With the continuous development and progress of the social economy, we have also begun to gradually enter the aging society, for the elderly, how to do a good job in physical health care, have a healthy body, is to ensure a happy old age of life is an important basic guarantee.
With the growth of age, the probability of various health problems in the body will become higher and higher, which is inevitable, but in the face of some common health problems of the elderly, if you can actively respond, actively do a good job of conditioning intervention, it is very necessary to prevent the occurrence of major diseases and control the risk of diseases in time, today's popular science article, come and talk to you about the middle-aged and elderly friends over 50 years old, need to pay attention to the 4 common health problems.
Weight problems
With the increase of age, the original good figure and weight, will gradually begin to change, abdominal fat began to accumulate, waist circumference began to increase, weight also increased significantly, which is with age, the body metabolism gradually slowed down and brought about by the common phenomenon, but this kind of "weight gain" of the elderly, may bring more health risks.
After entering the middle-aged and elderly stage, many friends will also find that their strength, endurance is not as good as before, which is one of the signs of accelerated muscle loss, if the muscle is reduced and the weight is increased, it means that our body lipid accumulation is more, in this case, the accumulation of subcutaneous and visceral fat will increase the incidence of a variety of diseases, cardiovascular disease, hypertension, diabetes, stroke, arthritis, cancer risk, etc. are closely related to obesity, therefore, for middle-aged and elderly friends over 50 years old, More attention should be paid to actively controlling the risk of weight gain, which is seemingly inconspicuous in terms of physical health care, but it is actually of great significance.
Reasonable diet and active exercise are essential for weight control, especially middle-aged and elderly people, combined with their own conditions, daily exercise, can improve metabolism and avoid lipid accumulation. Strengthen exercise at any time will not be too late, as long as it suits themselves, it is recommended to focus on aerobic exercise, while paying attention to muscle strength training and balance training, more conducive to the overall health of the elderly.
It should be noted that "it is difficult to buy old and thin with money" is also not advisable, the elderly are too thin, the body's energy reserves are lower, and the risk is often higher when dealing with related diseases, in fact, in the normal body mass index range of 18 to 24, it can be maintained at a high level, and even the body mass index is maintained at about 25, which is a better weight range and more conducive to the health of the elderly.
Sleep problems
At different ages, the adequate sleep time we need will vary, but for middle-aged and elderly friends over 50 years old, it is still necessary to sleep for 7 to 9 hours a day.
Many friends believe that sleep is not good, sleep too little because people are old, and in fact, related studies have shown that most sleep disorders are not related to physical aging, on the contrary, the emergence of sleep disorders may stem from health problems or emotional problems that occur with age.
Poor sleep, sleep disorders, will affect the body's adequate rest, and then bring about all aspects of health problems, studies have shown that after the age of 50, people who can not maintain adequate sleep for a long time, memory problems, pain problems, depression and nightfalls, night cardiovascular disease attacks will be higher risk.
Therefore, the more you reach the middle-aged and elderly stage, the more you should keep yourself sleeping enough, do not think wildly when sleeping at night, actively adjust your mentality, reduce the impact of anxiety, depression and other bad emotions, and at the same time, for friends with sleep-related chronic diseases that affect sleep at night, actively regulate and try to avoid sleep disorders caused by diseases.
There are also some sleep problems of elderly friends, will always wake up at three or four o'clock in the morning, which may be the impact of aging on sleep-wake mode, it will make the elderly sleep earlier at night, and wake up earlier in the morning, but if you can ensure 7 to 9 hours of adequate sleep, there is not much of a problem, develop good sleep habits, avoid falling asleep prematurely, avoid doing things that make the brain excited before going to bed (such as getting angry, drinking strong tea, drinking coffee, etc.), adjust your biological clock, maintain a good sleep for the elderly, and avoid waking up in the early morning , all need to be paid attention to.
Nutritional issues
With the increase of age, the body's demand for nutrition in the elderly will also change, and due to the digestion and absorption capacity may also have a certain decline, or some of the elderly are over-saving, in terms of diet is too strict on themselves, etc., the lack of nutrition in the elderly, and then affect the health of the situation is more common and common, the resulting anemia, osteoporosis, peripheral neuropathy, cardiovascular system risk increased and other aspects of health problems, is also worth noting.
Common nutrient deficiencies in older adults include—
Vitamin B12: Less obtained from food, digestive and absorption disorders, and long-term use of certain drugs (such as antacids, metformin) may affect its absorption.
Calcium: Middle-aged and elderly people need more calcium (1000mg per day), and the daily dietary intake of many friends is far from enough.
Vitamin D: Can be ingested through diet, sun exposure can also promote skin production, if the outdoor activity time is too small, it will reduce the production of this substance.
Vitamin B6: Vitamin B6 is an important nutrient that promotes the production of red blood cells and also nourishes the nervous system.
Folic acid: Folic acid is also an important nutrient for promoting erythrocyte production and improving hyperhomocysteine.
For the above nutrients, are easy to lack of middle-aged and elderly people, should pay more attention to the intake of important nutrients, of course, not necessarily by taking supplements to supplement, do a good job of daily diet reasonable collocation, eat more rich in the above nutrients of the ingredients, is a safer way to supplement, if there is a bias or related drugs, diseases affect the absorption of nutrients friends, should also actively take supplements to ensure balanced intake of the body's nutrition.
Bone health problems
Falling down and breaking a bone is a major risk faced by many middle-aged and elderly friends. With age, the body's balance ability will gradually decline, which makes our steps more unstable, the probability of falling is higher, and the reason why many people will have fractures after falling is mainly osteoporosis.
The reason why osteoporosis occurs, and the increase of age, the influence of hormone levels have a close relationship, bones are always in metabolism, bone loss and bone growth rate balance, maintain the bone's strong health, and if bone loss accelerates, the speed of bone formation can not keep up, the density and strength of bones will gradually decline, and eventually develop into the problem of osteoporosis, with age, almost everyone will have a certain degree of bone strength decline, but for middle-aged and elderly women, Due to the effects of the menopausal phase, the risk of osteoporosis, which causes twice the risk of bone mass in men of the same age, should be more important than the risk of osteoporosis.
Prevention and control of osteoporosis risk, actively do a good job of calcium and vitamin D supplementation is very important, eat more fruits, vegetables and high calcium content of milk, soy products, nuts and other ingredients, but also pay attention to the reasonable supplement of vitamin D, in terms of physical exercise, should pay more attention to strength training, such as weightlifting, squats, etc., are conducive to the strength of the bones, but also to do a good job of balance ability training, at the same time should pay attention to smoking cessation, control of drinking, these are important aspects of the prevention of osteoporosis, worth our long-term adherence.
The above 4 aspects, is the elderly common 4 major health problems, these problems themselves sometimes do not seem to be diseases, but in fact may bring a variety of major disease risk increases, if you can as soon as possible to combine the above problems with conditioning control, will bring huge health benefits, I hope this article can bring certain gains for the health care of middle-aged and elderly friends, if there are other problems, also welcome to leave a message below, we continue to explore.