As they age, the body functions of the elderly gradually decline, but through scientific lifestyle adjustments and disease prevention, they can still have a high-quality life in their later years.
- Reasonable diet and balanced nutrition
The elderly should focus on diversification in their diet, and consume grains, high-quality protein (such as fish, eggs, soy products), vegetables, fruits and dairy products every day. It is recommended to adopt the "three meals and two snacks" model, that is, add two healthy snacks (such as nuts and fruits) in addition to the three meals of morning, noon and evening, and control the intake of salt, oil and sugar. In particular, calcium and vitamin D supplementation should be ensured to prevent osteoporosis.
- Moderate exercise, do what you can
Choose low-intensity exercise such as brisk walking, Tai Chi, swimming, etc. The best exercise time is 10-11 am or 3-5 pm, 30-60 minutes each time. Warm up before exercise and avoid strenuous movements. People with joint problems can consult a doctor to develop a personalized plan. Daily housework, gardening and other activities can also replace special exercises to avoid sitting for a long time.
- Regular work and rest to ensure sleep
Guarantee 7-8 hours of sleep every day, and no more than 1 hour of lunch break. Avoid using electronic devices before going to bed. Listen to light music and drink warm milk to help you sleep. Those with long-term insomnia or severe snoring need to seek medical attention in time.
- Regularly monitor blood pressure, blood sugar, and blood lipids
Hypertensive patients should measure their blood pressure once in the morning, noon, and evening every day, and be alert to the morning peak phenomenon; the elderly should monitor fasting and postprandial blood sugar every 1-2 months, and diabetic patients should measure their blood sugar at least 1-2 times a week when their blood sugar is stable. If abnormalities are found, you should adjust your diet or seek medical attention in time. Blood lipids should be tested once a year, and abnormalities should be dealt with in time.
- Prevent cardiovascular and cerebrovascular diseases
Salt and oil control, smoking cessation and alcohol restriction (avoid strong alcohol above 45 degrees), and moderate exercise are core measures. If sudden facial numbness, slurred speech, dizziness and other symptoms occur, it may be a sign of stroke, and you need to call 120 immediately.
- Pay attention to mental health and stay social
Communicate more with family and friends, and participate in community activities or interest groups (such as painting, chorus). When anxiety or depression lasts for more than two weeks, you can relieve it through meditation or seek psychological help.
- Oral health care, maintain chewing function
Adhere to brushing teeth in the morning and evening, rinse mouth after meals, check oral cavity every six months, repair caries or fill missing teeth in time. Use dental floss properly to prevent periodontal disease from affecting nutrient absorption.
- Prevent falls and protect bones and joints
90% of fractures in the elderly are caused by falls. Keep the floor dry and increase lighting at home, and avoid crowded environments when going out. Keeping the knee joints warm, controlling weight (reducing joint pressure), and moderate sun exposure can reduce the risk of bone and joint diseases.
- Vaccination, strengthen immune barrier
The elderly have low immunity, and it is recommended to get regular flu vaccines, pneumonia vaccines, etc. Community health service centers provide integrated "preventive health care + general practice" services, and family doctors can recommend appropriate vaccines.
- Regular physical examinations, early prevention and early treatment
At least one comprehensive physical examination per year, focusing on indicators such as blood pressure, blood sugar, and bone density. Patients with chronic diseases need to follow the doctor's advice for reexamination, use medications reasonably, and clear expired drugs.
Healthy old age requires the joint protection of individuals, families, and society. From today on, pay attention to these ten points and make scientific habits a part of your daily life.
Remember: prevention is better than cure, and it is never too late to act!
