People who are over 60 have six fears, and if they are well protected, they are not afraid

People are always like this. The older they get, the more afraid they become. Although I'm too worried, it's not good for my physical and mental health, there are six things I have to be afraid of and guard against after the age of 60! As long as we guard against these "six fears", prolonging life and happiness is not a problem at all.

The first fear: the most fear of falling in bed

For young people, falling over is generally not an issue. However, if an elderly person falls, it is a major event, and it is likely that he will be bedridden or even die unfortunately. Therefore, there is a general consensus from doctors to the general public that the elderly cannot withstand a fall.

According to data, among the elderly over 60 years old in China, 25 million people are injured due to falls every year. Once an elderly person falls down and stays in bed for a long time, it not only accelerates physical decline, but also triggers anxiety and depression, seriously affecting the physical and mental health and quality of life of the elderly.

How to prevent:

1. Pay attention to calcium supplementation to prevent osteoporosis. For example, drink more milk, eat more calcium rich foods such as shrimp skin, and develop a good habit of basking in the sun.

2. Activity should be slow. Neither getting up from bed nor walking outside should you be in a hurry to prevent accidents.

3. Increase physical exercise. Move your hips more and maintain balance by practicing standing on one leg.

4. Renovation of the living room. The furnishings of the bedroom should be convenient for the elderly to walk, the ground should be skid resistant, the passageway should be free of debris, and the bathroom and restroom should be equipped with handrails;

Second fear: the most fear of cognitive impairment

Most patients with senile cognitive impairment (commonly known as senile dementia) are over 60 years old. After 65 years old, the incidence rate will double every five years old increase in age.

Some people say this is an "unaffordable disease.". Because during the entire illness process, in addition to being unable to take care of themselves, there may also be various accidents, which have brought a heavy economic and spiritual burden to individuals and families.

How to prevent:

1. Five foods that can reduce the risk of cognitive impairment: beans, almonds, fish, spinach, and coffee.

2. Listen to music, read books, read newspapers, learn new hobbies, new languages, and activate brain cells as much as possible.

3. Exercise more, such as walking, practicing tai chi, doing health exercises, or practicing qigong, to promote the production of neurogrowth factors and prevent brain degeneration.

The third fear: insomnia and early awakening

According to traditional health science, "dietary supplements are not as good as dietary supplements, and dietary supplements are not as good as sleep supplements." The simplest and effective way to maintain health is to sleep. Adequate sleep does have many benefits for the body, allowing the brain to recuperate, allowing the liver to self repair, and making the immune system more robust.

However, in the elderly population, the prevalence of insomnia is as high as 50%, which is due to a decrease in the secretion of pineal hormones that control sleep, a decrease in the ability of the elderly to regulate sleep, prolonged sleep time, and reduced deep sleep time, leading to a high incidence of insomnia.

How to prevent:

1. Elderly people should go to bed before 12:00 every night, and sleeping for 7 hours or even 5.5 hours at night is enough.

2. Elderly people with poor sleep quality in the evening are advised to form a lunch break habit, which should not exceed one hour.

3. If you experience short-term insomnia, it is recommended to take some measures to improve it. For example, perform deep and long abdominal breathing; You can also listen to soft, monotonous music before going to bed; Develop the habit of washing your feet with warm water (40 ℃ - 50 ℃) and massaging the soles and toes before going to bed every day.

4. If insomnia lasts more than 6 months and belongs to long-term or chronic insomnia, relevant experts should be consulted.

Fourth fear: the most fear of malnutrition

Research shows that as people age, their basic metabolic and physical activity levels decrease, and energy intake should be reduced, but the demand for many nutrients increases instead. Reasonable dietary regulation can meet the needs of the elderly for multiple nutrients, delay aging, prevent chronic diseases, and achieve the goal of healthy and long life.

However, in old age, people are particularly prone to malnutrition due to loose teeth, difficulty in chewing, atrophy of internal organs, decreased secretion of gastric juice, and decreased digestion and absorption capacity of the gastrointestinal tract.

How to prevent:

1. Remember the eight nutrients that the elderly should most supplement: protein, calcium, iron, zinc, vitamin D, vitamin A, vitamin B1, and omega 3 fatty acids.

2. It is recommended that the elderly eat 400-500 grams of vegetables and 200-400 grams of fruit per day, ensuring that there are 1-2 types of vegetables per meal, and 2-3 types of fruit per day, and paying attention to the matching of types and colors.

3. It is recommended to have 1-2 bottles of milk and 1-2 eggs per day, and ensure pork, beef, fish, shrimp, and chicken every week.

Fifth fear: the most fear of loneliness

Elderly people often feel lonely after retirement, either because they do not have to work and are away from social life, or because their children have become independent families and become empty nest families, or because they gradually become estranged from their relatives and friends due to mobility difficulties.

The danger of loneliness in old age is great. According to expert research, lonely people have a higher probability of getting sick and are prone to feelings of sadness or depression, which can lead to severe depression and even suicidal thoughts over time.

How to prevent:

1. Elderly people need to break their loneliness, and only by integrating more into society can they stay away from the loneliness of their children outside. Frequently walking out the door, chatting with old friends, walking, and strolling in the park have the effect of strengthening the brain and heart, and are easy to prolong life.

2. Actively go to society and make friends. Not only should old friends keep in touch, but also make new friends to enrich life.

Sixth fear: The most fear is that life is monotonous and uninteresting

Entering old age, many elderly people's lives have become very monotonous and increasingly lonely. Within a few years, they appear lethargic and lack vitality. It's a pity.

This type of elderly people often believe that when they are old, they are really old. Many things are not suitable for doing, some things cannot be done, and then there is nothing to do. Basically staying at home, eating and sleeping, waiting for time to pass and get older

How to prevent:

1. Cultivate interests and hobbies. After entering the ranks of the elderly, if you have hobbies, you will have a new world of life, life will not be boring, but also more exciting.

2. Increase the sense of life rituals. It's about paying attention to the taste of life, even if one has to eat well, and dress prettily when shopping... This ordinary life will also be sunny and full of sentiment.

3. Travel once a year. You can make a travel plan for yourself, travel abroad once a year, or at home or abroad, to see good mountains and waters, and cultivate your mood.