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In this busy world, old age should be a golden time to enjoy life. However, this stage is also often accompanied by health challenges, especially hypertension, hyperlipidemia, and hyperglycemia, known as the "three highs".
These three words are not only medical terms, but also an invisible burden in the lives of many older people. Imagine what a vibrant senior life should look like? Maybe it's a walk in the park with the family or a nice dinner made by yourself.
However, the presence of the three highs often makes these simple pleasures out of reach. These conditions have a wide range of effects on numerous systems in the human body, from the heart to the nervous system. For example, high blood pressure may cause heart problems and an increased risk of stroke, while high blood lipids may lead to gradual hardening of the arteries.
As for high blood sugar, it is a clear sign of diabetes and over time, it can cause a complex set of problems for key organs such as the eyes, kidneys, heart and blood vessels.
So, what makes older people susceptible to these diseases? First of all, physiological factors play a role here that cannot be ignored. As we age, the body's metabolism slows down, and the body's ability to process sugar and fat also decreases. In addition, the lifestyle of the elderly may also be one of the triggers.
As retirement and family responsibilities decrease, some older adults may reduce physical activity, increase prolonged sedentary periods, and increase unhealthy eating habits, such as excessive intake of high-fat, high-sugar foods.
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Looking at environmental factors, as the pace of modern life accelerates, older people may feel pressured to adapt to the new social environment and technological changes. Long-term psychological stress not only affects mental health, but may also indirectly affect physical health through neuroendocrine changes, increasing the risk of three high symptoms.
Finally, we can't ignore genetic factors. If there are three highs in the family history, then genetics may make some older people more susceptible to developing high blood pressure, high blood lipids or high blood sugar.
Although we can't change the genetic factors, knowing the family history can help us prevent and treat it early. Through such narration, we can clearly see that the three highs are not just caused by a single factor. They are the result of a combination of lifestyle, physiological changes and environmental stresses, which are intertwined to cast a shadow on the health of older adults.
But knowing the reason, we have the key to coping. Next, we will explore how to avoid these health risks through concrete actions and make old age life shine again.
To avoid the three highs in old age, seniors can achieve this by implementing some special but effective lifestyle modifications. What we're going to talk about next is three things you can do and three things you can't do.
First, three things older adults should do: Engage in regular light-intensity resistance training. Many people may think that older adults should avoid high-intensity exercise, but in reality, proper resistance training can help maintain muscle mass and enhance joint flexibility and stability.
The health of your muscles is directly related to your metabolic rate, and an increase in your metabolic rate can help control sugar and fat in your body, thereby reducing the risk of high blood sugar and high blood lipids.
Increase whole grains and fermented foods in your diet. Whole grains are rich in dietary fiber, which helps improve blood sugar control and lower cholesterol levels, while fermented foods enhance gut health, which is directly linked to overall immunity and disease resistance. Brown rice, oats, and whole-wheat bread are all good options.
At the same time, common fermented foods such as yogurt and kimchi can help increase the number of beneficial bacteria in the gut, thereby promoting digestion and absorption, and reducing inflammation.
Learn and practice meditation or deep breathing techniques. Mental stress is an important contributing factor to high blood pressure. Relaxation techniques, such as meditation and deep breathing, can help reduce stress and anxiety and lower blood pressure. Through regular practice, you can improve your heart rate and breathing patterns, increase the efficiency of oxygen utilization, and reduce the burden on your heart.
And three things not to do: avoid long periods of single pose. Whether sitting or standing, holding a single position for a long time can lead to obstruction of blood circulation, increasing the burden on the heart and blood pressure.
Older people should change their posture every once in a while, such as standing up and walking around every 30 minutes, doing stretching movements, which not only help blood circulation, but also reduce stiffness in joints and muscles. Limit your intake of processed foods.
Processed foods often contain high amounts of sodium, sugar, and unhealthy fats, which are the "accomplices" of the three highs. Reducing your intake of these foods and choosing fresh fruits, vegetables and whole grains can significantly improve blood pressure, blood lipids and blood sugar levels.
Do not overrely on medications. Although medication is an important means of controlling the three highs, it is not advisable to over-rely on drugs and ignore lifestyle changes. Optimal health outcomes should be achieved under the guidance of a doctor, in combination with medication and lifestyle modifications.
Through the above-mentioned lifestyle adjustments, the elderly can not only effectively avoid the troubles of the three highs, but also improve their quality of life and enjoy a healthier and happier life in their later years.
In the health management of the elderly, in addition to avoiding the "three highs", there are many other measures that can help them maintain and improve their quality of life. These methods may not be the first thing that comes to mind, but they are just as important and can be easily implemented in everyday life to help older adults stay physically and mentally active.
First, enhance sun exposure. Not only does adequate sunlight help with vitamin D synthesis, which is essential for maintaining healthy bones, but it also improves mood and regulates sleep cycles.
For older adults, moderate sunbathing can help adjust the body clock and reduce the risk of depression, while adequate vitamin D can also help reduce the risk of chronic pain and certain types of cancer. Older people should try to go for a walk outside during the day and enjoy natural light, receiving at least 15 to 30 minutes of sunlight a day.
Second, music therapy is promoted. Music not only provides psychological comfort, but also many physical benefits. Listening to music regularly can improve heart rate, blood pressure, and reduce anxiety. For the elderly, music therapy can help them reduce their pain and improve their quality of life.
Further, engaging in musical activities, such as singing or simply playing an instrument, can improve memory, enhance hand-eye coordination, and is a holistic approach to physical and mental health.
Finally, don't forget the importance of cognitive training. The older we get, our thinking skills may decline, but if we continue to do mental exercises, this decline can be effectively slowed down. Playing puzzle games, doing memory training, or learning a new language are all great ways to do brain activity.
Not only that, but modern technology offers a variety of smart apps and online platforms that can be used for cognitive training at home, which is especially beneficial for seniors with limited mobility.
Although these health measures are simple, their implementation in daily life requires consistent effort. By increasing sun exposure, participating in music therapy, being active in the community, and engaging in cognitive training, seniors can not only reduce the risk of the three highs, but also improve their quality of life and enjoy a more colorful life in their later years.
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What are your thoughts on the issue of the three highs? Welcome to discuss in the comment area!
Resources
[1] Hou Mingjian. Epidemiological study and gender difference analysis of smoking and "three highs" diseases among community residents. General Outpatient Clinic, Yingyuan Hospital, Jiading District, Shanghai, 2018-12-25