Short sleep for the elderly: it means that the elderly feel that they have short sleep time, such as insomnia, etc.
Lack of water: they drink less water. So no matter which aspect, you must maintain a balance.
Hainan University Elderly Health Care Knowledge Album
Details determine a 100-year-old life
Summary of content: A good lifestyle, balance is the foundation, moderation is the core, persistence is It is the foundation, and details are the key. In a word, details determine a hundred years of life.
Details determine how to live a hundred years old
“Life lies in movement”, this is a well-known saying. Others say "life lies in stillness", "life lies in nutrition", "life lies in comfort". From the nature of life phenomena, these are all one-sided. What is the essence of life? What exactly does health and longevity depend on? From ancient times to the present, from home to abroad, people have been exploring. Qin Shihuang did not find the elixir of immortality. China has experienced 67 dynasties and 446 emperors in 4,000 years. Only 9 emperors, including Wu Zetian and Qianlong, survived into the seventies. Others were short-lived, with an average lifespan of 42 years. It stands to reason that their supplements, medicines, nutrition, and life are all superior, but their life span is not as long as that of ordinary people. Why is this? Modern science proves that the key is lifestyle. The World Health Organization (WHO) clearly announced: "Hereditary factors account for 15% of health, social factors account for 10%, medical conditions account for 8%, climate conditions account for 7%, and lifestyle accounts for 60%." Research has proven that a good lifestyle can reduce the incidence of hypertension by 55%, strokes in patients with existing hypertension by 75%, diabetes by 50%, cancer by 1/3, and infectious diseases by more than 50%. Life lies in balance, and balance can lead to health and longevity. Imbalance can lead to illness, cancer, and even death. Everything in the universe follows this principle. This is the eternal law of all life in the universe. Confucius's Doctrine of the Mean, Laozi's Taoist theory, Chinese medicine's yin and yang and the five elements, international health declarations, etc. are all theories of balance.
Lao Tzu has long pointed out: "My destiny is not in me but in heaven" and "big things in the world must be done in detail". In other words, your life is completely in your own hands, especially the details of life. Life is like a game of chess, if you make one wrong move, you will lose everything.
Do you believe that eating glutinous rice balls will kill you? Who would have thought that a life would be lost as a result of just chewing slowly and not gorging on this detail? Recently, there have been reports of people choking to death after eating rice cakes. The more confused people fell down beside the chessboard when they were angry because of playing chess. Everyone said that you should protect your forehead, vest, and soles of your feet to avoid colds and colds, but some people didn't care. After washing their hair, they blew it in the wind and caught a cold. Within a few days, they were diagnosed with viral myocarditis. Later, they developed irregular heartbeats, and finally To save his life, emergency surgery was performed to install a pacemaker. So I don't care about causing big trouble. Everyone says that smoking is absolutely bad, but some people say that there are people who have lung cancer, sudden myocardial infarction, and non-smokers. They smoke one after another without missing a beat. In addition, in daily life, eating dumplings must be salty and oily, and sitting on the sofa after dinner. He ate red-skinned peanuts and watched TV, but the result was that before lung cancer found him, myocardial infarction found him. He underwent emergency surgery to install two stents in his heart and built a bridge, which almost cost him his life. What's more, in the shower, the right hand holds up a lit cigarette and the left hand is scrubbing the body. This is not a made-up joke, it is real. The person involved is a doctor. He has suffered three strokes. If it was not a stroke, he still quit smoking. No! I rescued a senior official who suddenly collapsed at the door of the toilet after getting up at night. His wife said: "He has to pay attention to the details of getting up at night for three and a half minutes. Maybe nothing will happen!" There was an old comrade who was burning meat on the gas stove and forgot to bring his key when he went out. When he remembered that he had a heart attack and was sent to the hospital. His son rushed home. The smell of burning filled the house and the pot was burned through. Please close it properly. Gas, bring the key, will this happen? Details are so important. I also met an old man who was almost 90 years old. Twenty years ago, he could not raise his hands to comb his hair due to shoulder pain. Treatment for frozen shoulder was ineffective. His son brought him to Shanghai from thousands of miles away. A comprehensive physical examination found kidney cancer in time and it was early. With early detection, early diagnosis and early surgery, cancer can be cured. But twenty years later, the old man came to Shanghai again. Worried about the inconvenience of going to the toilet on the train and trouble for his family, he controlled his drinking water on hot days, drank less water, and ate greasy desserts. As a result, he suffered a stroke as soon as he arrived in Shanghai. If you don't pay attention to details, it will affect your health. There are too many examples. American scientist M.F. Dro said: "The devil is in the details." Details determine health, details determine life.
From the perspective of health care, the key to health care is details, and the core is moderation. This is true regardless of eating, drinking, or exercising. The elderly know best. If you eat a little more at night, your stomach will feel uncomfortable and your sleep will be affected. If you do this for a long time, can you not get sick? Can you not go to him for stomach problems, fatty liver, and gallstones? The basis of health care is persistence. No matter how good the health care trick is, if you fish for three days and dry the net for two days, if you can't persist, it will be in vain. Some people think of the importance of exercise and start running, but they can't persist after a few days. After a while, others will be good at Tai Chi and Tai Chi sword dance, but he practices again. Within half a month, he can no longer persist, and the training becomes empty talk. For the sake of your health, you must be determined and strengthen your perseverance. We say that the foundation of health care is persistence, the core is moderation, the key is details, and the fundamental is balance. From the essence of life, it is all about balance, so that you can live a hundred years.
Let me talk about balance from a detailed perspective. Balance is instantaneous, but balance is eternal. Everyone should strive to achieve a good balance for themselves, mainly nutritional balance, dynamic and static balance, environmental balance and Mental balance.
1. Nutritional balance
Nutritients are the material basis of life. Without nutrients, there is no health. The adult body is no longer growing, so it is necessary to determine the intake of heat energy according to the amount of heat energy consumed, that is, "living within one's means" to balance the body's heat energy balance, so as to maintain an appropriate weight and stay healthy. If you consume too much or too little, or eat in the wrong proportions, you will lose your balance and be unhealthy. For nutritional balance, the diet must be reasonable. The "Dietary Guidelines for Chinese Residents" clearly states that (1) eat a variety of foods, mainly cereals; (2) eat more vegetables, fruits, and potatoes; (3) eat milk, beans, and soy products every day; (4) eat regular and moderate amounts Eat lean meats such as fish, poultry, eggs, and less fatty meats and meat oils; (5) Eat light and low-salt meals; (6) Food intake should be commensurate with physical activity and maintain an appropriate weight; (7) Limit alcohol consumption; (8) Eat clean and hygienic foods food. In addition, the three meals should be reasonable. Generally, the energy of breakfast, lunch and dinner should account for 30%, 40% and 30% of the total energy respectively.
In line with this, scientists have proposed the dietary pyramid. Tufts University in the United States recently made new changes to the previous dietary pyramid for the elderly. Originally, the bottom layer contained 6 portions of cereals, but now the bottom layer contains 8 portions of liquids such as water and juice (approximately 2000 ml). Multi-fiber is emphasized more at each level of the pyramid, and the whole grain category emphasizes whole grains, whole grains, and brown rice. Replace meat with green beans, lentils, and broad beans at least twice a week. The ratio of fruits and vegetables is 5:2. Promote foods with high nutrition and high density, such as spinach, lettuce, potatoes, pumpkin, celery, cucumber, apples, citrus, strawberries, peaches and apricots, etc. It is emphasized that the top of the tower strictly limits the intake of fat, oil (25 grams), sugar (10 grams), and salt (6 grams). A small flag was erected on the top of the original pyramid as a reminder that certain nutrients should be supplemented, such as vitamins A, D, B12, E and iron. However, nutritionists emphasize that in addition to a glass of milk in the morning, the elderly can also add a glass of milk in the evening.
Nowadays, two simple and simple sentences are popular in nutrition, "one, two, three, four, five; red, yellow, green, white, black". "One" refers to a cup of milk or a cup of yogurt every day. "Er" refers to two taels of grain per meal. "Three" refers to three servings of protein per day, and each serving refers to 2 taels of meat (lean pork, beef, mutton, or chicken, duck, or fish and shrimp) or 2 taels of soy products or one egg. "Four" refers to four sentences, thick and thin (a combination of thick and thin grains), neither salty nor sweet, three, four or five meals, seven or eight cents full. "Five" means eating 500 grams of vegetables and fruits every day to keep the body in a weak alkaline state, which helps prevent disease and cancer. "Red" refers to tomatoes, red wine (within 100 ml), etc. "Yellow" refers to melons, carrots, soybeans, corn, etc. "Green" refers to green tea, dark green vegetables, etc. "White" refers to oats, wild rice, white radish, etc. "Black" refers to shiitake mushrooms, black fungus, black sesame, etc. What actually means is that there should be a variety of food types, at least 10 types of food every day, and it is best to change the variety every day to facilitate nutritional complementation. Keep away from the three white foods (white sugar, salt, and animal oil) and stay away from the three black foods (black fungus, black sesame seeds, and shiitake mushrooms). In terms of nutritional value, four legs (pig, cattle, sheep) are not as good as two legs (chickens, ducks), and two legs are not as good as no legs (fish, etc.).
These two sentences embody a reasonable diet and balanced nutrition. They are easy to remember. If you follow these two sentences, you can basically achieve nutritional balance.
To ensure a reasonable diet and balanced nutrition, you should also pay attention to details.
1. What is the best oil to eat?
Fat is an essential nutrient for the human body, but it should not be too much. Nutritional balance must be maintained. Fatty meat is high in saturated fatty acids and cholesterol, so you should eat as little as possible. Although edible vegetable oil contains a small amount of saturated fatty acids, it is not advisable to eat more. Generally, 25 grams per person per day is enough.
The minimum condition for oil quality is that it does not contain aflatoxin, chemical residues and spoiled components. It is best to use oil produced by scientific physical pressing process.
Whether the oil is good depends on the fatty acid content. The international nutritional requirements standard is:
(1) The content of saturated fatty acids in the oil should be less than 12%, otherwise you will eat too much It can also cause cardiovascular and cerebrovascular diseases such as hyperlipidemia, hyperviscosity, and atherosclerosis.
(2) Polyunsaturated fatty acids are divided into two components, one is Asian acid and the other is linolenic acid. They cannot be synthesized by the body. It can only be ingested from drinking water, so nutritionists call it an essential amino acid. Vegetable oil is the main source of essential amino acids. It is rich in essential amino acids and is mostly found in seafood, walnuts, fish, and green leafy vegetables. And there must be a certain ratio, which should be 4:1 (preferably 1:1). Normally, you should eat 3 to 4 grams a day. If you eat 1 gram, you can balance it. But for most of us, the ratio of the two is 25:1, which is only 1/10 of the required amount, causing imbalance and harm to the body. The linoleic acid content in the oil should be less than 15%, and the linolenic acid content should be higher than 2.5% to 3%.
Recently it has been discovered that during the hydrogenation process of vegetable oil, an artificial molecule is produced, namely trans fatty acid, which is worse and worse than saturated fatty acid. In the past, when we ate cream cakes, the saturated fat in the cream was bad. In foreign countries, vegetable oil was used to make margarine cakes. Only now have we discovered that trans fatty acids are even worse. Now I have to eat milk cake.
(3) Monounsaturated fatty acids can be converted from carbohydrates in the body, and the content in oil should be higher than 70%. It can increase high-density lipoprotein (good cholesterol) and reduce low-density lipoprotein (low-density lipoprotein). (bad cholesterol), therefore it has the function of protecting the cardiovascular and cerebrovascular systems and reducing the incidence of diabetes and cancer. Wild tea oil and olive oil contain the highest monounsaturated fatty acids (72-80%) and the lowest saturated fatty acids. It is the most ideal cooking oil. Followed by sesame oil, peanut oil, and soybean oil.
2. How much salt is best to eat?
The sodium contained in salt is an indispensable element in the human body. But salt is also the most harmful to health. Generally speaking, the sodium contained in food for a day is enough for the body, and there is no problem in eating less salt. A person should not exceed a maximum of 6 grams per day. It is best for a family of three to eat no more than one pound per month. This limit should also include soy sauce and pickles. A piece of soybean curd contains 4 grams of salt, and the alkali in fermented steamed buns is also sodium. MSG also contains sodium. Everyone should eat less.
3. What are the best foods to eat?
The World Health Organization (WTO) released the best food list after three years of research.
Best fruits: papaya, strawberry, orange, tangerine, kiwi, mango, apricot, persimmon, apple, watermelon.
Best vegetables: sweet potatoes, asparagus, cabbage, cauliflower, celery, eggplant, carrots, shepherd's purse, enoki mushrooms, Chinese cabbage.
Best meat: Except for fish, the fat content of goose and duck is no less than that of livestock meat (pig, cow, sheep), but its chemical structure is close to olive oil, which is good for the heart.
Recently, authoritative experts in nutrition across the country selected ten categories of healthy foods: (1) soybeans and soybean products (tofu, soy milk, soy milk); (2) cruciferous vegetables, such as cauliflower, cabbage, and cabbage; (3) Milk and yogurt; (4) Marine fish; (5) Tomatoes; (6) Black fungus and other mushroom foods; (7) Green tea; (8) Carrots; (9) Buckwheat; (10) Poultry eggs.
4. What foods are bad to eat?
(1) Foods that should be restricted: high-alcohol liquor; smoked foods (roast beef, mutton, bacon, ham, bacon, etc.); pickled foods (pickles, pickles, pickles, pickles, etc.) ; Fried foods; Sugary drinks. (2) Foods that should be eaten less: preserved eggs, stinky tofu, instant noodles, French fries, fried dough sticks, MSG, popcorn, animal offal (especially brains and livers), jelly, and vermicelli. (3) Foods that should be avoided as much as possible: Foods containing a lot of food additives, flavors, pigments, pesticides, and preservatives; fish raised in fish ponds (containing antibiotics); animal meat that uses hormones and chemical nutrients to promote growth ; Canned food, preserved food; fruits and vegetables shipped from contaminated areas. (4) Foods that must not be eaten: green tomatoes; spotted sweet potatoes; sprouted potatoes; rotten ginger; rotten cabbage; undercooked green beans and beans; fresh daylilies; under-pickled pickles; deformed fruits; Deteriorated sugar cane; moldy tea; moldy peanuts; spoiled white fungus; dead crabs, dead eels, shrimps with separated heads and bodies, hairy clams and food that is of poor quality and spoiled.
5. How to clean pesticides on fruits and vegetables?
Data from the Ministry of Agriculture shows that my country’s annual pesticide use reaches 800,000 to 1 million tons, of which chemical pesticides used on crops, fruit trees, flowers, etc. account for about 95%. Although it ensures a bumper harvest, it pollutes the environment. poses a threat to health. So, how to remove these pollution? Methods include: (1) Soaking method: Soaking in clean water for 30 minutes can reduce pesticides by about 30%. (2) Decomposition method: After cleaning, add salt or edible alkali to water (concentration is 10 grams/1000 ml of water), soak for 5 to 10 minutes, then rinse with clean water and cook. (3) Heating method: immerse in boiling water for 2 to 3 minutes after cleaning. (4) Peeling method, peeled vegetables should be peeled. (5) Storage attenuation method, pesticides can be decomposed over time. Pumpkins, winter melons, etc. can be stored for 10 to 15 days.
6. How to cook nutrients?
(1) Temperature. It does not mean that the higher the temperature, the greater the loss of nutrients. It has been confirmed that when cooking at a temperature of 66 degrees, 90% of the vitamin C in spinach is lost, while at 95 degrees, only 18% is lost. The reason is that the mold that decomposes vitamins is more active at 50 to 65 degrees, and above 70 degrees, this mold is inhibited and the vitamins are no longer destroyed. Therefore, stir-frying over high heat and adding a little vinegar in an appropriate amount can avoid vitamin damage.
(2) Time. The longer the cooking time, the more nutrients are lost. Therefore, vegetable soup contains many nutrients and should not be thrown away. After the pork is cooked slowly for 1 to 2 hours, the saturated fatty acids in the pork are reduced by 30% to 50%, and the unsaturated fatty acids are doubled.
(3) Water volume. Vegetables that do not drink soup should add less water, otherwise, the nutrients will be lost.
(4) Utensils. Aluminum pots release aluminum, destroy vitamins, and easily cause dementia. It is better to use iron or stainless steel pots for cooking. It is better to store vegetables, chicken, and fish without additives in glass containers or porcelain containers.
(5) Method. Steaming is very destructive, so stewing with water for a short time is more ideal. For example, it is beneficial to simmer onions and spinach over high heat for a short time. The beans in the grain should be cooked over low heat for a long time to ensure absorption.
7. Why should we eat nutritional supplements in moderation?
The more nutritious food, the better. Too much will not only cause nutritional imbalance, but also cause side effects.
Soybeans contain a lot of high-quality protein, as well as phytoestrogens, and there are no concerns about saturated fatty acids, but it should not be overdosed. Excessive amounts will inhibit normal iron absorption, cause indigestion, promote iodine excretion, cause iodine deficiency, and promote gout attacks. For people with gout and high uric acid, it is best to boil tofu and soy products in water to remove purines that are easily soluble in water before eating them. Peanuts are rich in trace elements and have high nutritional value, but eating too much of them is also harmful, especially its red coating, which is effective in treating thrombocytopenia. However, eating it in the elderly can easily promote thrombosis and cause myocardial infarction and stroke. When eating peanuts, be sure to peel off their red coat. For another example, black fungus has good anticoagulant, iron-supplementing effects, and contains fiber. However, eating too much can cause bleeding in people with ulcers. Milk is a high-quality protein, but it can only be controlled within 500 ml per day because it can produce homocysteine, a molecule that is very dangerous to blood vessels. This molecule can easily be deposited on the blood vessel walls, causing arteriosclerosis and stenosis, and ultimately It can cause myocardial infarction and stroke, and it can also easily induce senile cataracts. Therefore, for any nutrition, one must control the amount of food, and the most important thing is moderation.
8. What are the misunderstandings about eating vegetables?
(1) If cut first and then washed, a lot of nutrients will be lost. It should be washed first and then cut.
(2) Squeeze the vegetable juice. Dumplings and fillings often need to be squeezed out, which results in the loss of 70% of vitamins and minerals. It is best to use the squeezed juice to make soup.
(3) If stored for too long, it will lose nutrients and deteriorate. When spinach is placed in an environment of 20 degrees Celsius for one day, 84% of vitamin C will be lost. Therefore, the vegetables should be stored away from light, ventilated and dry. In principle, try to eat fresh food.
(4) Improper refrigeration. Cucumbers should not be kept below 10 degrees.
(5) When vegetables are eaten raw, pesticides cannot be completely removed and it is difficult to sterilize them.
(6) Eat vegetables every other meal. Vitamins will be reduced by 20% after 15 minutes of cooking, 30% by 30 minutes, and 50% by 1 hour. They also contain carcinogens overnight and the vegetables will deteriorate. Easy to cause enteritis.
(7) Vegetarian oil replaces meat oil. People are afraid of meat oil and too much fat, so they put a lot of vegetable oil in cooking. In fact, vegetable oil is the same as meat oil. Each gram of oil can produce 9 kcal. One person should not exceed 25 grams (i.e. one tablespoon) a day.
(8) Eat half-raw kidney beans. Raw kidney beans contain saponin. Failure to cook them to remove the saponin will cause diarrhea.
(9) Spinach does not remove oxalic acid, which affects the absorption of calcium. It should be boiled in boiling water for 2 minutes to remove the oxalic acid, and then stir-fried will not affect the absorption of calcium.
(10) Eating vegetarian food for a long time may lead to nutritional deficiencies. An appropriate amount of cholesterol is needed by the body. A lack of protein, riboflavin and zinc will cause low immune function and make you prone to illness and cancer.
9. How to supplement calcium effectively?
People are paying more and more attention to the three major elements, calcium, iron and zinc. Especially calcium supplements. But what is the most reasonable way to supplement calcium? There are already 400 milligrams of calcium in the daily diet. If you drink a cup of milk in the morning and a cup of yogurt in the evening, you generally do not need to take calcium tablets. Milk is the best natural calcium and is the easiest to absorb, making it the best choice. But do not drink milk on an empty stomach. It is best to drink it after a meal, otherwise it will not be easily absorbed. If you have diarrhea after drinking milk, you can switch to yogurt, soy milk, soy products, or sesame seeds, dried shrimps, etc. that are high in calcium. In addition, attention should be paid to spinach, edamame, and wild rice that are rich in phytic acid. Use boiling water before cooking to avoid affecting calcium absorption. A high-protein diet will also affect calcium absorption, and meat dishes should be eaten in moderation. Drinking more carbonated drinks will also increase calcium loss. Eating less salt is also equivalent to supplementing calcium, which is a good thing that kills two birds with one stone. In addition, when supplementing calcium, you should also bask in the sun and eat fish and shrimp foods to increase vitamin D and phosphorus, and pay attention to physical exercise. Only then can calcium be effectively absorbed, and the calcium in the body can be useful, and can prevent and treat osteoporosis. For pregnant women, a small number of elderly people and those with long-term bad eating habits, there are few factors for absorption other than dietary supplements. On the other hand, blood calcium is lowest between 12 o'clock in the evening and early in the morning. The elderly and pregnant women are most susceptible to calcium deficiency such as leg cramps. For those who do not take calcium tablets, it is also good to drink milk at night, which is easy to absorb and helps sleep.
10. What kind of water is good to drink?
Not Coke, not a sugary drink, not a carbonated drink. It is best to drink water and green tea every day (8 cups a day). How to choose water?
(1) Functional ionized water. It is small molecular cluster water generated through diaphragm electrolysis. Its alkaline ion water has strong permeability, high solubility, and anti-free radical effect. It is an ideal and active functional water and has certain health care effects. Pay attention to choosing equipment with reliable quality.
(2) Mineral water. Real mineral water is good and has certain health effects. However, some mineral water contains a disproportionate amount of minerals, which is not necessarily good. In particular, some mineral water is actually made by artificially adding several minerals and trace elements to purified water. It is difficult to ensure the natural normal proportion, and some required trace elements may be missing. You should choose authentic brand water for drinking.
(3) Purified water (distilled water, space water), which has removed all harmful and harmless substances and elements. If you only use pure water for drinking and cooking, all trace elements in the water will be gone, which may cause potential harm in the long run. It is used to make tea and drink it to keep the tea tasting good, but it should not be used more than once. Especially the elderly and children should not drink it for a long time.
(4) Refiltered tap water.
The tap water treated by the water plant has been monitored for 35 items including bacterial toxicity. However, the water that passes through the water pipe network and water tank to the faucet is best filtered by a simple and economical activated carbon purifier before use.
You should also pay attention to daily water use. In the morning, put in the stagnant water in the water pipe overnight. Drinking water can be left for a few hours before use (but should not exceed a day). Aged water that has been stored for more than 3 days will not be suitable for drinking because its molecular bond structure will not be affected by impact and deformed. Boiling water is generally boiled for three minutes. Do not boil it for too long. It is not good if the water does not boil or boils for too long. Water that has been boiled repeatedly or has been stored in a thermos bottle for several days is not suitable for drinking.
2. Dynamic and static balance
Moderate exercise can enhance the functions of the heart, brain, lungs, gastrointestinal, neuroendocrine, and immune systems. Research from Harvard University in the United States shows that after the age of 35, these functions degenerate at a rate of 0.75% to 1% per year. People who do not exercise or sit degenerate at twice the rate of people who exercise regularly, and the age difference is 8 years. By the age of 45, the difference is 20 years, and the gap increases by 2 years every 10 years thereafter. It can be seen that exercise is an important event in the life process for middle-aged and elderly people. The U.S. Centers for Disease Control reports that moderate exercise can increase the level of good cholesterol in the blood by 4% and decrease the level of bad cholesterol by 5%. The American Medical Association announced that people who exercise the equivalent of brisk walking for 30 minutes every day have a 56% lower mortality rate than those who are inactive. Of course, excessive exercise can harm your health and even lead to sudden death, stroke, etc. Moving too little or even immobile can be detrimental to your health, and immobility is one of the top ten causes of death or disability worldwide.
1. How to exercise moderately?
The principle of moderate exercise is aerobic exercise, safe and moderate, simple and consistent.
(1) When is the best time? Exercising in the morning is not good. The air quality is not good in the morning. "Huangdi Neijing" records that there is no need to exercise without the sun. From the perspective of modern science, it makes sense. After the sunshine in the morning, the dirty air sank, the pollutants decreased, and there was no reflux phenomenon. Scientific measurements have proven that the air quality is best at 3 p.m., which is also more suitable for office workers to practice late. In addition, 6 to 9 am in the morning is the time when blood pressure is highest in the day. Exercise is more likely to increase blood pressure and easily lead to cardiovascular and cerebrovascular diseases. Therefore, it is best to exercise at 3 or 4 p.m.
(2) What sports are the best? Generally, aerobic exercise is performed, that is, doing exercises, boxing, jogging, etc. The best thing for middle-aged and elderly people is to walk briskly. Walking at a normal speed for 30 minutes can burn 132 kilocalories, and walking quickly can burn 186 kilocalories. It can not only exercise cardiopulmonary function, but also lose excess fat. People call it healthy walking.
(3) How to master the effective amount of exercise? When walking, hold your head up, chest raised, and your abdomen slightly drawn in. Don't arch forward and lean back. Don't walk slowly like you are going to a store. This will not achieve the exercise effect at all. Exercise must reach an effective amount of exercise to be effective. The currently recommended concepts of “three, five, and seven” are very clear. "Three" means exercising for more than 30 minutes each time. If the exercise time is less than 20 minutes, it will only consume a small amount of blood sugar, not fat, and will not achieve the effect of strengthening cardiopulmonary function. "Five" means exercising no less than 5 times a week. "Seven" means that the heart rate after exercise must reach 170 minus the person's age. Generally speaking, "three, five, seven" indicates the standard of exercise amount. After normal exercise, you will sweat a little, your heartbeat and breathing will speed up, and you can recover after resting for 5 to 6 minutes. This is also a rough estimate. The Japanese advocate the Ten Thousand Steps Movement, which has laid the foundation for them to become a longevity country in the world. Hiking, currently promoted, is a good form of exercise that integrates leisure, exercise, health care, and culture. Experts also noticed that there should be movement within stillness and stillness within movement.
2. How to meditate quietly?
Research from Harvard Medical School in the United States has proven that quiet meditation can improve brain activity, metabolism, blood pressure, breathing, and heart rate, lower blood pressure, and effectively improve cardiopulmonary function. After testing, it can relax the mind, relax muscles, reduce anxiety, and reduce the activity of stress hormones, which is beneficial to the prevention and treatment of various diseases, including the prevention of cancer. The method of quiet meditation is to lie down or sit down, take a deep breath through your nose, bulge your abdomen, and say "hi" while inhaling; then slowly exhale through your nose and mouth and say "ha" until the lungs are completely empty. . Just practice for 10 to 30 minutes every day. Even a few minutes of practice can have physical benefits. Complete stillness is sleep.
3. How to ensure a good sleep?
We spend one third of our lives sleeping. Li Yu in the Qing Dynasty once said, "The secret to maintaining health is to put sleep first." Shakespeare called sleep a "tonic" at the "banquet of life". "Sleep is the source of all energy and a panacea for patients." Pavlov called "sleep a sedative of the nervous system." As we age, so does our sleep. The World Health Organization (WHO) lists "sleeping well" as an important objective indicator of health.
(1) Be prepared before going to bed. Do not eat 3 hours before going to bed. You can take a walk, take a hot bath or soak your feet in hot water, and go to bed at a fixed time every day.
(2) Avoid excessive excitement. The excitability of sympathetic nerve activity in the elderly increases, so emotional excitement should be avoided before going to bed, such as watching exciting TV programs and sports games. Increased nocturia affects sleep, so do not drink too much water before going to bed. Especially strong tea and coffee can easily excite the brain, so you should drink less or no water at all.
(3) Pay attention to the sleeping environment. When sleeping, the bedroom should be dark, tranquility is very necessary. Sounds exceeding 35 decibels make it difficult to fall asleep. The room temperature is 19 to 20 degrees, which makes people fall asleep.
(4) Sleeping equipment is comfortable and scientific. Instead of sleeping on a soft bed, it is better to sleep on a hard bed. The pillow should be dumbbell-shaped and should be 5 to 9 centimeters high when lying on your back.
(5) Maintain the correct sleeping posture and direction. From a health perspective, it is appropriate to lie on the right side with both legs bent like a bow. The reclining Buddha in Mount Putuo, a Buddhist resort, lies on his right side. This shows that the ancients had a scientific understanding of sleeping postures 1,100 years ago. Sleeping on the right side, the heart will not be compressed on the left side, which can make the blood flow to the abdomen and the liver, which is beneficial to liver metabolism. It can also make the food in the stomach enter the intestine smoothly, and also facilitate the smooth flow of bile in the gallbladder, help digestion, and promote In good health. According to some surveys, long-lived elderly people often alternate between lying on their sides and lying on their backs, and 68.3% of them sleep on their sides, especially on their right side. When it comes to sleeping direction, head south and feet north are the best. Because the earth's magnetic field extends from the North Pole to the South Pole, the contact area with the earth is small when a person stands during the day, and the human body's bioelectricity (bioelectricity of the heart) is less affected by the magnetic field. When lying on your back with your head south and feet north, the direction of current in human cells will be in balance with the earth's magnetic field. Human cells will be organized and produce a corresponding magnetization effect. Qi and blood will flow smoothly, metabolism will be reduced, energy consumption will also be reduced, and the heart magnetic field will not be affected. It will be affected by the earth's magnetic field and is beneficial to protecting heart health. Entering old age, heart function gradually weakens, and reducing the burden on the heart becomes even more important.
(6) Sleep appropriately. Most people need 7 to 9 hours of sleep every night, and some people need up to 10 hours, with a nap of 30 minutes to an hour. You should not go to bed later than 11 o'clock at night, and the golden time of sleeping from 12 o'clock to 5 o'clock the next day is absolutely guaranteed.
(7) It is advisable to meditate while sleeping. When you have difficulty falling asleep, you can meditate quietly, or you can focus on your Dantian (thinking around your belly button) or repeatedly think about the blue sky and white clouds while silently reciting "blue sky and white clouds", or continuously thinking and reciting "green grassland, white sheep" ". As long as you move and be still regularly throughout the day to achieve balance, your energy, physical strength, and body will get better and better, entering a virtuous cycle.
3. Environmental balance
All healthy and long-lived life forms must maintain a balance with the environment. We must protect the general environment suitable for human life, and create and manage our own small environment.
1. Pay attention to the laws of life
This is the natural law of human beings adapting to nature and the balance between nature and man. All human physiological activities have a cyclical rhythm, which we call the biological clock. If the biological clock is disrupted, cancer and even death will occur. There is a folk saying about the "devil's hour" in a person's life. "Seventy-three or eighty-four, the King of Hell will not invite you to go." This has a certain scientific basis. Human beings have a cycle every seven or six years. Seven years is the period. For example, the neuroendocrine system is strong and full of energy in the first year, but it declines to the lowest level in the seventh year, and the cycle starts again and again. It reaches its lowest ebb at eighty-four. In addition, in the past, the maximum life expectancy was seventy-eight years old, which makes it difficult to meet the 12 seven-year cycle. . Confucius lived to be 73 years old, and Lao Tzu lived to be 84 years old. The legend is based on this. The "devil time" of the year refers to winter and summer, which are the seasons when morbidity and death are common, and the mortality rate is 1.5 times higher than usual. During the week, Professor Steinfen from Germany called "Black Monday" because the incidence and mortality rate of cardiovascular and cerebrovascular diseases are 40% higher than other days. Finnish experts also proved that Monday is the windiest and Sunday is the lowest. 6 to 10 o'clock in the day is a dangerous time. Blood pressure increases and oxygen consumption increases by 1.7 to 3 times from lying to standing. Heart disease and stroke are prone to occur. The World Health Organization reports that 28% of myocardial infarctions occur during this period. Sleeping at midnight has hidden secrets, and the blood pressure is the lowest. When you get up at night, the blood vessels constrict. From lying to standing, the blood pressure changes and oxygen consumption increases. It is necessary to wait for three and a half minutes after getting up at night (lying down for half a minute after waking up, sitting up on the bed for half a minute, then sitting on the edge of the bed for half a minute and then standing up). The trademark of famous European and American whiskey is Thomas Burr, a long-lived old man who lived for 152 years and 9 months. King Charles I of England wanted to meet this legendary old man and sent someone to invite him to the palace, which changed his living habits and rules. He died within a week. For the elderly, it is more important to have a regular life and set the biological clock accurately. Getting up, defecation, eating, activities, lunch breaks, drinking water, exercising, and sleeping must be arranged regularly to form conditioned reflexes, which are of immeasurable benefit to achieving health and longevity. The world-famous Professor Kant has a famous saying, "If a person is disorganized, without order and restraint in life, he will not have sufficient energy and physical strength." The best details of life are:
(1) Defecation - best in the morning.
(2) Open windows for ventilation - from 9 to 11 o'clock and from 14 to 16 o'clock, the countercurrent layer disappears as the temperature rises, which is conducive to the entry of fresh air.
(3) Exercise - 15-16 o'clock or in the evening.
(4) Take a bath - before going to bed.
(5) Weight loss - 45 minutes after a meal, walk continuously for 20 minutes, about 1,600 meters, it is better to repeat it once.
(6) Brush your teeth - within 3 minutes of eating. Because oral bacteria begin to decompose the acidic substances in the residue between teeth 3 minutes after a meal, it is easy to corrode and dissolve tooth enamel.
(7) Sleep - best around 22:00.
(8) Support - before going to bed.
(9) Drink tea - 1 hour after a meal, drink tea just after the meal. The tannic acid contained in the tea hinders the absorption of iron.
(10) Drink milk - half an hour before going to bed.
(11) Eat fruit - one hour before meals.
(12) Eat cake and dessert - 10 am.
(13) Study-getting up in the morning is the best.
2. Pay attention to the living environment standards
The living room should have at least 2 hours of sunshine every day, the ratio of lighting window to ground area should be greater than 1:15, the indoor net height should not be less than 2.8 meters, and the room temperature in winter should be Not lower than 12 degrees Celsius, not higher than 30 degrees Celsius in summer, humidity not greater than 65%, wind speed not less than 0.15 meters/second in summer, not greater than 0.3 meters/second in winter, air sampling is qualified.
Pay attention to the hygiene of the bedroom and ventilate it twice in the morning and evening for 30 times