With the increase of age, after people enter old age, the loss of bone mass, muscles, memory, and skin water is accelerated, but the ability to intake nutrients and adjust the physical state is weakened, which may make the body's health beyond its means. In this regard, elderly friends should pay attention to daily life and adjust in time.
Stops bone loss
Bone mass is always lost silently, from osteopenia to osteoporosis, and then to fractures, affecting the health and quality of life of the elderly, and should be paid attention to.
The formula calculates the risk: the risk index is (kg body weight-age) ×0.2, and the calculated index is greater than -1, indicating that the risk of osteoporosis is low; The index is -1~-4 is a medium risk, it is recommended to consult a doctor and prevent it; An index less than -4 indicates high risk and should be treated early.
Dietary supplementation: 250 ml of milk, 100 ml of yogurt, 300 g of green leafy vegetables, 25-35 g of nuts, 200 g of northern tofu (the size of a deck of playing cards), about the daily calcium intake of adults (800 mg). Calcium intake for people over 50 years old needs to reach 1000-1200 mg per day, as far as possible through dietary supplementation, dietary supplementation is insufficient to consider calcium supplementation, but should not be excessive, so as not to cover up the occurrence of osteoporosis.
Standing exercise efficiency: weight-bearing exercise (weight-bearing aerobic training, resistance training) can effectively prevent and treat osteoporosis, and it is necessary to exercise in a three-dimensional position in order to make the lower limbs, hips, and lower half of the spine bear stress, stimulate bones and increase bone mass. People over 60 years old with osteoporosis, can choose brisk walking and other relatively safe low-intensity aerobic training, it is recommended to walk in the sun for 20-30 minutes, 5-7 times a week, and take into account resistance training. People over 70 years old with osteoporosis should exercise moderately, and it is recommended to be evaluated and guided by a doctor.
(Department of Rehabilitation, Chongqing Hospital of Traditional Chinese Medicine - Zhu Ziyi)
Reserve muscle wealth
Good muscle reserve is an asset for the elderly and can lead to a better quality of life. If muscle loss is significantly faster than normal aging, it is important to pay attention to sarcopenia.
Don't let the muscles be "lazy": Many elderly people think that washing and cooking every day, from morning to evening activity is large enough, but these are not exercises that can increase muscle content, and the real effectiveness is resistance exercise.
The elderly can choose dumbbell weights that suit them, or heavy objects suitable for lifting such as mineral water bottles, and naturally lift their arms to exercise their upper limbs; Choose to swim or pedal fitness equipment to exercise the lower limbs; You can also exercise eye muscles through eye movements, do bulging movements to exercise oral muscles, often do contraction exercises to exercise pelvic floor muscle groups, and so on, to achieve the effect of strengthening the strength of body muscles.
Don't starve muscles: The "staple foods" of muscles are protein, calcium, and vitamin D, of which the nutrient most directly related to muscle mass is protein. For the elderly, the importance of protein should be put first, and eating well is more important than eating full. Supplying the body with sufficient leucine, which can enhance muscle anabolism. The leucine content in whey protein is relatively high, about 1 kg of milk can extract 7 grams of whey protein, and it is easier for the elderly to ingest.
(Department of Geriatrics, Second Xiangya Hospital, Central South University
- Li Yanqun, Ou Jinnan, Zhang Mengxi)
Steady the memory that slips away
Many elderly friends always feel confused in their brains, often can't remember familiar people and what they have done/plan to do, for this kind of "brain fog" phenomenon, you may wish to try two good things with their own wonderful use, improve their attenuated brain function and decreased cognitive function.
Tonify the kidney and fill the selected pork bones: Chinese medicine believes that forgetfulness and "brain fog" are related to insufficient kidney essence, and pork bone broth can best enter the kidney. Take 500 grams of pork bones, wash and cut into pieces, put them into a pot with 100 grams of yam, 5 grams of goji berries, 3 pieces of ginger, 3 red dates, and simmer for about 60 minutes, without putting too much water, boil into 2-3 bowls of soup, which can replenish the kidney and fill the lean pith, help improve inattention, fluent language expression, forgetfulness, etc.
Calamus to dissolve phlegm: If you are confused and forgetful, the tongue has a very thick white greasy moss, you can take 15 grams of calamus, 15 grams of tulip, 10 grams of schisandra, 30 grams of poria, 15 grams of Yuanzhi, 30 grams of Codonopsis, and drink it after frying it with water, which can play a role in opening up phlegm, calming the mind and nootropics, anti-depression and anxiety, improving brain fog forgetfulness, preventing dementia, etc., especially suitable for the elderly with cerebral infarction underlying diseases.
If it is not convenient to drink, you can try to soak your feet with 10 grams of boiled water alone with calamus, which can also have a certain effect of dissolving phlegm and awakening the mind. It should not be used by people with humid heat, real heat, fever or illness.
(Chief Physician of Guangdong Provincial Hospital of Traditional Chinese Medicine - Yan Yuhong)
Retains skin moisture
The elderly sebaceous gland secretion function degenerates, the skin water retention function is poor, after a dry and low temperature winter, many elderly skin "mood", redness, scaling, itching, etc., at this time pay attention to open source throttling.
Time reduction, temperature reduction, temperature reduction: in winter, the secretion of sebaceous glands and sweat glands is reduced, their own water retention function is poor, and bathing too frequently or the water temperature is high, which will aggravate skin dryness, resulting in or aggravate skin itching. The bathing time is preferably about 10 minutes, the water temperature is 35°C-40°C, and at the same time, it is not advisable to use alkaline soap or shower gel.
Single moisturizing open source: after bathing, you can use emollient products appropriately to keep the skin moisturized and moisturized, it is recommended to choose a single moisturizing moisturizer to avoid more product additives. The elderly can also properly supplement cod liver oil, vitamin C, vitamin E, etc., and eat honey products once a day in the morning and evening as appropriate, which also has a certain effect on itching.
Food therapy moisturizing and anti-miasma: cook porridge together with 30 grams of cooked land, 20 grams of angelica, 40 grams of glutinous rice, and a little tangerine peel, and take it once a day, noon and evening, which can nourish yin and replenish deficiency and relieve dry skin; Bring 30-50 grams of loach and 20 grams of red dates to boil, turn to simmer for 25 minutes, add salt, one dose a day, for 10 days, help nourish the blood and moisturize.
(Department of Dermatology, Foshan Hospital of Traditional Chinese Medicine, Guangdong Province - Zhang Yun)
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