In addition to physical exercise, the daily health of the elderly is also diet, so how to do it?

The health of the elderly should first pay attention to balanced nutrition, and the comprehensive intake of a variety of nutrients should be required. Consume high-quality protein, such as milk, eggs, meat, and shrimp. These high-quality protein substances can make the elasticity of blood vessels better, and they can be ingested according to the calories needed by their bodies every day.

You can eat more apples, watermelon, carrots, oranges, bananas, watermelon.

The intake of these foods is also particularly important. A balanced intake of nutrients can make the peristalsis of the gastrointestinal tract better, and the intake of fiber can also prevent constipation. The elderly should keep the stool smooth, so as not to cause some cerebrovascular accidents during bowel movements.

When cooking food, pay attention to the color, flavor and flavor. The best way to maintain a healthy diet for the elderly is to focus on a variety of cooking methods and eat less fried or fried foods. Due to the decline in the metabolic ability of the elderly and the lack of water in the body, the elderly should pay attention to the intake of water intake.

This can also promote metabolism and help the body maintain health, so you need whole grains to drink together. The elderly can properly carry out outdoor exercise, need to take calcium tablets every day, and keep half an hour of outdoor sun exposure every day. You can also eat more foods high in calcium, such as sesame seeds, peanuts, shrimp skin, fungus, etc., which are used as calcium supplements.

Finally, the elderly should maintain an optimistic and happy mood, adjust their mentality in time, and young people should pay attention to the health of the elderly in time. Pay attention to maintenance and medical treatment, usually should go to the body health check-up, regularly monitor the changes in blood pressure, blood sugar and blood lipids, take medicine correctly according to the doctor's instructions, maintain good living habits, and live a regular life.

The daily calorie requirement can be carefully calculated based on BIM. In terms of cooking methods, it is best to focus on diversification, reasonable diet and appropriate exercise, so as to be able to better help the elderly in their later life and improve the quality of life in their later years.

In normal times, you should develop a good living habits and eating habits, eat more nutritious food, pay attention to scientific diet, do not smoke and drink, and then you should also eat more fresh vegetables and fruits, maintain a good attitude, do not stay up late, maintain sufficient sleep, diet should be light, and exercise appropriately.

We must ensure adequate sleep, strengthen exercise, pay attention to the reasonable combination of dietary structure, eat three meals a day regularly, pay attention to the supplement of nutrients, supplement calcium tablets, and eat more soy products, egg products, and dairy products.

1. Maintain balanced nutrition

Many people are willing to eat their favorite foods in terms of diet, and those who don't like to eat will choose not to eat, but in this state, there will be an imbalance in nutrition. In life, no matter what kind of food, we must try to eat some, and we must not eat too much of the food we love to eat. In the daily diet, we must pay attention to the balance of nutrition, and the variety of food should be richer, so that the nutrients taken in by the body will not be unbalanced.

2. Don't eat too vegetarian

Many elderly people think that eating a vegetarian diet is good for the body, after all, after getting older, the metabolism is not particularly good, if you consume too much high-calorie food, it will lead to obesity. And when you get fat during childbirth, it will cause a series of diseases. However, if you only eat vegetarian food and do not eat meat, then you will not be able to effectively consume nutrients, and your body will have problems.

Therefore, for the health of middle-aged and elderly people, you must not eat vegan and eat meat appropriately, because the protein in meat is very important to the body.

3. The diet must be less oil, less sugar, and less salt

The probability of middle-aged and elderly people suffering from height is very high, and this chronic disease will affect the health of the body, so in life, the diet of middle-aged and elderly people must be less oil, less sugar, and less salt. When cooking, if you put too much oil, it is easy to cause your body's blood lipids to rise, and if you love sweets, it will lead to an increase in blood sugar. Salt contains sodium, which has a great effect on high blood pressure.

Conclusion:

In addition to the above 3 points, the elderly in life, do not diet, because dieting will destroy our way of life, and then lead to abnormal body functioning, and after the organs have no way to get nutrition, the body will begin to age rapidly. Be sure to mix it in your daily diet reasonably, and then adjust your diet in a healthy way.

Reducing cholesterol intake and maintaining cardiovascular health An important dietary principle for older adults to stay energetic and energetic is to reduce the intake of cholesterol in the diet to prevent vascular aging. Too much cholesterol will accelerate arteriosclerosis in the elderly and increase the incidence of cardiovascular diseases. Therefore, under the premise of maintaining a normal weight, attention should be paid to the choice of food.

The specific measures are: strictly restricting the consumption of foods containing high cholesterol, such as various animal fats (except duck fat and fish oil), animal viscera foods, egg yolks, fish roe, squid, crab fish, butter, cream and chocolate and other sweets; Avoid excessive salt intake; Choose vegetable oils (except coconut oil) that are high in unsaturated fatty acids, which also contain vitamin E that promotes vascular health and anti-aging.

I think you need to be careful in terms of diet, don't eat too much, because it's not easy to digest, and don't eat too much greasy stuff.

There are many diseases that can occur in the process of aging. Especially for people who usually have bad habits, various diseases in middle and old age will reduce the quality of life in later life. Therefore, middle-aged and elderly people should maintain their health in a reasonable way, actively participate in sports, and improve their health through reasonable exercise.

Through reasonable exercise, you can not only maintain health, but also prevent the appearance of diseases and shorten life expectancy.

So, what reasonable exercise for middle-aged and elderly people is good for health? Walking after meals means that the body begins to age faster, and if effective measures can be taken to delay the aging of the body, it is usually possible to maintain a healthy state of health. It is recommended that middle-aged and elderly people take more walks on a regular basis, and walking after meals is helpful for good health.

If you can exercise properly after meals, improving gastrointestinal motility through walking can not only reduce the digestive burden of the gastrointestinal tract, but also increase the amount of exercise and prevent obesity. Therefore, people who want to improve their health should usually pay attention to walking after meals, walking after meals consumes energy and maintains a normal weight. People who usually lack exercise from doing radio gymnastics in the morning have decreased resistance and thick blood, so middle-aged and elderly people should ensure sufficient exercise to improve their health.

Middle-aged and elderly people usually do morning exercises to help their health.

You can do broadcast gymnastics to stay fit. Radio gymnastics is also a method of exercise, with low intensity, suitable for middle-aged and elderly people. During gymnastics, the stretching of limbs and the movement of joints are conducive to improving the flexibility of these bodies and relieving pain symptoms of joints and bones.

At the same time, it can improve local blood circulation, speed up blood circulation, and improve adverse physical symptoms. Therefore, in order to improve the health of middle-aged and elderly people, it is necessary to pay attention to body management. After waking up every morning, you can do radio gymnastics appropriately, and improve your health through the exercise of radio gymnastics.

Middle-aged and elderly people who are stepping in place should pay attention to physical management and maintain a good state through healthy exercise. If middle-aged and elderly people can properly stand still, it will help their health. Because walking in place is much less intense than running, the body's blood circulation speed is fast during walking, which can dilate blood vessels and lower blood pressure.

Do tai chi, square dance, and exercise through some sports facilities. You can also go to learn Wufowl Opera and learn Qigong. These exercises can make the body of middle-aged and elderly people stronger and less prone to illness.

You can also choose according to your own interests and physical conditions, and the exam is mainly aerobic exercise. In fact, you can also go for a walk, or jog, and swim, which can make the physical fitness of the elderly very good.

According to your physical fitness and state, choose the stretching exercise, tiptoe exercise, and leg throwing exercise that suits you, and achieve all-round exercise for the knee, ankle, hip and other joints, and the blood vessels are soothed.

You can go for a walk, kick shuttlecock, jog, climb mountains, and ride a bicycle every day, which can play a very good role in health preservation, and especially for some middle-aged and elderly people.

Jogging, playing basketball, tai chi, square dancing, backward walking, tai chi soft ball, cycling, these sports are suitable for middle-aged and elderly people to do, and they are also very healthy, and will not cause much harm to the body.

You can do tai chi, climb a bicycle, swim, climb a mountain, and square dance, these exercises are not very large, and these exercises can also improve the problem of knee pain in the elderly.

Yoga, jogging, swimming, tai chi, square dancing, these are not very intense, but they are very suitable for the elderly.

1.Walk, 2Qigong. Physiotherapy, 3Chess. Calisthenics, 4Jogging, 5Square Dance, 6Tai Chi, 7Health Care, 8Ball games.

Sitting can relieve fatigue and make people comfortable, but doing it for too long can also cause muscle decline and atrophy. Therefore, the elderly should participate in more outdoor activities suitable for themselves and strengthen muscle exercises to enhance their physical fitness.

How to exercise for the elderly

Move happily, and your bones will never grow old. Life depends on exercise. The elderly should choose one or two exercises that are suitable for themselves, which can arouse the charm of the human body, alleviate aging, and help enhance resistance and immunity.

Middle-aged and elderly people in their fifties and sixties can choose sports with a slightly larger amount of exercise, such as doing sports, playing basketball, dancing, tai chi, etc., and the amount of exercise is appropriate to sweat slightly; Seventy or eighty-year-old elderly people should moderately reduce the amount of exercise, the best exercise is to take a walk, you can go out for a walk for half an hour at three or four o'clock in the afternoon, the amount of exercise to feel relaxed and happy. When the temperature is not very good, it is also a very good exercise to shake your arms, bow your head, and bend your knees at home.

How to maintain health for the elderly, social communication

Actively communicate, emotions never get old. For the elderly, they don't have to lock themselves in their homes all day long, but they should step out of the house more, participate in more social practice activities, and communicate more with people other than their relatives, such as actively chatting with others when going for a walk in residential areas and ecological parks, so that the human brain can actively operate, and the mood will be better, and depression can be avoided. The study found that the application of social development in the family and more communication between relatives and friends can reduce the probability of illness and help prolong life.

You can also shape your own preferences, such as calligraphy art, photography, vacations, etc., and find joy in life from them.

Calcium deficiency diet combination: soy products + fish fingerlings.

Boiled fish with soy products is not only delicious, but also prevents osteoporosis, rickets and other calcium deficiency conditions. Since soy products contain a lot of calcium, if you only eat tofu, the body's digestion of calcium will be very low, but eating it with fish containing vitamin D can greatly increase the digestion, absorption and utilization of calcium.

Heart disease prevention diet pairing: iphone + tea.

Authoritative experts believe that iPhone, shallots, and tea can reduce the prevalence of heart disease. Because this food is rich in a lot of flavonoids, polysaccharides, pure natural organic chemicals, food antioxidants. Men who consistently drank more than 4 cups of tea a day had a 45 percent reduction in risk factors for heart disease, and those who ate more than one apple halved the risk of heart disease.

Stroke prevention diet pairing: broccoli + carrots.

Eating a certain amount of broccoli and carrots every day can dramatically reduce the risk of stroke. This is mainly due to carotene, which can be converted into vitamin D, which prevents the accumulation of blood lipids in the inner wall of the capillaries, maintains the patency of the cardiovascular and cerebrovascular vessels, and thus prevents stroke.

You can run in your life, you can do some stretching exercises, you can run, you can swim, you can walk half an hour after eating. Skipping rope is also an option.

The real health exercise should be to go to the morning exercise every day, you can take a walk, swim, or play table tennis, drink tea, so that the body will slowly get old.

You can do running exercises, sit-ups, push-ups, yoga and skipping rope. Because these exercises can strengthen the resistance of middle-aged and elderly people.

Don't eat raw and cold food, don't eat foods that are too high in sugar, and don't eat foods that are too greasy, these are all things that the elderly must pay attention to.

What kind of exercises can the elderly do if they want to exercise and maintain their health? This set of exercises is also very suitable, and it is a full-body exercise, which can also be done in the living room and on the veranda, and it is not difficult to learn, but it takes a long time, about it.

Fifty or sixty minutes. This set of exercises is really good for the body, and it is relatively free to do and very casual, but it is not easy to stick to it for too long. Bodily functions also gradually decline, and metabolism begins to slow down.

Older people are susceptible to health problems. Common health problems in the elderly are: high blood pressure, hyperlipidemia, high blood sugar, obesity, insomnia, etc.

Exercising consistently can alleviate or prevent these health problems.

People who exercise for a long time walk easily, strong muscles, slower than people who don't dance, dancing helps digestion, eat fragrantly, sleep, the body is great, don't believe you try to jump, don't look at the results, look at the curative effect, who dances who knows, this is my experience of dancing for two years, the elderly are suitable for walking, dancing the rhythm of the square dance is relatively slow, then it is beneficial and fitness, you can also seek happiness, can walk, try to climb the mountain, walking trails are very good sports.

You can dance slow motion dance with everyone in the square, listen to beautiful songs, the mood is very happy, and you can exercise your body, and you can be happy to relieve boredom, you can take a walk in the park or other places with a good environment, you can not only exercise, but also have such a good physical condition after a few years. However, as a doctor, Dr. Zhang still reminds everyone that in the year of the elderly, you should still pay attention to these exercises before doing them. Dr. Zhang summarized the following aspects.

There are a lot of sports and exercises. First of all, according to your actual situation, choose an exercise that suits your favorite, is good at, and the exercise intensity is not very large, and it is relatively soothing. For example, tai chi, gymnastics, gateball, hiking, cycling, etc., so remember not to fall during the exercise, sometimes a fall can easily lead to femoral neck fracture or femoral intertrochanteric fracture or other fractures.

Therefore, in the process of exercising, you must pay attention to do a good warm-up exercise, and do not engage in too strenuous exercise.