Doctors suggest: Elderly people over 65 years old would rather play with their mobile phones every day than do these 8 things casually

In our lives, there is a phenomenon that is quite interesting. Go to the community activity center to take a look, a group of elderly people are sitting together, some of them are facing the mobile phone screen, laughing at the short video, and their fingers keep sliding; The other part gathered on the sidelines, enthusiastically discussing various new health preservation methods, one moment saying that eating this can lead to longevity, and the other talking about doing that is good for the body. These two scenarios are all too common, but which lifestyle is more beneficial to the health of the elderly? As a professional who has been deeply involved in the field of elderly health for many years, I must talk to you today, some behaviors that seem to be good for the body are actually hidden dangers, and the elderly must be vigilant. The following 8 things are all health minefields for people over 65 years old.

Don't "stumble" with the joints

Friends who have traveled to Rome should have the impression that beside the steps of the ancient Roman Colosseum, the tour guide will always repeatedly tell tourists not to jump when they go down the steps. Why? This is closely related to the health of our joints in our body. When people get older, their bodies are like a machine that has been used for a long time, and all parts are slowly aging, especially the cartilage of the knee joint. When we are young, our knee cartilage is like a thick mille-feuille, which can withstand a lot of pressure; But at the age of 65, it is like being "thinned" by the years, it can carry ten layers of pressure, and now it may have three layers of endurance.

A previous study published in The Lancet showed that if the elderly squatted excessively, once the meniscus injury was caused, the recovery time was longer, which was 3.7 times the recovery cycle of young people. Another surprising set of data shows that the risk of hip replacement increases by 21% in older people who climb more than 3 floors of stairs a day. This is not a joke, so you usually have to pay special attention to some small details, such as when wearing socks, don't stand and wear them recklessly, but wear them comfortably sitting; When cleaning, don't always kneel on the ground and mop the floor, these inconspicuous changes can be more useful than buying more expensive trekking poles, and can really protect our joints.

Don't think of health supplements as a panacea

I don't know if you have noticed, but when you walk into the pharmacy now, there are a dazzling array of health products on the shelves. Looking at the ancient times, there were more than a dozen health prescriptions recorded in the Northern Song Dynasty's "Taiping Huimin and Pharmacy Formula", which is a world of difference compared to now.

The US FDA once conducted a spot check, and the results were shocking, and 62% of imported health products had the problem of false ingredient labeling. What's even more terrifying is that some so-called "all-natural" health care products may secretly add steroids or antihypertensive ingredients in them, if the elderly do not know and blindly eat them, the consequences will be unimaginable. Therefore, we must remember this principle: the nutrients that can be obtained through three meals a day and a normal diet should not rely on those bottles and cans of health products. Like selenium, eating 5 cashew nuts a day can meet the recommended intake of the human body for a day, which is healthy and affordable, not much better than health products?

Don't compare yourself to young people

In the "Yellow Emperor's Neijing" left by our ancestors, it is mentioned that "the law is in yin and yang", which means that our life and rest should conform to the laws of nature. This has also been confirmed by modern chronological medical research, with melatonin secretion in the elderly about 2 hours earlier than in younger people. This means that the body clock of the elderly is not the same as that of young people, and if they are still like young people, staying up late at night to catch up on dramas and swipe their mobile phones, it will be troublesome, as if they are creating a "jet lag reaction" for themselves every day.

A follow-up study conducted by Japan's National Center for Longevity Medical Research found that those who slept later than 11 p.m. had a 34% increased risk of cognitive dysfunction. If you stay up late for a long time, your brain will not get enough rest, and all kinds of health problems will come to your door. Here's a trick for you, you might as well set your phone to "sunset mode", so that the light of the screen can be automatically adjusted with the change of the sky outside, and at night, the brightness of the screen slowly softens, which can help the elderly fall asleep better, which is much more useful than lying on the bed and counting sheep.

Don't use your morning workout as a hit

Every morning, the Humble Administrator's Garden in Suzhou is always lively, a group of uncles and aunts practice in the morning, playing tai chi, sword dance, running, so lively. But they may not know that the time period of 4 to 6 o'clock in the morning is actually a high incidence of cardiovascular and cerebrovascular diseases. Within 2 hours of waking up, the blood viscosity in the body increases by 13% and blood pressure fluctuates by 20mmHg. Shanghai Ruijin Hospital has counted 81% of the cases of sudden death during winter morning exercises, of which the elderly over 65 years old account for 81%, which is too worrying.

So, the time of the morning workout can actually be adjusted, 9-11 am is very good. At this time, the concentration of pollutants in the atmosphere has dropped by 42%, the air is cleaner, and the ultraviolet rays in the sun also promote the synthesis of vitamin D, which helps the body better absorb calcium, which is good for the bone health of the elderly.

Don't let "congee side dishes" become a fixture in your diet

Huang Zhiyun, the owner of Yangzhou Geyuan, died at the age of 82, which was considered a long life in those days. One of his health secrets is called "Eclipse Five", which means that you should eat enough food of five different colors every day to ensure a balanced nutrition. Up to now, modern nutrition also recommends that the elderly should consume more than 12 types of food every day.

But some elderly people eat porridge with pickles for breakfast every day, thinking that it is light and nourishing. But if you eat like this for a long time, the problem is that the protein intake gap of clear porridge with pickles can reach 60% of the recommended amount. If there is a long-term lack of protein, the body's resistance will decrease, and various diseases will be easy to find at the door. In fact, there is a simple and easy-to-remember diet formula: "a bowl of colorful vegetables + a palm-sized amount of high-quality protein + a punch of staple food" for each meal. Like red cabbage mixed with walnuts, there are both vegetables and nuts; Steamed cod with multigrain rice, high-quality protein and staple food are available, nutritious and easy to chew, and the elderly are comfortable to eat.

Don't take the pain lightly

When I looked at the Dunhuang mural "Zhang Yichao's Traveling Map", I could see a hunchbacked old man in the picture, still working hard. In the past, everyone always thought that being able to endure pain was a sign of strength, but now this concept has really changed. Chronic pain is no small feat and activates the sympathetic nerves and increases the body's basal metabolic rate by 15%, which translates to the equivalent of the heart beating 3,000 times a day. If you endure pain for a long time, the burden on your heart will increase, and your body will become more and more unbearable.

If the pain in one part of the body persists for more than three days, don't drag it out and go to the hospital immediately. Now the concept of pain management has also been updated, treating pain is like putting out a fire, when there is just a small fire, you have to extinguish it quickly, otherwise it will be difficult to control when the fire is big.

Don't let your social circle get smaller and smaller

In the Southern Song Dynasty's "Wulin Old Things", it is recorded that at that time, the old people in Lin'an often gathered in Washe to listen to books, which was lively and lively, and their lives were enjoyable. In modern times, social interaction also plays an important role in the health of the elderly. Modern research has shown that socially active older adults are 40% less likely to develop Alzheimer's disease. Older adults who participate in group activities twice a week have 28% higher serotonin levels than those who stay at home all day. Serotonin is a great thing that can make people feel good and relieve anxiety.

Now that mobile phones are so popular, the elderly can also use mobile phones as a tool to expand their social networking, join the online group of the University for the Elderly, and communicate and learn with their peers and share their lives. However, you have to remember that swiping ten likes on the Internet is not as good as having a video call with an old friend and chatting in a real way, so that the relationship can become deeper and deeper.

Don't take your doctor's orders seriously

When the Ming Dynasty compiled the Puji Fang, the experience of more than 200 doctors was referenced, which shows how important the accumulation and inheritance of medical knowledge is. In modern times, doctor-patient collaboration is more important when seeing a doctor. However, the reality is that the survey found that the medication compliance rate of patients over 65 years old is less than 50%, which means that more than half of the elderly cannot take the medicine on time and in accordance with the doctor's instructions. This directly leads to a significant reduction in the effectiveness of the drug, and 30% of the effects are not effective.

In order to make a better recovery, it is recommended that the elderly establish a "medication log", and record the time and whether the body reacts every time they take medicine. When you go to the hospital for a follow-up visit, this diary may be more important than the examination report, which can help the doctor understand the condition more accurately and adjust the treatment plan.

[This content is a story-based medical and health science article, and any name, place name, or event that appears in the article except for the health science content is artistic processing, and it is not intended to offend or belittle any individual, group or organization. If there is any similarity, it is purely a coincidence, please read it rationally. 】