Health and longevity are everyone’s aspirations. With the growth of age, various diseases are slowly emerging. Therefore, elderly friends are more likely to face health problems.
However, who does not have a minor illness or pain in his old age? Is a minor illness [unhealthy]? What is [really healthy]?
Dr. Clove will introduce [Five Standards for Healthy Elderly]. Friends over 60 years old can compare them with each other. Younger friends should also understand them and give themselves a warning.
Standard 1: No serious illness, stable minor illness,
1. No serious illness
There are no malignant tumors, cardiovascular and cerebrovascular diseases (such as myocardial infarction, stroke), renal failure, etc.
As machines run for a long time, parts will wear, age and rust, as will our bodies. As we get older, organs such as the heart, kidneys and brain will decline, but if there is no obvious dysfunction, we can be considered healthy.
2. Stable minor illness
Hypertension, diabetes, hyperlipidemia and other indicators should be controlled within the target range.
The above-mentioned diseases are referred to as “three highs” for short. They are very common chronic diseases. As long as attention is paid to control, they will not cause life danger.
Blood pressure
Non-hypertensive patients, less than 140/90 mmHg; For the elderly over 80 years old, their blood pressure should not be too low and should not be less than 120/60 mmHg.
Patients with hypertension, less than 150/90 mmHg; The blood pressure of the elderly over 80 years old should not be lower than 130/60 mmHg.
Glycosylated hemoglobin
Non-diabetic patients, 5.0% ~ 6.0%. Diabetic patients without complications, 6.0% ~ 7.0%.
Blood lipid
Cholesterol 3.1 ~ 6.2 mmol/L.
Standard 2: Good Lifestyle
This is the cornerstone of sustained health. A good lifestyle includes the following points:
STEP 1 No Smoking
Friends who smoke should quit smoking as soon as possible and stay away from second-hand smoke.
Step 2 Drink with caution
Don’t drink too much, you’d better give up drinking.
Step 3: Eat reasonably
Daily diet should follow the [ten fist principle]: meat not more than the size of one fist, including fish, poultry, eggs and meat; Two fist-sized cereals, including coarse grains, miscellaneous beans, potatoes and other staple foods; Two fist-sized milk and bean products; Vegetables and fruits not less than five fist-sized.
Step 4 Not obese
The measure of obesity is body mass index (BMI), which = weight (kg)/[square of height (m)]. The body mass index of the elderly should be between 20 and 25.
Step 5 Exercise
At least 5 times a week, low-intensity exercise, each time not less than 30 minutes. Aerobic exercise is the main exercise, such as walking, jogging, Taijiquan, swimming, Wuqinxi, housework, etc.
Standard 3: Be able to take care of yourself
By oneself without the assistance of others, one can complete basic daily life behaviors, such as eating, dressing, walking, climbing stairs, dressing, bathing, going to the toilet, etc.
Standard 4: Normal Intelligence
Can clearly know the current year, month, day, season and place of residence; Able to perform basic addition and subtraction operations, etc.
Standard 5: Mental Health
Able to recognize and accept changes in physical and social relations. Can calmly cope with the pressure of daily life without feeling too nervous. Even the elderly can take the initiative to do some simple housework and have a positive attitude towards things.
If all the above five standards can be achieved, congratulations, you are a healthy old man!
For friends who have not yet entered the old age, pay attention to these standards as soon as possible, start from now on, compare with themselves, improve their lifestyle, and strive to be a healthy old man in the future.