Elderly health education content

The core content of health education for the elderly is essentially to break away from the misunderstanding of the "one-size-fits-all health template" and focus on the three core directions of daily practical operations, avoidance of high-risk events, and adaptation to individual health needs, covering five high-frequency rigid needs scenarios such as diet, exercise, chronic disease management, mental state adjustment, and fall prevention. All content is based on the premise that "it does not increase the burden on the elderly and can truly reduce health risks."

When I was attending a free community health clinic last week, I met 62-year-old Aunt Zhang, who was holding half a crumpled handwritten health note. She said that she had seen a short video saying "mung bean soup can cure high blood pressure" the day before. She stopped her antihypertensive medication that day and came here the next day because she was so dizzy that she couldn't stand. In fact, we encounter this situation almost every week where “health tips” posted online are regarded as the standard answer.

Take for example the diet that everyone is most concerned about. There are currently two opinions on the Internet that are quarreling fiercely: One group says that the diet of the elderly must be extremely light. It is best to boil vegetables every meal, with little to no oil and salt.； The other group says that the elderly have slow metabolism and lack of nutrients, so they can eat whatever they want without any dietary restrictions. We have tracked the health data of more than 300 households over the age of 80 in the community. In fact, both of these statements are too extreme: the elderly who do not have serious kidney function abnormalities or gout problems are guaranteed to have one egg, 2 taels of lean pork or fish and shrimp, and 300ml of pure milk every day. Compared with the elderly who eat white porridge with pickles every day, their immunity is on average more than 30% higher, and the proportion of flu last winter was nearly half lower. In the past, the 78-year-old Uncle Li in the community was afraid of high blood lipids and did not even dare to touch eggs and milk. He fell and fractured and was hospitalized. The bone density T value was only -2.8, indicating severe osteoporosis. Later, he adjusted his diet, added eggs and milk every day, and supplemented calcium and vitamin D. After 3 months of review, the bone density increased by 0.2. Now he does not need to use crutches when walking downstairs.

There are many misunderstandings about eating, and there are no shortage of controversies in the area of ​​exercise. Some people say that elderly people must move. Walking 10,000 steps a day is considered healthy. ； Some people also say that the elderly have brittle bones and should rest at home and move less to prevent accidents. In fact, how can it be so absolute? For elderly people with knee degenerative diseases, taking 10,000 steps will only wear down the meniscus. It is not as effective as practicing Tai Chi for 20 minutes a day and doing 3 sets of silent squats against the wall. Two months ago, there was a 68-year-old Uncle Wang who walked 15,000 steps around his neighborhood every day in order to top the list of steps in his circle of friends. In the end, his meniscus was so painful that he could not go downstairs. He had to lie down for half a month, which in turn delayed his daily exercise.

When it comes to chronic diseases, the biggest concern for many elderly people is whether they can take health care products. Some people say that all health products are IQ taxes and cannot be touched. ； Some people think that health products are "panacea" and can replace prescription drugs. Our advice has always been: nutrient supplements such as calcium, vitamin D, and Omega-3 with the official blue hat label. If the daily intake is indeed insufficient, it is okay to take some in moderation, but it must not replace prescription drugs for lowering blood pressure, lowering blood sugar, and lowering lipids. Last year, a 72-year-old man heard a health lecture saying that Panax notoginseng powder could lower blood pressure. He secretly stopped his antihypertensive medication and took Panax notoginseng powder for three months. Finally, he suffered a cerebral infarction and was sent to the emergency room. Fortunately, the medicine was delivered in time, so there were no serious sequelae.

Many people miss the psychological aspect when doing health education. In fact, emotions have a much greater impact on the health of the elderly than everyone thinks. There used to be a 65-year-old Aunt Liu, whose children were working in other places. She was alone at home, and she would read online health science popularization. When she read the content about "these foods cause cancer" and "these symptoms are terminal illnesses," she applied it to herself. She was so anxious that she couldn't sleep every day. Her blood pressure fluctuated, and she couldn't stabilize it even after taking several antihypertensive drugs. Later, our community organized handicraft classes and a choir, which held activities every Tuesday and Thursday afternoon. Aunt Liu signed up and met several friends of the same age. Now she is happy every day. The last time she came for a review, her blood pressure was stable within the normal range, and she said she had not suffered from insomnia for a long time.

There is another point that I have to mention again and again every time I preach, which is to prevent falls and don’t think that a fall is a small matter. The bone density of the elderly is inherently low, and many have osteoporosis. They can easily fracture if they fall. Once bedridden, complications such as septic pneumonia and venous thrombosis of the lower limbs can easily occur, which can even be life-threatening in severe cases. If the carpet at home is slippery, remove it immediately, install handrails in the bathroom, put a night light beside the bed at night, and don't be anxious when you get up at night. Sit down for 30 seconds before standing up. If you do these small things, you can reduce the risk of falling by more than 80%.

In fact, in the final analysis, there is never a unified standard answer to elderly health. Others use good methods, but they may not apply to you. If you are not sure what you can and cannot do, ask your family doctor in your community. Don’t believe those rumors that “one trick can cure all diseases.” Eat well, sleep well, and feel comfortable, which is more effective than any expensive health care products.