Take care of the five strengths person is not old

13 May

Take care of the five strengths person is not old

Take care of the “five strengths” person is not old
Remote experts: Gao Fang, former director of the Institute of Geriatrics, Beijing Hospital, Fang Zhifeng, chief technician of the Center for Disease Control and Prevention of Guangxi Zhuang Autonomous Region, has comprehensive health, so comprehensive health care is required.Gao Fangyu, former director of the Institute of Geriatrics at Beijing Hospital, said that the health of the elderly is indispensable from body metabolism to immune function, to cognition, metabolic function, and skeletal muscle strength.Ensuring that all five abilities are healthy can really improve the overall state of the elderly.The manifestation of good brain power and physical condition Good brain power is a comprehensive reflection of the health of thinking, cognition, psychology, nervous system, and endocrine function.Gao Fangyu said that the evaluation criteria of the mental ability of the elderly in different age groups are slightly different.For example, as long as people under the age of 60 have 深圳SPA会所 no serious cerebrovascular, neurological or other related diseases, most of their brain functions are similar to those of middle-aged people; entering the age of 80, the elderly’s ability to respond, memory, thinking agility, attention, Learning ability, etc. will appear more obvious decline, this is the normal performance caused by physical aging.For the elderly, especially the elderly, as long as they have good social participation and good communication skills, they can basically be called “good brainpower.”Conversely, when memory problems affect daily life, attention must be drawn.Its main signals include: starting to ask the same question over and over again; getting lost in a familiar place; not understanding simple instructions; having confused perceptions of key information such as time, place, and people.If you repeatedly 杭州夜网论坛 lose things, you always forget important things, and even expression problems may mean that you have already suffered from mild cognitive impairment, and you should seek medical treatment as soon as possible.People can’t stop the decline of brain function, but they can delay the aging process.Because brain function is related to various vascular diseases, the elderly should first control blood sugar, blood lipids, blood pressure, quit smoking and limit alcohol, healthy diet, moderate exercise, and adequate sleep.In addition, the elderly need to maintain reasonable stimulation of the brain.A study published in the American Journal of Geriatric Psychiatry believes that learning a new skill is an important way to maintain brainpower; Scientific American recommends that it repeat new information content and try to integrate new information with the past.Linking memories together, or writing a story for the information you need to remember, can help stimulate the brain and improve memory; research from the University of California, Los Angeles reminds you that multitasking is only suitable for young people.Do multiple things at the same time, otherwise it will have more impact on brain function.More importantly, getting involved in social interactions is considered one of the main ways to prevent Alzheimer’s.Good physical strength, the pillars of daily activities into old age, the body’s muscle mass will be 0 per year.5%?Speed decreases by 1% and muscle strength decreases.These changes can directly lead to the daily obstacles of the elderly, reduce the risk of falling, increase the walking distance, and even be unable to stand up from a chair.Gao Fangyi said that the strength of the grip is one of the simple ways to judge muscle strength.In the national fitness test standards, the State General Administration of Sports has an obvious classification of the grip strength of the elderly. Every 5 years old is an age group, and the score is divided into 5 grades.To 65?For example, a 69-year-old man has a grip strength of 32.1?38.For 1 pound, you get 3 points.Scholars at the Baptist Medical Center of Wake Forest University, North Carolina, USA also found that elderly people with less thigh muscles and slight obesity walked slower than other elderly people.At 05 m / s, there is a value at risk of reduced mobility.Therefore, an increase in aunty thighs is also considered to be a sign of reduced mobility in older people.The main ways to combat the above-mentioned adverse effects are a balanced diet and reasonable exercise, especially the remaining effects are significant.Therefore, the World Health Organization has specially issued guidelines to guide the scientific exercise of people over the age of 65, which mainly involves aerobic, strength, balance, and flexibility training.The guideline recommends doing 5 moderate-intensity aerobic exercises for 30 minutes each week; or 3 high-intensity exercises every 20 minutes for each week; strength training is best done every two weeks.There is no fixed frequency requirement for balance and flexibility training.To be outstanding, it’s never too late to start exercising, and it’s never too late.Research confirms that even 10 minutes of exercise every day can provide 30%?50% health conversion.Guarantee of Absorptive Power and Nutritional Intake Due to the aging of the organs, the elderly will suffer from varying degrees of digestion and absorption.Tooth relaxation, difficulty swallowing, etc., further affect the nutritional intake of the elderly.Fang Zhifeng, chief technician of the Centers for Disease Control and Prevention of Guangxi Zhuang Autonomous Region, believes that in addition to the thinning of the body and the obvious loss of muscles in the limbs, another way to simply judge the change in digestive function is fatigue.If you eat according to the normal three meals, no big fish and large meat, no excessive diet, the normal situation should be the next meal you will feel hungry, otherwise, it means that digestion and absorption capacity may be weakened.Measures to delay the decline of digestive absorption involve diet, exercise, oral hygiene and many other aspects.For example, diet should pay attention to nourishing the stomach, nourishing the liver, eating light, not too salty, too hard, too spicy, too oily, too sour, too cold, it is best to quit drinking; eat three meals a day at the same time, at the same timeAdd fruit and vegetable replacements between meals as a supplement, try to eat as few meals as possible; ensure that you drink a sufficient amount of warm plain water to help intestinal run, promote transformation and absorption, and do not drink strong tea.The role of exercise is to improve the basal metabolic rate, while the robe improves digestion and absorption.Oral diseases can affect food intake. It is recommended to ensure that you brush your teeth at least twice a day; insist on drinking milk and calcium to help solidify your teeth; wash your teeth every year and seek medical treatment as soon as you have dental problems.If digestion and absorption capacity has been reduced, diet must be adjusted to ensure adequate nutrition intake.The dietary principles of the elderly are high protein, high reproduction, low feces, and easy digestion.High-quality and high-protein foods are mainly egg-milk and fish, as well as moderate amounts of pork, beef, mutton, etc .; high-mobility staple food should be enough, but not too much. It can be replaced by a moderate amount of potatoes to ensure supplementation of miscellaneous grains.Other vegetable oils; easy to digest means more cooking and stewing, less frying, porridge, coriander, and mud foods can be given priority.Elderly people with severe chewing problems can add some protein powder to milk or porridge. Protein is very important for maintaining muscle strength.Immunity, the barrier that blocks the outside. Immunity also decreases with age, but the good news is that ranking other functions, the immunity declines not so fast.In most cases, our immunity can maintain its basic functions at any age, preventing foreign invasion.Kira Ruposova, an immunology scholar from Denver, believes that the reason why immunity weakens with age is still unclear, but the performance of the elderly’s decline in immunity can be roughly discerned.For example, some vaccines are less effective than in the past; they are more susceptible to external changes than when they were young; they are injured, infected or have a slower recovery after illness.Gao Fangyu explained that immunity is mainly maintained by the nervous and endocrine systems, so maintaining the health of the nerves and endocrine is conducive to the maintenance of immunity.Specifically, the first thing is to sleep well. No matter how little sleep or poor sleep quality, it will penetrate the immune system. If you have problems falling asleep and snoring, it is best to seek medical treatment.A good diet. Although there are no super foods to improve immunity, usually vitamin and mineral foods, such as fruits and vegetables, can improve the overall function of the body, and it is also good for protecting immunity.More exercise, adhere to moderate-intensity exercise can improve immunity to a certain extent.You also need to find ways to relieve stress, because it slows down the immune system’s response.Also, don’t forget to get vaccines such as flu every year.Acting power, reflecting positive attitude. Acting power is an important manifestation of a person’s aggressive attitude. It is a part of mental health and can promote physical health.Gao Fangyu said that for the elderly, good mobility refers to the behavior of actively trying to achieve the goal without looking forward to the future.The goal can be to learn new skills, or to fulfill a dream that you didn’t have time to achieve in the past.Excessive stress is not good for mental health, but proper stress is an effective way to improve mobility.German gurus behavior researcher Ursula Staudinger believes that no pressure will make the elderly more unpleasant; on the contrary, those who have retired and pursued, especially those who work mentally in the army, have friction in their homes, Mental state is better.In a way, good mobility means good mental state.When you think about it, try hard to do it. This is an active life.▲ (Reporter Zhang Fang)