Diet:
Banana, longan, litchi, pear, etc. 1 supplement vitamin b, 2 limit oil intake, 3 add less salt, monosodium glutamate and soy sauce, and make good use of other seasoning methods.
Eat less spicy food.
Take more supplements during the day. Old people should pay attention to taking multivitamins every day.
Compared with young people, the digestive function of the elderly is reduced, and organs such as cardiovascular system will be aging to varying degrees. In order to adapt to these changes, the elderly should pay attention to the following ten aspects in their daily diet:
First, the food should be fragrant. Old people have poor taste and appetite, and they often feel tasteless when eating. Therefore, cooking for the elderly should pay special attention to color, fragrance and taste.
Second, the metabolism of the elderly with good quality is mainly catabolic, and more protein is needed to compensate for the consumption of tissue protein. So eat more chicken, fish, mutton, beef, lean pork and bean products. Protein contained in these foods is high-quality protein, which is nutritious and easy to digest.
Third, the quantity should be small. Studies show that overeating is harmful to health, and it is appropriate for the elderly to be full at seven or eight points per meal, especially at dinner.
Fourth, vegetables should be more fresh vegetables are not only rich in vitamin C and minerals, but also contain more cellulose, which plays an important role in protecting cardiovascular system, preventing cancer and preventing constipation. The daily intake of vegetables should be no less than 250g.
Five, food should be mixed protein, fat, sugar, vitamins, minerals and water are six essential nutrients for the human body, which are widely found in various foods. In order to absorb nutrition in a balanced way, you should eat a little of all kinds of food. If possible, the daily staple food should be kept at around 10.
Sixth, the dishes should be light and salty, which will increase the burden on the heart and kidneys and easily lead to an increase in blood pressure.
Seven, the food should be rotten. The teeth of the elderly often loosen and fall off, the masticatory muscles weaken, the secretion of digestive juice and digestive enzymes decreases, and the gastrointestinal digestive function decreases. So the food should be soft and rotten.
Eight, fruit should be eaten. Fruit is rich in water-soluble vitamins and metal trace elements. These nutrients play an important role in maintaining the pH balance of body fluids.
Nine, the diet should be hot. Old people have poor resistance to cold. If you eat cold food often, it will lead to the contraction of blood vessels in the stomach wall and the decrease of blood supply, which will reflexively cause the decrease of blood circulation in other viscera, which is not good for your health. Therefore, the diet of the elderly should be a little hotter, and it is appropriate to eat a lot.
Ten, chew slowly, chew slowly, can reduce the burden on the stomach and promote digestion. Chewing slowly is also easy to feel full and prevent overeating.
Second, action.
With the increase of age, the muscles and bones of the elderly began to slowly deteriorate, especially in the legs. Learn some methods of leg and foot health care from Bian Xiao, so that your legs and feet can be smart and enjoy life healthily.
Dry foot washing
Hold a thigh root tightly with both hands, gently massage the ankle from the thigh root downwards, and then massage the thigh root backwards from the ankle. Massage the other leg in the same way. Repeat 10 ~ 20 times. This can make the joints flexible, enhance the muscle capacity of the legs, and prevent varicose veins of the legs, edema of the lower limbs and muscle atrophy.
Swing leg
To support a tree or a wall, first swing the calf forward to make the toes lean forward; Then swing back, push your toes back hard, straighten your feet and legs. Swing your legs alternately, 80 ~ 100 times each time. This method can prevent lower limb atrophy, weakness, numbness of legs and feet, leg cramps and other symptoms.
Rub your legs and stomach.
Hold the calf with both hands, knead it 20 ~ 30 times each time, and then exchange kneading between your legs. This method can dredge blood vessels, enhance leg strength and prevent leg pain and fatigue.
Knee twist
Feet parallel and close together, knees slightly bent, hands on knees, twist clockwise 10 times, and then twist counterclockwise. This method can dredge blood vessels and treat lower limb weakness and knee pain.
Rub your feet.
Rub your palms together, and then rub your feet with your palms 100 times. This method has the functions of nourishing kidney water, reducing deficiency fire, soothing the liver and improving eyesight. It can also prevent and treat hypertension, dizziness, tinnitus, insomnia and foot pain.
kick
Before going to bed at night, you can lie flat on the bed, hold your head tightly with your hands, and kick from slow to urgent for 3 minutes at a time.
With the increase of age, the muscles and bones of the elderly began to slowly deteriorate, especially in the legs. Learn some methods of leg and foot health care from Bian Xiao, so that your legs and feet can be smart and enjoy life healthily.
Dry foot washing
Hold a thigh root tightly with both hands, gently massage the ankle from the thigh root downwards, and then massage the thigh root backwards from the ankle. Massage the other leg in the same way. Repeat 10 ~ 20 times. This can make the joints flexible, enhance the muscle capacity of the legs, and prevent varicose veins of the legs, edema of the lower limbs and muscle atrophy.
Swing leg
To support a tree or a wall, first swing the calf forward to make the toes lean forward; Then swing back, push your toes back hard, straighten your feet and legs. Swing your legs alternately, 80 ~ 100 times each time. This method can prevent lower limb atrophy, weakness, numbness of legs and feet, leg cramps and other symptoms.
Rub your legs and stomach.
Hold the calf with both hands, knead it 20 ~ 30 times each time, and then exchange kneading between your legs. This method can dredge blood vessels, enhance leg strength and prevent leg pain and fatigue.
Knee twist
Feet parallel and close together, knees slightly bent, hands on knees, twist clockwise 10 times, and then twist counterclockwise. This method can dredge blood vessels and treat lower limb weakness and knee pain.
Rub your feet.
Rub your palms together, and then rub your feet with your palms 100 times. This method has the functions of nourishing kidney water, reducing deficiency fire, soothing the liver and improving eyesight. It can also prevent and treat hypertension, dizziness, tinnitus, insomnia and foot pain.
kick
Before going to bed at night, you can lie flat on the bed, hold your head tightly with your hands, and kick from slow to urgent for 3 minutes at a time.