中老年日常养生

作者: 人可工作室 分类: 保健调理,更新… 发布时间: 2023-11-09 09:55

【原创】郑博隆医生

2022-08-28 02:22·西安市红会医院骨外科副主任医师

60岁开始养生也不晚,若能坚持这6个习惯,长寿或离你更进一步

1、喜欢唱歌

有研究发现,经常唱歌的人心肺功能比普通人要强很多。尤其是一些职业的高手,心肺功能经常得到锻炼,所以功能也更强大。对于普通人来说,可能缺少一展歌喉的机会,但也可以选择去公园进行一些气息的训练,锻炼自己的肺活量。

2、每天几粒坚果

坚果中含有丰富的不饱和脂肪酸和氨基酸,是神经细胞重要的组成部分,有利于大脑的发育。而对于排便困难的老年人来说,坚果中的油脂和膳食纤维素可以促进肠胃的消化,滋润肠道,缓解便秘的症状。

3、少吃甜食

吃太多的甜食,会加重体内各器脏的代谢负担,多余的糖分不能被人体吸收利用,会转化成脂肪。不光会引起肥胖,还会增加高血压,高血脂,心脑血管疾病等。另外,过量的糖分还会破坏胶原蛋白,增加皮肤的老化速度,使皮肤变得松弛下垂,皱纹增多。

日常多吃三黑,少吃三白;低盐、少油、控糖。

4、提高睡眠质量

好的睡眠质量,可以有效降低猝死的发生风险。但很多中老年人,随着年龄的增长,睡眠质量变差,容易感到疲惫,没有精神。平时可以增加一些户外运动,增加活动量,保持规律作息,都可以帮助提升睡眠质量。

5、情绪稳定

放宽心态非常重要,要永远保持住对生活充满期待与积极的态度!人常言:”笑一笑,十年少”。况且人不过于天地之一蜉蝣,沧海之一粟,却能与大自然共取,赏明月抚清风,实在是该满足的了。不要太过于在乎周围的眼光,不斤斤计较,不过分操心与自身无关的事情,要懂得做自己生活的主角。

6、避免久坐

经常久坐,容易引起腿部血液流通不畅,尤其是一些喜欢久坐看电视的中老年人,时间久了对腰椎和膝盖都会有损伤。另外,长时间盯着电视看,久坐不动也会导致血液流速变慢,不利于心血管的健康。一般建议,久坐1个小时就要起来活动一下。

影响身心健康及生命的因素

人过半百,大道至简。
告别复杂,简单就行。
爱我所行,行我所爱。
健康快乐,平安幸福。

身体保养123

1️⃣ 健康饮食:吃饭饭要均衡嘛,多吃蔬菜水果和谷物,少吃油腻零食,让身体健康卡不住!2️⃣ 运动起来:运动不仅可以消耗体内多余的脂肪,还能增强心肺功能,提高免疫力哦!找到适合自己的运动方式,每天坚持起来,超有助于养生的!3️⃣ 深度睡眠:深度睡眠才能让身体彻底放松,保持精神焕发!每天保持7-8小时的睡眠时间,让大脑和身体得到充分休整,才能迎接新的挑战哦~💤

心灵调理123

1️⃣ 放松自我:无论是读书、听音乐、绘画、瑜伽还是冥想,找到适合自己的方式,让心灵得到放松和安宁。一个轻松的心情,能给你带来无尽的能量!2️⃣ 保持社交:和亲朋好友多沟通,多分享生活中的喜怒哀乐,能减轻压力,增进感情,让心情更加愉快。一起嗨皮,心灵也会更健康嘞!3️⃣ 培养爱好:找一个自己喜欢的爱好,例如写作、摄影、烘焙等等,给自己一个表达的渠道,充实你的生活。这样,即使工作再忙,也能保持心灵的平衡和前进的动力!

身心健康在日常

【睡眠】

有研究表明,每晚缺失3小时以上睡眠,会使免疫力下降50%,睡眠中,能加快各组织器官的自我修复,对入侵的抗原物质通过免疫反应将其清除。白天活动好比放电,夜间睡眠就好比充电,不过充过放,才能均衡身体活性。所以,在临床治疗中,医生常会给那些无法忍受病痛的患者服用镇静剂,就是通过睡眠来缓解病情。

【走路】

一项数据显示:中国是全球每天平均走路最多的国家!但是大家要知道,“会走路”才是保持健康的关键哦!锻炼双腿是预防体力衰退的有效方法之一,体力好,自然少生病,可助力中老年人健康长寿。长时间或长距离的走路还可以降低心血管疾病风险,另外,中老年人可常备益安宁丸在身边,它有助于保护心脏,预防心血管疾病。

〖乐观的心态〗

乐观情绪可以增强人的免疫力,使身心达到最佳状态,一个人从幼年到老年,其生理功能从盛到衰,这是一种自然过程。

真正的衰老是心理上的衰老,而只要有乐观的、积极向上的生活态度,就可以预防心理衰老。

同时,在逐渐步入老年的时候,老年人不得不面对自身角色的转变,大多从社会的主要生产者,变成被动消费者,甚至随时都离不开别人的照顾。

在面对这种转变时,有的老年人会表现出焦虑、抱怨、反感,而这样的情绪往往会成为脑血管病发作的诱因。

因此,老人与子女、晚辈、同事、邻居等要和睦相处,遇事不计较、不固执、不生气、能容忍。

〖饮食有规律〗

俗话说:皇帝的早餐,大臣的中餐,叫花子的晚餐。

按照很多健康专家的倡导应该是:早餐吃饱、午饭吃好、晚饭吃少,但现实中很多白领、上班一族却恰恰是早饭不吃,午饭凑合,晚饭撑个饱。

长期不吃早餐容易得胆囊炎,午饭不按时吃容易得胃病,不挑食,不抽烟,不喝酒。每餐一定多吃蔬菜。

【经典中医术】

[麻]气能过来,而血过不来。
[木]麻的厉害了就木,血和气都过不来。
[酸]经络是通的,但是气血不足。
[痛]“痛则不通,通则不痛”。因为有血瘀血管或肠道不通,就容易产生“脑梗、心梗、肺梗、肠梗”等各脏器梗塞症状。

 

气血温通仪+舒络仪”最佳组合解决“三通”(经络通、血管通、肠道通)问题,解决三通,一身轻松。

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