1． Get annual physical examinations to prevent diseases.
Diseases are inevitable for everyone. The only difference lies in the severity. It is very scientific for doctors to advocate early detection and early treatment. On weekdays, you should learn more about disease self-examination, consult a doctor as soon as possible when you feel unwell, and strive to check your body once a year to prevent minor changes. For elderly friends who have been diagnosed with various chronic diseases, there are two pieces of advice: first, do not take medicine according to advertisements, but according to doctor’s instructions; second, do not take medicine blindly based on what others say or hearsay, because the clinical verification time of new medicines is less, so it is better to take medicine in the same way. It is better to use less.
2. Choose tonics based on physical fitness
Due to poor physical health, most of the elderly of our generation suffer from a variety of deficiencies. I have learned that choosing some tonics based on your physical fitness and taking them all year round can be beneficial in fighting aging and prolonging your life. There are many kinds of finished tonics popular in the city, but most of them are expensive. Elderly friends can consider their own financial resources and choose the appropriate ones according to the doctor's advice; those with insufficient financial resources can also be effective if they insist on taking cheap supplements such as astragalus, wolfberry, ganoderma, and angelica. . Calcium supplementation is something that every elderly friend must pay careful attention to. It is inevitable that bone density will decrease in old age. In addition to paying attention to calcium supplementation in diet, calcium supplements should also be appropriately supplemented. This kind of medicine should be taken with soy milk before going to bed for the best absorption effect. .
3. Appropriate exercise to strengthen muscles and bones
Exercise plays a very important role in preventing aging, but there is a lot to learn about exercise. Don’t let others do it, and let others run. That is very dangerous. I have witnessed it. Examples of sudden death due to excessive exercise. In a word, the elderly are not suitable for strenuous exercise. If you have no history of running or swimming in the past, do not rush to participate because your heart load may not be able to bear it. I believe that the first exercise suitable for the elderly is Qigong and the second is walking. If you can do Qigong for half an hour every day and then walk for half an hour, it will be beneficial to maintaining good physical fitness, posture and body shape. The heart and brain of the elderly are like a bow, and they cannot stretch the string beyond their physical strength!
4. Eat a balanced diet and eat more vegetarian food
The staple food should be a combination of thick and thin, and each meal should not be full, with 100 to 150 grams as a measure; non-staple food should include more vegetables, fruits, fish, eggs, and milk in appropriate amounts, and it is best to avoid strong alcohol , onions or garlic are a must for every meal. According to my experience, eating more soy products is very beneficial to the human body. I suffered from tuberculosis when I was studying in college. At that time, there were no anti-tuberculosis drugs in China, so I was cured by drinking soy milk. I also recovered from cerebrovascular disease in middle age by relying on soy milk and medicine, and I still drink soy milk every day. In addition to soy milk, it is best to drink 500 ml of yogurt every day. Yogurt can be homemade. For the first time, you can buy a small bag of commercially available yoghurt to make yeast. Boil the fresh milk and let it cool, then mix it with the yoghurt. Drink it in the morning and evening at room temperature. Leave 100 ml of the bacteria for the second time. .
5. Self-relaxation nourishes Qi and blood
Self-relaxation has been unanimously praised as a good fitness technique by health experts at home and abroad. Self-relaxation has the effect of regulating qi and blood and restoring physical fitness. If you persist in doing it, it can also treat chronic diseases. The method of self-relaxation is very simple. First, choose an environment with fresh air. Gardens and green spaces are the best, and indoor air is also fresh. Yes, you can sit or lie down, but you must choose a posture that feels most comfortable to you to keep your breathing natural and smooth. The adjustment of breathing is easy to master. When you don’t interfere with your breathing, your breathing will be natural. It is slow and even, putting people in a comfortable and comfortable state, and forgetting to breathe in the leisurely way; after breathing naturally, turn to the guidance of your mind, thinking about relaxing your whole body, entering into silence, and integrating people and nature. Gradually bring your mind into a state of tranquility and emptiness; if you have a chronic disease, add a meditation thought: "The light of the universe can illuminate me ××" (what disease illuminates which organ), about 30 minutes a day , if you can gradually calm your brain to a state of emptiness, you will truly enter the best state of mind. Over time, you can clearly feel the effect of filling your qi and blood with this relaxation exercise. When doing this exercise, you must choose a quiet place without being disturbed by external noise.
6. We should live indifferently and avoid joy and anger.
When people enter old age, they should avoid being overjoyed and angry. They should thoroughly understand the word "indifferent" in their own mentality.
Live in indifference, enjoy in indifference, forget about age, life and death, forget about diseases, forget about fame and fortune, nourish your body with indifference, and your life will be born in indifference. Some elderly people are easily agitated and do not know how to maintain their health with ease, and even die violently in ecstasy and rage.
If you want to understand the word "dan", you must first follow the principle of not fighting against the world. You should always remember that fame, wealth and money are external things. If you can't bring them with you in life, you can't take them with you in death, so why fight ; You should always remember that in dealing with others, harmony is the most important and tolerance is the highest. In this regard, I have set two mottos for myself: endure a word of calmness, and take a half step back to open up the world. But its connotation is definitely not to ask friends to swallow their anger passively. In this case, if you hold it all in your stomach, you will get sick. What this refers to is active tolerance. We should avoid and give in to small things and injustices, and we should be kind to those who do good deeds and help others.
7． Massage before going to bed and waking up in the morning
If this kind of whole-body massage can be continued consistently, it will have excellent effects on dredging the meridians, harmonizing Qi and blood, promoting metabolism, and maintaining health and fitness.
Massage method:
① Massage before going to bed at night: after washing feet
A. Massage the Yongquan points (soles) of both feet, massage the left sole 90 times with your right hand, and then massage the right sole 90 times with your left hand, until the soles of both feet become hot;
B. Massage the legs, clasp the left leg with both hands, push up from the ankle to the root of the leg, and then push down to the ankle, one round trip, 36 times. This massage should dredge the three yang of the foot and the foot. For the three yin and six meridians, press the left leg and then the right leg;
C. Massage the lower back and massage the lower back 60-90 times with both hands, taking the heat as the measure;
D. Massage both arms. First use your right hand to massage the left arm, from the back of the hand to the shoulder, and then from the palm to the armpit, 36 times each. This massage should dredge the three yang, three yin and six meridians of the hand. After rubbing your left arm, push and rub your right arm in the same way;
E. Massage the chest, lie down, use both hands to push the chest horizontally 36 times, and then push the chest vertically 36 times;
F. To rub the abdomen, use your right hand to rub the abdomen clockwise 60-90 times, and then use your left hand to rub the abdomen counterclockwise 60-90 times.
② Morning wake-up massage:
A. Knead the face. After rubbing your hands to generate heat, gently rub the face 36 times;
B. Press four acupoints, use your middle fingers to press Jingming acupoint 36 times, use your middle fingers to rub your temples 36 times each, use your hands' index, middle and ring fingers to rub Fengfu and Fengchi acupoints 36 times from both sides;
C. Massage the chest and follow method 5 above;
D. Rub the abdomen according to method ⑥ mentioned above;
E. Push and rub both arms, follow method 4 above;
F. Rub the lower back and follow method ③ mentioned above;
G. Massage your legs and follow the method ② mentioned above;
H. Massage the gushing spring according to the above method ①. Get up after massage. This method is best if you can do the massage yourself. If you have poor physical strength, you can reduce the number of times or have someone else massage you.
8. Be scientific about work and rest time
After elderly friends leave their jobs, they no longer have the discipline to go to and from get off work. Many people relax themselves. Some watch TV and play mahjong until midnight at night, and some have morning love. I got up late after three o'clock in the morning. This abnormal and unscientific way of living will inevitably affect the diet, so the normal three meals a day will become two meals. Irregular sleep will inevitably lead to listlessness, which will accelerate the aging process if this continues. Therefore, after retirement, the elderly should still follow the daily living methods they had at work and arrange their lifestyle according to the laws of the biological clock, so that every day's activities are controlled by the biological clock to ensure the normal operation of the biological clock. Generally speaking, it is better to get up at 5 o'clock in the morning, do outdoor activities for one hour after getting up, have breakfast at 8 o'clock, lunch at 12 o'clock, a half-hour nap at 13 o'clock, dinner at 18 o'clock, and go to bed at 21 o'clock.
Health motto: Crutches can only support the body, but a strong will can support the soul.
My favorite sentence: Eat well, sleep well, move your legs and feet, and use your brain frequently, so you can be physically and mentally healthy and live a long life
Five health taboos for the elderly
One taboo is to sit for long periods of time, as sitting for long periods of time can damage the body.
Sitting is a necessary rest to eliminate fatigue, but sitting for a long time can easily cause muscle decline and atrophy. Therefore, the elderly should participate in more outdoor activities suitable for them and strengthen muscle exercises to enhance their physical fitness.
The second taboo is to stand for a long time. If you stand for a long time, your bones will be damaged. The movement of qi and blood in the elderly relies entirely on the balance between movement and stillness. If they stand still for a long time, it will affect the movement of qi and blood, causing nutritional imbalance in some tissues and cells of the human body, leading to qi stagnation and blood coagulation, which can lead to diseases.
Three taboos: looking for a long time will damage the blood. In old age, if you look for a long time, your blood will be damaged, your energy will be consumed, and you will suffer from dizziness and other symptoms. Therefore, reading newspapers or watching TV or movies for the elderly should be limited to one to two hours, and it is not advisable to watch continuously.
The four taboos are to lie down for a long time, as lying down for a long time will damage the Qi. Moderate sleep is good for the health of the elderly, but sleeping for a long time will weaken the body. To adapt to the four seasons, sleep late and get up early in spring and summer, go to bed early and get up early in autumn, and go to bed early and get up late in winter.
Five taboos: Prolonged silence is harmful to the mind. Being in an excessively quiet, lonely, boring, and lonely situation can cause the elderly to become depressed, withdrawn, lose confidence in life, and lead to a decline in health. In addition, beautiful music makes people relaxed, happy and refreshed. Therefore, the elderly should have appropriate benign sound stimulation to improve their physical and mental health.
The above is a good summary of domestic elderly care. As for foreign elderly care, I have no relevant information at hand.
Excerpted from the Youth Factor Warm Ovary Network