Autumn elderly health methods 1, appropriate reduction of staple foods, coarse and fine combination
Thrifty elderly people are used to more meals and less food lifestyle, but for weight control, should be appropriate to reduce the staple foods, more vegetables and beans and products, and an appropriate increase in the lean animal meat and fish, will make nutrition more balanced. The choice of staple food also don't think to eat white rice and white buns, and mixed grains and potatoes for a change.
2, an appropriate increase in high-quality protein
To make up for the elderly? negative nitrogen balance? Loss of protein. Sources of high-quality protein are dairy, soy products, lean animal meat, eggs, etc., these foods have often eaten, drink milk stomach difficult to change to drink yogurt, not only beneficial to intestinal health, but also to supplement the rich calcium.
3, a small handful of nuts every day
Nuts are really a good thing, is an important source of essential fatty acids and vitamin E, but also rich in B vitamins, iron, calcium, magnesium, zinc, manganese, and other essential minerals, on the prevention of a variety of chronic diseases is very helpful, but do not eat too much, fat content is high and not good digestion.
4, eat enough vegetables, fruits limited
Vegetables and fruits provide dietary fiber, a variety of vitamins and minerals, as well as antioxidant components beneficial to health, can slow down the human body aging, so every day to ensure that you eat to 1 pounds of vegetables, mushrooms and leafy greens must be eaten. Fruit due to sugar is too high, it is recommended that 200g per day is enough, equivalent to a medium-sized apple.
5, eat less fried vegetables, eat more mixed vegetables
Stewed vegetables and steamed vegetables and other light and less salt dishes. Stir-fry cooking will not only increase the intake of grease and salt, is not conducive to blood pressure and weight control, and cooking oil cooking at high temperatures produced by lipid oxidation is easy to block blood vessels, increasing the risk of various chronic diseases, the elderly on the limbs of the age spots is the result of lipid oxidation.
Autumn elderly health movement 1, to a natural journey. More to the river and lake, mountains, forests, canyons and other places to do deep breathing. This can be more to pick and absorb the natural yin gas, in order to collect yin nourishing work.
2, room temperature bath. Normally bath, whether tub or shower, the water temperature does not have to be high, sauna room temperature should not be too high. Hot springs have the effect of moisturizing the body, but should not be long-term frequent immersion in hot springs.
3, more yoga, Pilates, tai chi and other slow movement. Swimming is also recommended for good sports, because the calories consumed in the water are significantly higher than the land, cooling effect will be better.
Autumn elderly health considerations 1, regulate the diet, nourish the lungs and promote the birth of fluids
Because of the weakness of the five viscera, the stomach and intestines are weak, if the diet of cold and uncontrolled, hunger and satiety is not normal, is bound to hurt the stomach and commit a disease. Therefore, in the fall, the elderly should eat fewer meals, eat more cooked soft appetizing easy to digest things.
2, more water to drive away the autumn dry
Autumn weather is dry, the main evil for the dry evil, people's fluids are easily damaged, so the most important thing in the fall when the number of adequate hydration, the elderly is the same. Autumn focus on nourishing the lungs, and white into the lungs, therefore, this period of time it is appropriate to often eat lotus root, lily, white radish, yam, silver fungus, white fruit, pears, lotus seeds, water chestnuts, etc., clear complementary soft moist ? White fruits and vegetables?
3, improve cold tolerance, cold
The temperature difference in the fall is large, wind and cold are very easy to hurt, coupled with the resistance of the elderly and the ability to adapt to reduce, especially vulnerable to cold, pneumonia, heart disease, and even heart failure and life-threatening. Therefore, we should pay attention to the cold and warmth, and if possible, we can insist on using cold water to wash our face, wipe our nose, and even take a cold shower to improve our ability to withstand the cold and prevent colds.
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