Time flies, a person to middle age, both men and women will have obvious physical decline, such as physical strength, backache, limbs flexibility, loss of appetite, and so on. And these phenomena, also is to imply everyone: to health in the first place, especially in the elderly health, to pay attention to the two “golden health period”, perhaps you can enter the threshold of longevity.
The first “golden regimen” : Getting up in the morning
When it comes to morning health, almost many people know that they should drink a glass of water after getting up in the morning, but on this point, most people still follow their own habits, such as drinking honey water, yogurt, light salt water, brown sugar water and so on.
The right choice, however, is to drink water below 65 degrees Celsius. Drink a glass of water slowly and slowly, avoiding stomach cramps and windpipe contractions. In addition, you can choose a light tea, which is calorie-free and contains beneficial ingredients that will help.
In addition, the middle-aged and elderly people must pay attention to develop a good habit of eating breakfast. The best way to have breakfast should include eggs, dairy products, a small amount of meat, fresh vegetables and fruits, and a small handful of nuts if possible. One hour after breakfast, pay attention to the big difference in temperature between morning and night, add clothes to go outdoors for a walk in time, which helps to evacuate the unhappy mood.
At the same time, the need for vigilance is the morning defecation, the older people with strong targeted cardiovascular and cerebrovascular diseases, when defecation is difficult, if too much force, will make blood pressure rise suddenly, insufficient brain blood supply, resulting in hypoxia is also easy to increase the risk of stroke.
The second “golden regimen” : Three hours before bed
Within three hours of going to bed, everyone is probably doing their own thing, ranging from strenuous exercise to dinner.
But if you’re already in the middle aged, don’t overindulge. It’s true that strenuous exercise can make you tired and may help you fall asleep more quickly, but falling asleep before your respiratory system is adjusted is more likely to increase your chances of waking up at night. Especially not suitable for 2~3 o ‘clock in the morning wake up the elderly, do not exercise too much, according to the latest version of the “Dietary guidelines for Chinese residents” standards.
In other words, middle-aged and elderly people with chronic diseases have their heart rate controlled within the range of (170-age) ~ (180-age) beats per minute during exercise. For people aged 60, effective exercise is between 110 and 120 beats per minute.
Under the condition that the dinner does not affect the sleep, it is recommended that the elderly eat it 3 hours before going to bed. People who do not meet the standards should change it in time.
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