It is often heard that an elderly friend makes such an exclamation: after the age of 60, the body is really not as good as a day.
Such a statement is not a disease-free groan, people who have not reached this age may not feel deeply, but after really reaching this age, they will find that the aging rate of the body will be further accelerated, and many health problems that were not originally there will begin to appear gradually.
In a study published in a well-known medical journal "NatureMedicine", it also gives the scientific basis for the "cliff-like" aging of people after the age of 60. In the study, which covered more than 4,200 people of different ages between the ages of 18 and 95, the researchers analyzed 2925 plasma proteins in their plasma samples and analyzed them using newly developed bioinformatics methods, and found that 1379 of them change with age, which is likely to be one of the important reasons for aging in the human body.
Through research analysis, it was found that in the fourth, seventh, and eighth decades of life, the waves of proteome change reflect different biological pathways and reveal differential associations of genomes and proteomes with age-related diseases and phenotypic traits. To be precise, at the age of 34, 60 and 78, people will have 3 turning points of aging changes.
In these 3 turning points, the age of 60 years old, is an age point for the human body to enter comprehensive aging, at this stage, the human body has basically entered the aging stage, although the personal physique is different, everyone's health status, physical state will also have greater differences, but in general, after the age of 60, the human body will further go to aging, the body's various functions will gradually decline.
In all aspects affecting physical health, elderly friends over 60 years old should pay special attention to one aspect that is the degradation of digestion and absorption function, with the increase of age, the digestion ability of elderly friends and nutrient absorption capacity will also have a certain degree of degradation.
Eating the same food, the nutrients that should have been absorbed may not be fully absorbed, and some excess lipids, harmful substances, etc. that should have been metabolized in time will also slow down the rate of metabolism and excretion, and the impact of these nutritional factors will further affect the tissue and organ health of the elderly, resulting in malnutrition, abnormal blood lipids and blood sugar and other health problems.
Therefore, for elderly friends over 60 years old, in daily life, it is very important to pay more attention to reasonable arrangements for diet and the reasonable supplement of dietary nutrition, which is very important for the physical health of the elderly and the improvement of the quality of life of elderly friends.
For elderly friends, how to eat reasonably, adjust the body's nutritional supplements, and reduce health risks? The following 4 types of food, you may wish to try to eat more in moderation in the daily diet.
01 Fresh vegetables and fruits
The benefits of eating more vegetables and fruits we have said many times, vegetables and fruits can provide a wealth of various types of vitamin nutrition and trace element supplements, but also for the body to provide sufficient dietary fiber, calories are relatively low, not only can supplement nutrition for the body, but also conducive to the maintenance of the intestinal flora environment, improve the elderly digestive tract health and protect immunity, is very suitable for the elderly to eat healthy ingredients, and even can be said to be more and more good.
Living standards continue to improve, throughout the year, all kinds of fruits and vegetables are more and more selective, for the elderly, a lifetime of hard work, saving a lifetime, in the purchase of vegetables, fruits, or please do not be too frugal. We must pay attention to the diversification and freshness of vegetables and fruits, diversification ensures the balance of nutrient intake, and freshness ensures the nutritional adequacy of the fruits and vegetables eaten, both of which should be paid attention to.
For the problem of eating more fruits and vegetables, there are two points to pay attention to, the first is not to squeeze the juice to eat, direct consumption can be able to supplement the body with more dietary fiber, help good health, the second is to avoid overcooking, minimize the loss of nutrients.
02 Soy products, eggs and milk
Many friends know that the elderly should pay attention to supplementing calcium and vitamin D and other nutrients that are conducive to bone health.
Beans, soy products, milk food, is to supplement calcium quality ingredients, in addition to soy products, milk and other foods, but also rich in protein, but also conducive to the balanced intake of nutrition. Drinking a cup of skim milk or yogurt every day, eating an egg, properly eating beans, tofu and other soy products, for the elderly body nutrition supplementation, bone protection, cardiovascular health, are very good dietary structure.
03 Fish meat
Elderly, to eat less meat, this is many elderly friends believe in the "way of health", in fact, with the growth of age, in addition to some excess nutrition, has caused metabolic burden or obesity problems of the elderly friends, it is still very necessary to eat some meat in moderation.
In the elderly are easy to lack of various types of nutrition, meat can provide nutrition including high-quality protein and vitamin B12, the importance of high-quality protein is self-evident, it is to maintain the normal physiological functions of the human body and the basic nutrition of the body's immune capacity, and vitamin B12 for nutrition nervous system, maintenance of cardiovascular health, etc., is also an important nutrient.
Compared with red meat such as pigs, beef and mutton, it is recommended that elderly friends eat more fish, especially deep-sea fish, which has a low saturated fat content in fish, and is rich in healthy unsaturated fat, and can also provide high-quality protein, vitamin B12, vitamin D and other nutrients, which is more suitable for healthy meat for the elderly.
04 Nuts
Nuts don't have to eat too much, but eating a little more often is also beneficial to the balanced supplement of the body's nutrition.
Nut foods are rich in a variety of omega-3 unsaturated fatty acids, both for the body to supplement lipid nutrition, but will not cause lipid metabolism burden, increase blood lipids, but also to promote triglycerides intestinal excretion, in addition, nuts are rich in amino acids, minerals, fat-soluble vitamins, B vitamins and other nutrients, is a high nutritional density of ingredients, therefore, conditional elderly friends, eat a small number of nuts every day, for supplementing body nutrition, is also very good.
The above 4 types of healthy ingredients, for the elderly friends with digestive function degradation, are good ingredients that are beneficial to nutritional supplementation, in daily life, combined with their own situation, reasonable arrangements, and moderate consumption, for improving the balanced supplement of body nutrition and enhancing physical fitness, it is very beneficial.
Of course, the health maintenance of the elderly, there are still many aspects to pay attention to, the article finally, in addition to the diet, and then give the elderly friends over 60 years old a few simple suggestions -
Active exercise. Doing what you can, combining your own situation, and adhering to moderate exercise is very important for elderly friends to maintain a healthy state of health and reduce the risk of cardiovascular and cerebrovascular health.
Maintain peace of mind and optimism. May wish to go out more, more social, do more good deeds, let yourself be happy in the old age, maintain a happy and pleasant state of mind, in the face of some troubles in life, you may also wish to learn to see and want to open, can not change to learn to accept, a good psychological state, in order to bring a good state of health.
Use your brain. The elderly do not necessarily have the deterioration of brain power, and diligent use of the brain, diligent thinking, or learning some new knowledge or skills will help the elderly reduce the risk of brain loss.
Keep enough sleep, develop good sleep habits, ensure a good sleeping environment, and let yourself sleep better.
Combined with the situation, regular physical examinations. It is important to carry out targeted health examinations, especially for elderly friends, early detection and early intervention of problems can greatly improve the health quality and life expectancy of the body.
I hope that the above dietary advice and health advice can bring a little enlightenment to elderly friends, so that the majority of elderly friends can pay more attention to their physical health, let the body maintain healthy aging, and improve the quality of life in old age.