catalogue
Chapter 1: Chromium supplementation helps t
catalogue
Chapter 1: Chromium supplementation helps the elderly to live longer.
Chapter two: Six bad habits to avoid the longevity of the elderly.
Chapter three: Seven points for attention in nursing for the elderly.
Longevity is the goal that people have been pursuing. Only by paying attention to health preservation in daily diet and living habits can we achieve the purpose of prolonging life, especially for the elderly whose bodies are accelerating aging. So, what are the precautions for the elderly to live longer? What is the secret of longevity for the elderly? What bad habits should be avoided in order to live longer?
Chromium supplementation helps the elderly to live longer.
The digestive function of the elderly is mostly weak, and the intake of various trace elements is gradually decreasing. Although the content of trace elements in human body is very low, it plays an extremely important role in human life activities. It is of great significance for the elderly to supplement trace elements properly to fight aging and prevent diseases.
Chromium is one of the essential trace elements in human glucose and lipid metabolism, and it is also an auxiliary factor for the normal work of insulin in the body. In addition, chromium can also repair and activate islet cells, regulate blood sugar, reduce blood lipid, prevent cardiovascular diseases and enhance immune function.
As early as 1988, China Nutrition Society listed chromium as? Trace elements necessary for daily diet? 1989 The U.S. Food and Drug Administration (FDA) recommends 50-200 micrograms of chromium per day. Animal experiments show that the higher the concentration of chromium in serum, the longer the life span of animals. Epidemiological investigation also found that the blood chromium content of long-lived elderly people is high.
Generally speaking, from newborns to children around 10 years old, the chromium content in the body is high, but with the increase of age, the chromium content in the body will gradually decrease. Especially after middle age, if chromium is not supplemented in time, the body may be short of chromium, which is manifested by sweating, cold hands and feet, frequent thirst and love of sweets. The most serious thing is that it affects the liver's function of regulating cholesterol. Because the synthesis of cholesterol is reduced and the output of cholesterol is increased, excess cholesterol will be deposited on the damaged intima of arterial blood vessels, forming fatty plaque, which is atherosclerosis. After entering the old age, these pathological changes are further strengthened, leading to the occurrence and aggravation of cardiovascular and cerebrovascular diseases. Therefore, the elderly should pay attention to appropriate chromium supplementation.
Food is rich in chromium, so eating more foods rich in chromium can fully meet the needs of the elderly for chromium. Foods containing more chromium include coarse grains, wheat, peanuts, mushrooms, auricularia auricula, black pepper, animal liver, beef, eggs, brown sugar, tea, yeast and dairy products. In addition, ginseng, ganoderma lucidum, astragalus, turtle shell, Polygonum multiflorum and other traditional Chinese medicines are rich in chromium, and the elderly can eat some under the guidance of doctors.
Six bad habits to avoid longevity of the elderly
Bad habit: eat more and eat less.
A survey was conducted on 1400 elderly people aged 60-64. It was found that13 of those who ate two meals a day suffered from cardiovascular diseases, while only15 of those who ate five meals a day (with the same total calories) suffered from cardiovascular diseases. Another report pointed out that 57.2% of people who eat three or less times a day are obese and 5 1.2% have high cholesterol, while only 28.8% of people who eat five or more times a day are obese and 17.9% have high cholesterol. Experts believe that the longer the fasting time, the greater the possibility of fat accumulation in the body.
Bad habit 2: Dinner is too late.
Dinner time is too late, and inedible food will aggravate the deposition of cholesterol on the arterial wall and promote the occurrence of arteriosclerosis. Someone has done an experiment, feeding rats a high-fat diet at night, and then falling asleep immediately. The blood lipid content of these mice rose sharply. If you eat these high-fat diets in the morning or at noon, it has little effect on the fat content in your blood.
Bad habits: Third, I like to eat flour and rice.
Some people don't eat coarse grains of brown rice, but only polished rice and white flour, but they don't know that the bran of rice and wheat contains many trace elements and plant cellulose needed by human body, such as chromium and manganese, which are the highest in whole grains, beans and nuts. If processed and refined, these two elements will be greatly reduced. If rats and rabbits are fed with feed lacking these two elements, animals are prone to arteriosclerosis. Plant cellulose can increase cholesterol excretion and reduce blood cholesterol content. Food is too fine and cellulose is too little, so it is not easy to feel full, which often leads to overeating and obesity. Therefore, people who eat a low-fiber diet for a long time have an increased incidence of arteriosclerosis and hypertension.
Bad habit 4: Too fat to eat.
Excessive consumption of animal oil, fat and some foods rich in cholesterol, such as pork, pig liver, preserved eggs, crab roe, cream, etc. , can cause blood lipids to rise, but it is not necessary to absolutely fast the above foods. In recent years, studies have proved that normal cholesterol does not cause atherosclerosis, while corrupt cholesterol is the culprit. Therefore, some animal oils, especially lard, should not be stored for too long. Don't eat it if it has gone bad, the color is gray, moldy or rotten. If you eat too much sugar, the excess will become fat. With the increase of blood lipid, the chance of coronary thrombosis increases. Another study found that sugar can enhance the liver's ability to synthesize lipids. After eating a high-sugar diet for 3 weeks, blood triglycerides can increase by more than 1 fold. If patients with hyperlipidemia are given a high-sugar diet, triglycerides can also increase by 4~5 times.
A bad habit is picky eaters.
Partial eclipse and picky eaters often cause incomplete nutrient absorption. If you eat less green leafy vegetables, vitamin C deficiency will often occur. Vitamin C can lower cholesterol and reduce or prevent arteriosclerosis. Eating less soy products will not increase the excretion of cholesterol in feces. Some people don't eat garlic and onions because they have a special smell, but they don't know that garlic and onions have a good effect on lowering blood fat.
Bad habit six cigarettes, alcohol addiction.
The world scientific community has recognized that most cardiovascular diseases are related to smoking. Excessive drinking for a long time will lead to the increase of adipose tissue in myocardium, the weakening of heart function and the enlargement of heart, especially for people who drink a lot of beer for a long time, which is more prone to this kind of heart change. Beer alcohol will affect people's lipid metabolism, reduce people's ability to remove lipids from blood, and thus increase the incidence of atherosclerosis and coronary heart disease.
Seven Points for Attention in Longevity Care for the Elderly
The first point: guarantee
That is to keep the brain alive. Old people should use their brains more, such as reading newspapers, drawing and playing chess, and cultivating various hobbies. Research shows that the 65-year-old people who often use their brains are no worse than the 35-year-old people who don't like to use their brains.
The second note: turn
That is, motions of different attributes are transformed. After a long period of monotonous work or reading and writing, we should switch to other activities of different nature in time to relax the brain nerves without excessive fatigue and keep the brain in the best state.
The third note: the scene
Move your fingers, as the saying goes, ingenuity. Regular finger movements, alternating hands movements and rotating fitness balls can stimulate the two hemispheres of the brain, which has the functions of strengthening the brain, improving intelligence and delaying brain aging.
Note 4: Reference
That is, participating in social activities and sports activities. Let young friends accept the infection of youthful vitality, always keep a happy mood and get rid of the lonely living environment.
Fifth note: Listen.
Is to listen to beautiful and moving songs. Beautiful melody can adjust the function of the central nervous system and make people feel relaxed and happy.
Sixth note: tune
That is, regulating diet. The thickness should be mixed, and the meat and vegetables should be mixed and eclectic. Eat more red dates, milk, soybean milk, egg yolk, mulberry, mustard, sesame, walnut kernel, lily, pig brain, pig heart, black fungus and most vegetables and fruits rich in vitamins and minerals; Eat less animal fat and sugary food.
Seventh note: sleep
That is to sleep well and ensure adequate sleep. Old people should learn to live a regular life, arrange work and rest time reasonably, and ensure 8 hours of sleep every day.