Popular science articles on elderly health

For the vast majority of elderly people over 60 years old, if they want to maintain long-term health, the core is never to take the most expensive supplements and do the most vigorous exercise, but to first do a solid job in "daily basic health management" - this conclusion was reached after I did 12 years of elderly health follow-up in the community and followed up on the health data of more than 2,000 elderly people.

Don’t believe it. I just followed up with the 72-year-old Aunt Zhang last month. She saved more than 30,000 yuan in pension in the past two years and moved home to a negative ion mattress that is said to be able to "dissolve blood clots and lower the three highs." However, last month she felt dizzy and couldn't stand and was sent to the emergency room. Her blood pressure soared to 180. After asking, I found out that she thought she didn't need to take antihypertensive medicine when sleeping on a mattress. She also likes to add two spoons of salt when cooking. She feels that she has nothing to worry about with the mattress. I have seen too many similar examples. Many elderly people would rather spend tens of thousands of yuan on various health products and physical therapy devices that are said to "cure all diseases", but they cannot even do the most basic things such as taking antihypertensive medicine on time every day and cooking with less salt. They are completely picking up the sesame seeds and losing the watermelon.

In addition to mistaking folk remedies and taking supplements, the most controversial issue is whether the elderly should move or remain still. The consensus in the sports medicine community is that as long as there are no clear exercise contraindications, a total of 150 minutes of moderate-intensity exercise per week (roughly the level at which you can speak normally but cannot sing during exercise) can effectively reduce the risk of cardiovascular and cerebrovascular diseases and osteoporosis. ； However, the health-preserving school of traditional Chinese medicine also has its own reasons. It is said that "a thousand-year-old king and an eighty-thousand-year-old turtle" mean that the elderly have weak Qi and blood, and moving too much will easily consume Qi and harm the body. It is recommended to focus on soothing activities. Both views are actually correct. I met a 68-year-old Uncle Wang before. He originally had knee arthritis. He was told that walking 8,000 steps a day can strengthen his knees. As a result, he was in so much pain after walking for half a month that he could not go downstairs. Later, the rehabilitation doctor gave him a plan of walking slowly for 20 minutes and squatting against the wall for 10 minutes every day. Now his knees are much more comfortable. ； I also met 81-year-old Grandma Li, who never liked to move her whole life. She was out of breath when going up two floors in the first two years. Later, she practiced with the community Tai Chi team for half a year. Now she can go to the vegetable market and carry ten kilograms of vegetables back without any trouble. To put it bluntly, there is no need to worry about whether to move or to be still. As long as you are not tired for a long time after exercising, nor are you in pain so much that you can't sleep, the amount is suitable for you, and you don't have to do it just to make up for the number of steps on WeChat.

Food is also controversial, especially as vegetarianism and health-preserving practices have become popular in recent years. Many elderly people are eager to eat plain porridge with vegetables for fear of clogging their blood vessels if they eat too much oil. Previous epidemiological studies have shown that the risk of vitamin B12, iron, and calcium deficiency in elderly people who have been strictly vegetarian for a long time is three times higher than that of omnivorous elderly people. The 68-year-old Uncle Liu who I have contacted has been a vegetarian for three years. Last year, his physical examination showed that he was moderately anemic and had low albumin, which made him feel dizzy when he walked. Later, the nutritionist asked him to add an egg and a glass of milk every day, and eat lean pork or fish twice a week. After three months, his index was restored. But there is also research data showing that a light diet that controls total calories has a 40% lower risk of cardiovascular and cerebrovascular diseases than an elderly person who eats too much fish and meat. In fact, there is no need to go to extremes. Braised pork is definitely not enough, and there is no need to be vegetarian. Less salt, less oil, and a combination of meat and vegetables will work better than any extreme recipe.

Let’s talk about a small thing that many people don’t take seriously, that is oral health. Eight out of ten elderly people I have interacted with believe that "it is normal to lose teeth as you get older," and they don't even bother to replace two or three missing ones. In fact, if you have difficulty chewing after missing teeth, your digestive function will be affected in the long run, and nutrient absorption will not be able to keep up. Not to mention that repeated periodontitis will increase the risk of endocarditis, which is really not a trivial matter. There is also the issue of medication. Many elderly people have heard that aspirin can prevent blood clots, so they take it every day regardless of whether they have relevant indications. Last year, I met a 70-year-old man who took aspirin for half a year and was sent to the emergency room for stomach bleeding. I really want to remind everyone that you should consult a doctor before taking any prescription medicine. Don't follow the trend and take it randomly.

I have been following up for so many years, and my deepest feeling is that there is really no universal formula for elderly health. I saw a 92-year-old man drink two taels of white wine every day and he was in great health ； I have also seen my 60-year-old brother eat strictly according to healthy recipes every day. As a result, he was anxious every day and couldn't sleep well, and was diagnosed with high blood pressure. To put it bluntly, our bodies are more durable than you think, but they also can’t withstand fooling around. Don’t compare your health regimen with others, pay more attention to your own body’s signals, don’t push yourself when you feel uncomfortable, have regular physical examinations every year, and do small things like eating, sleeping, and taking medicines solidly, as these are more effective than expensive supplements.