To take good care of the elderly, insist on labor and physical exercise, overcome all kinds of bad habits that are not good for health, and be optimistic, you can prolong your life and make more contributions to society. 1, nutrition and diet Nutrient intake, to maintain a healthy level, the first thing is to maintain a balanced diet. Older people have lower metabolic activities and lower intake of nutrients than young adults. If the intake is too little, it is easy to occur malnutrition edema, foot disease, scurvy, weakened resistance, etc.. If you eat too much, it is easy to cause fat accumulation, cardiovascular disease, obesity, etc.. Obesity is not good for the elderly. Recent medical research shows that moderate energy intake has a great relationship with the prevention of cardiovascular diseases, tumors and prolonged life. (1) The metabolic process in the body of the elderly is mainly catabolic, consuming more protein, so it needs abundant protein to supplement. However, protein intake should not be too much, otherwise it will increase the burden of liver and kidney, increase the synthesis of cholesterol in the body, which is harmful to cardiovascular. Foods that are rich in protein and suitable for the elderly include beans and fish. Foods containing more cholesterol, such as egg yolk, liver, kidney, heart, brain and other animal offal, are not suitable for the elderly, especially those who are fat and suffer from cardiovascular diseases. (2) Excessive fat intake is not suitable for the elderly, because the elderly have poor digestion of fat, absorption is slower, and it is easy to cause fat accumulation in the body after absorption. In order to maintain the nutritional balance in the body, the elderly should try to eat fats containing unsaturated fatty acids, such as vegetable oil, soybean oil, peanut oil and other vegetable oils, of which vegetable oil is the best. Animal fats, milk, cream, etc., unsaturated fatty acid content is low, easy to promote the rise of cholesterol in the blood plasma, not beneficial to health. (3) The elderly people’s ability to absorb minerals is weakened, which often causes iron and calcium deficiency; because the body’s ability to synthesize vitamins is reduced, it also often causes vitamin A, B1, B2, C deficiency. The above nutrients are abundant in beans, vegetables and fruits, of which those suitable for the elderly include soy products, sesame paste, kelp, shrimp, celery, rape, fruits, etc. (4) Carbohydrate is the source of body heat, we usually eat rice, noodles, sugar, etc. are carbohydrates. As the elderly have less energy consumption, excessive consumption of carbohydrates is easily transformed into fat stored in the body. For the elderly with obesity and cardiovascular disease, the intake of carbohydrates should be limited. In addition to proper nutrient intake, it is also important to have a reasonable diet. Older people have a reduced sense of taste, reduced appetite, reduced digestive capacity and poorer absorption capacity, so the cooking and meal preparation should take care of the physiological characteristics of the elderly, so that the food is delicious, easy to digest and nutritious. (1) to pay attention to food diversity and regular meals, avoid partiality, overeating. Eating in the body can easily cause nutritional imbalance and cause malnutrition wasting, reducing the resistance to pathogens. The gastrointestinal adaptability of the elderly is poor, overeating can easily cause acute gastric dilatation, and even induce myocardial infarction. Therefore, food should be coarse and fine, even if suffering from hypertension and other chronic diseases, do not completely refuse to eat meat, but should be selective, limited food. (2) food should be chopped and cooked, such as into minced meat, vegetable puree, juice, soup, soup and other food, both for digestion, but also for hydration. Some elderly people, due to the loss of taste, like to eat strong, greasy and fried food, such food is not easy to digest, should pay attention to moderation. (3) Do not prefer raw, hard, too cold, too hot and other stimulating food. Old people’s oral saliva secretion is reduced, teeth loose or lost, raw, hard food and not easy to chew and digest, thus increasing the gastrointestinal burden. The gastrointestinal tract and gastrointestinal tract are often stimulated by cold and hot foods, which can easily cause cancer. (4) Elderly people have less sugar reserves in their bodies and less tolerance to hypoglycemia, so they are prone to hunger and dizziness, so they can eat a small amount of snacks in the morning and evening or between meals. (5) Eat slowly and chew carefully to facilitate digestion. Talk less while eating to prevent food from choking into the trachea. After the meal, you can take a short break or walk. Walking can improve digestive function and promote regular peristalsis of the intestinal tube, which is beneficial to digestion and absorption. 2, spirit, environment and work and rest system (1) spirit to be happy: optimistic and happy spirit is an important aspect of maintaining a long and healthy life. Actively participate in a variety of recreational activities, can enrich the cellar of life, make the mood happy, but also a positive rest. There are many recreational activities suitable for the elderly, such as watching theater, movies, reading books, magazines, novels, etc., but do not overwork your eyes; you can also go for a walk in the park, visit various exhibitions; you can also plant flowers, fish, hunting, fishing, stamp collecting, film collecting, travel, etc.; these are all very beneficial activities. As for playing chess, ping pong, poker and other games, should be carried out according to their own energy, because it is competitive, time will make the brain excited to forget about fatigue. Brain overexcitement is likely to cause a sudden rise in blood pressure and lead to stroke. (2) The environment should be quiet: The environment has a close relationship with health and longevity. A beautiful and quiet environment can make people’s spirits happy and help their health greatly. According to the survey, about 80% of the long-lived elderly live in mountainous and rural areas, especially the proportion of mountainous areas is high. Therefore, mountainous areas and rural areas are more suitable for the elderly to live in the environment. The temperature, humidity and air pressure in mountainous areas are lower, the air is fresh, the sunshine is strong, and there is a lot of ultraviolet light, which has the effect of disinfection; there are more anions in the air of mountainous areas, which can enhance the living ability of human body, promote the metabolism in the body, and help to improve the respiratory function. The rural environment is quieter than urban areas, with fresh air, fewer tall buildings, a spacious environment and plenty of sunshine. These are indeed the ideal environment for the elderly to live in. (3) Regular work and rest: Life activities have certain rules, and the life of the elderly should have certain rules. First of all, to ensure adequate sleep time, sleep can eliminate fatigue, restore physical strength. The most suitable sleep time for the elderly is 6-7 hours a day, in addition to normal sleep at night, you can add some lunch break, rest 0.5-1 hour after lunch every day. Secondly, it is necessary to work and rest regularly, go to bed early and get up early. As the saying goes, “Get up early every day. Eighty do not feel old.” Do not use your brain excessively before going to bed, do not eat too much dinner, so as not to affect sleep. The morning air is fresh, the environment is quiet, early in the morning to the outdoors, breathing fresh air, can promote metabolism, enhance the function of life. Third, we should eat in moderation, three meals a day, regular rationing, and less snacking. 3, good hygiene habits Maintaining good hygiene habits is also an important aspect of maintaining good health. In addition to maintaining good hygiene habits when you are young (such as often keeping your head, face and hands clean, cutting your hair, changing your clothes and cutting your nails), you should also pay attention to developing special hygiene habits for the elderly. (1) The elderly have sparse teeth and weakened oral mucous membrane resistance; they should brush their teeth once a day in the morning and once in the evening, especially at night, so as to remove the residual food residue. If you have dentures, you should take them off and brush them every night before going to bed. (2) The elderly do not have to bathe too diligently, because the sebaceous glands of the elderly atrophy, more bathing can make the skin dry and pruritus; the elderly are physically weak, more bathing and easy to overwork. (3) Develop a good habit of regular bowel movements, generally once a day, twice a day, but to fix the time. Do not read books and newspapers when defecating, or squatting for too long to avoid hemorrhoids and constipation. (4) the elderly clothing and footwear should be wide and soft, easy to wear, the elderly metabolism is reduced, blood circulation is poor, both cold and heat, sensitive to weather changes, must pay attention to adjust clothing at any time. 4.Labor and physical activity (1) The relationship between labor, physical activity and health: appropriate physical labor and physical activity are closely related to maintaining physical health. A large number of gerontological surveys point out that reasonable physical labor and sports activities are helpful to improve the physiological function of the elderly, maintain vigorous energy and pleasant mood, and can cultivate a strong will and prevent diseases. Sun Simiao, a famous doctor in the Tang Dynasty, once said, “If people want to work on the form, they cannot become a hundred diseases.” There is scientific truth in this statement. (2) Labor and physical exercise projects: the labor of the elderly, mainly light physical labor. Suitable for the elderly physical activity projects very service such as morning exercises, walking, brisk walking, table tennis, etc.. Stronger physical fitness can also participate in more strenuous sports such as swimming. The most applicable and common are taijiquan, health care massage, geriatric health care gymnastics. In addition, there are also fitness turning waist method, qigong, martial arts, etc.. Each person can choose the exercise program according to the specific situation. (3) Precautions for labor and sports activities: The function of the body organs of the elderly has declined. The amount of labor and sports should not be excessive, but should be measured according to the age and previous foundation of each person, and then increased gradually. Labor and exercise should not last too long, labor and exercise in the process should also pay attention to appropriate rest. Elderly people suffering from chronic organic diseases should participate in labor and exercise under the guidance of a doctor. Elderly people should not participate in labor and sports with competition, surprise, high intensity and fast speed, such as fast running, basketball games, soccer, weightlifting, etc.; nor should they engage in repetitive labor that is too monotonous for a long time. We should also avoid fast, rotating or head-down movements, as well as movements that may cause falls, and avoid working and exercising in the hot sun in summer. Labor and physical activities should be consistent, maintain regularity and regularity, in order to achieve the purpose of strengthening physical fitness. 5, to overcome bad habits The elderly in the long-term life, often developed a variety of hobbies. Some hobbies and habits are not good for health and should be overcome. Smoking will stimulate the respiratory mucosa, easy to produce chronic pharyngitis, laryngitis, bronchitis, etc.. Its smoke contains a large number of toxic substances, inhalation can cause vasoconstriction and lead to angina, embolic vasculitis, etc.. In addition, a large number of inhalation of toxic substances will also increase the burden on the liver and kidneys, causing liver and kidney disorders. Long-term smoking can lead to lung cancer, liver cancer and other cancers. Therefore, people who have the habit of smoking should quit smoking in order to eliminate and reduce the damage of harmful substances to the body. Drinking alcohol, a small amount helps to improve appetite, blood circulation, emotional excitement, but too much has a paralyzing and pathogenic effect. Ming Dynasty medical scientist Li Shizhen said, “Drinking less is and blood and qi, strong God, the wind, to dispel sorrow and fun; painful drinking is hurt God and blood, damage to the essence of the stomach, phlegm and fire.” After drinking too much alcohol, can make the stomach light congestion or inflammation, inhibit digestive function; will also paralyze the vascular center, so that vasodilation, body heart circulation, thus increasing the burden on the heart. Often times alcohol, can make the liver fatty degeneration, so that the body consumes too much vitamin B1 and produce foot disease. It can also make the body’s defense ability reduced. Therefore, elderly people who have the habit of drinking alcohol should try not to can or limit the amount of drinking, do not overdo it. Tea contains caffeine, theophylline, volatile oil and a large amount of tannic acid. The right amount of tea can excite the senior nerve center, so that the spirit of excitement, active thinking, eliminate fatigue; and can directly excite the heart, expand the coronary arteries, promote blood circulation; and relaxation of smooth muscle effect, can relieve bronchial asthma, biliary colic and other symptoms; and has a certain antibacterial effect. Drinking tea can help the elderly to establish drinking habits, reduce the occurrence of constipation and reduce the burden on the kidneys. But too much strong tea is not good. Because a large amount of caffeine and theophylline into the body, easy to cause insomnia, palpitations, headaches, tinnitus and other uncomfortable symptoms, especially before bedtime drinking, often affect sleep; a large amount of tannic acid into the body, can make the food in the protein suspect solid, thus affecting digestion. Some elderly people like to take some herbal tonic in winter. According to traditional medicine, in winter (after the winter solstice), yin energy starts to subside and yang energy gradually grows, containing vitality in closed storage. At this time, the medicine can be easily absorbed and effective, and often get twice the result with half the effort. Therefore, taking some tonic after the winter solstice is helpful to the weak elderly or patients. However, Chinese medicine has its own bias and is not suitable for all people. For patients with certain chronic diseases, taking tonic supplements can complicate the treatment. Some patients with actual illnesses may suffer from weaknesses such as tiredness of the limbs, palpitations, dizziness, insomnia, etc., and taking tonic supplements may aggravate the illness. Therefore, it is best to take tonic under the guidance of a doctor, or start with a small amount, and gradually increase the dose if there are no adverse reactions, such as dizziness, nausea, nosebleeds, mouth sores, dry mouth, body heat and irritability, etc.