Kidney breeding by anti-aging! Having these six performances means you're getting older.

Kidney breeding by anti-aging! Having these six performances means you're getting older.

Editor's note: aging is an inevitable thing as you get older.However, how to make aging step slower, and slower, is the topic that people discuss together, the People's Health network launched the "Jian" know the old "column, specifically for you to collect and organize the health knowledge that is usually ignored, do your health think tank, today with you to talk about anti-aging topics.

Six aging performance shows that you have become old, how to deal with?

muscle decreases and is replaced by fat. as you get older, the proportion of the body's muscles gradually decreases. Beijing University, chief physician of Internal medicine at Dongzhimen Hospital, said that for the elderly, consistent physical exercise can effectively delay muscle reduction . The absorption of drugs by the elderly is also different from that of young people due to changes in muscle gravity. Some drugs, the elderly need a relatively small dose, or even not, such as the first generation of antihistamines, benzodiazepines and so on.

Osteoporosis and osteoarthritis. Most of these diseases are caused by the normal degeneration of organs, and if they do not pay attention to prevention and treatment, the consequences are serious. The immediate consequence of osteoporosis is that it is prone to fractures after a fall, and the pain caused by osteoarthritis can also cause a lot of trouble for the elderly. For osteoporosis, the routine diagnostic method is bone mineral density examination, commonly used in drug therapy is through two carbon phosphate compounds. Osteoarthritis is also generally diagnosed through clinical symptoms and x-rays, often using analgesic and anti-inflammatory drugs. It is recommended that the elderly usually do more muscle-enhancing exercise and low-impact sports, such as swimming, yoga, Taiji and so on.

immune function decreased. old people after a cold is not easy to good, is the performance of reduced immunity. If available, it is recommended to have an annual flu vaccine . In addition, other vaccines need to be strengthened in the elderly population, such as the Bai Bai broken vaccine, adults generally have to play (increase) 1 times every 10 years. At the same time, Kang Liangdou that the elderly usually sunbathe more sun.

gastrointestinal lack of vitality. the reduced blood supply capacity around the old person's gut can lead to slower bowel peristalsis, causing constipation or diarrhea. Coupled with a lot of teeth shedding, affecting the chewing function, appetite greatly reduced.Therefore, usually should pay attention to eat more vegetables and other crude fiber food, stimulate intestinal peristalsis, prevent constipation.

sensory abilities are affected. age increases the overall decline in hearing, smell and vision. In addition, the peripheral nerve sensitivity on the hands and feet decreases, will make the old person's reaction slower, easy to fall. It is recommended to be old, to slow down things, not to worry, so as not to have an accident.

memory is getting worse. the old person's short-term memory and ability to learn new things will be affected by age, is a normal phenomenon, do not have to be too nervous. But sometimes brain function is affected by some diseases, such as depression, stroke, hypothyroidism, etc., it is recommended that the elderly pay attention to their own changes, regular to the hospital to check. "detailed"

To raise the kidney sutra to resist aging.

Kidney as the human body's "innate", is the human body in the genetic endowment of the most abundant viscera. Foot less yin Kidney Sutra is also the most connected with the human viscera of the meridians, is the life activities of the "health line." Kidney through qi and blood exuberant, meridians smooth, talent will be strong and long life.

The most important function of the kidneys is "Tibetan essence", which not only hides the innate essence, but also hides the acquired essence. Innate essence is inherited from the parents to form the viscera of the original life of the material, and people's fertility, so the folk often attribute sexual dysfunction to "kidney deficiency", the acquired essence from the spleen and stomach formation and transport of the water Valley subtle hidden in the kidneys, the growth and development of the host body. Maintaining the essence of the kidney is the key to anti-aging and longevity.

The route of the kidneys from the lower part of the small toe, oblique walk of the foot to the bone cavity, follow the inner ankle rear into the heel, up to the popliteal low, after the femoral low, the spine belongs to the kidney, the bladder. Its straight person: from the kidney to the liver, diaphragm, into the lungs, follow the throat, the tongue. The lungs are divided into a branch, in the heart, to take over the Yin Pericardial sutra. The way to spring, but valley, Tai Xi, Tsukiji, Yin Gu and so on a total of 54 caves. We recommend 5 methods of health care for the kidneys.

1. Often rub the spring acupoint can nourish Yin nourishing kidney, Summer Palace five dirty, encourage the kidney to run through qi and blood.

2. Because the kidney through the foot, often with Aye bubble feet can open the Kidney sutra.

3. The Taihang Acupoint is the original point of the kidney meridian, often stimulating the acupoint can stimulate the kidney this "innate" driving force. People with chronic kidney disease and renal insufficiency may want to try it often.

4. Massage, moxibustion kidney through the acupoint or beat the Kidney Sutra, in the afternoon 5~7 Point Kidney Sutra When the effect is better.

5. Diet can be appropriate to eat more black rice, black beans, sesame seeds, fungus and other black food, living, winter is a good time for kidney seal, should not disturb its yang, control the housekeeping, to ensure adequate sleep. "detailed"

Endurance training has the best anti-aging effect

Researchers at the University of Leipzig and the University of Sal in Germany have found that endurance training is better resistant to aging than strength exercise, according to the Medical Express in the United States.

The researchers say endurance training is an important mechanism for promoting healthy aging, and one possibility is that this type of exercise affects nitric oxide levels in blood vessels, prompting positive changes in cells. In addition, from an evolutionary point of view, endurance training can better mimic human ancestors travel, wrestling and other behaviors, covering a wide range of running, swimming, skiing and cycling are all endurance training."detailed"

Eight things to increase the risk of dementia

1. Weight gain

While you may not have deliberately increased your weight, you need to be careful if the readings on the scales have been climbing.People with high body mass index (BMI) are more likely to develop dementia than those with normal weight, according to a study published by researchers at University College London in the Journal of Alzheimer's and Alzheimer's disease. For every 5 additional units added to the Body mass index (equivalent to 1.7 meters in height, 13.6 kilograms of weight), the risk of developing dementia increases by about 1/3.

2. Elevated blood sugar

Type 2 diabetes, which is not well controlled, has long been linked to dementia because elevated blood sugar can damage all organs, including the brain. However, even a slight rise in blood sugar levels can cause problems. People with average blood sugar levels of 115 mg/dl (in the range of prediabetes) are nearly 20% more likely to develop dementia than those with normal blood sugar levels, according to a study published in the New England Journal of Medicine by researchers at Harvard University in the United States.

To ensure that you do not sneak into the range of prediabetes, people over the age of 45 are screened every year, and if you are overweight or have other risk factors for dementia, the age of screening is ahead of schedule.

3. Become a sofa potato

Not only does exercise to sweat make you stronger, exercise can also increase the amount of brain-derived neurotrophic factor (BNDF), which prevents existing brain cells from dying and helps create new brain cells. People with the highest levels of brain-derived neurotrophic factors have the lowest rates of dementia, according to a study published by researchers at Boston University in the Journal of the American Medical Association, Neurology.

If you don't love sports so much and don't have to panic about it, it's not too late to exercise from now on. A study published in the Journal of the American Medical Association by researchers at the University of Western Australia showed that people over the age of 50 who reported memory problems improved their memory and cognitive abilities if they walked 9000 more steps (about 6.4 kilometers) a week than the control group. Dr Perkins advises people to perform high-intensity workouts (such as brisk walking or jogging) for 30 minutes a day.

4. Low consumption of fatty foods

Eating fat doesn't necessarily make you fat, it can protect the body and brain instead. People who eat a high-fat diet tend to eat less carbohydrates, especially processed carbohydrates, which can cause inflammation that causes dementia.

Medical experts at the Mayo Clinic in the United States found in 2012 that people with a higher proportion of fat in their diet (more than 1/3 of the total daily calorie intake) were 42% less likely to develop cognitive impairment than those with less than 1/4 fat in their diet.

Dr Perkins advises people to keep carbohydrate intake below 50% of total calories and to eat more fat that is good for heart health (while also boosting brain health), including olive oil, flaxseed, nuts and fish containing large amounts of fat (such as salmon).

5, lack of vitamin D

A lot of people don't get enough of this sunshine vitamin, and with age, you actually need more vitamin D. The recommended daily intake of vitamin D for people under 70 years of age is 600 international units, and the number of people over 70 years of age is 800 international units.

Vitamin D plays an important role in the proper functioning of various body functions, and brain health is one of them. People with the lowest levels of vitamin D have a 53% higher risk of developing dementia than those with higher levels of vitamin D, and the risk of a severe vitamin D deficiency rises to 125% per cent, according to a study published in the Journal of Neurology by researchers at the University of Exeter School of Medicine in the UK.

6. Drink Soft drinks

Drinking at least 1 cups of people with artificial sweeteners a day is nearly 3 times times more likely to develop Alzheimer's disease within 10 years than people who don't drink soft drinks at all, according to a study published in the Journal of Stroke by researchers at Boston University School of Medicine. That doesn't mean drinking a low-sugar drink is fine. Drinking 1 cups of low-sugar drinks a day is linked to a decrease in brain volume, according to another study published by researchers at Boston University School of Medicine in the Journal of Alzheimer's and Alzheimer's disease.

Sweet drinks (whether sugary or artificial sweeteners) can not only cause inflammation that damage the brain, but also increase people's risk of developing dementia, heart disease and type 2 diabetes.

Dr Perkins advises people to drink sugar-free iced tea, mineral water (add some fresh fruit) or cool boiled water.

7, living in a traffic congestion environment

The people who live in the city should be more careful. According to a study published in The Lancet by researchers at the University of Toronto in Canada, people living within 50 metres of a busy road are 7% more likely to develop dementia than those who live 300 metres from a traffic congestion environment.

The researchers speculate that air pollutants can enter the bloodstream, causing inflammation and having adverse effects on the heart and brain.

8. Stay Single

According to a study published in the Journal of Neurology, Neurosurgery and psychiatry by researchers at the National University of Singapore's Yang Lu Age School of Medicine, people who are single for life are 42% more likely to develop dementia than married people, and widowers are 20% more likely to develop the disease. One reason, the researchers speculate, is that people who are not married are more likely to feel lonely and depressed, and these bad moods are risk factors for dementia.

Regardless of your marital status, you need to make sure you get enough social support. Spend more time with friends and volunteers and take an active part in community activities. Doing so will not only help keep your mind sharp, but also make you feel happy. "detailed"

Eat more fish and nuts four steps to slow brain aging

1. Keep exercising. 20 minutes of fast walking a day can prevent dementia. Smaller said proper physical activity stimulates brain cells. Moreover, the endorphins produced by the body when active have a positive effect on mood, which is joyful and satisfying.

2. Eat healthily. overweight persons are more likely to develop dementia in old age. People who lose weight can see a significant improvement in memory after two weeks, so it's important to pay attention to diet, smaller said. In addition, Omega 3 fatty acids in fish or nuts can reduce inflammation in the body, and fruits and vegetables can slow brain cell degeneration.

3. Avoid stress. people with long periods of stress are at greater risk of developing diseases such as Alzheimer's disease. When there is intense stress, people release many related hormones, such as cortisol, that can harm the heart, stomach and brain. Therefore, it is recommended to regularly decompress the body by practicing meditation, yoga or Taijiquan, etc. In addition, communicating with good friends, having a good sleep and regular sexual intercourse can also be good for the brain.

4. Train the brain. social activities can not only make you happy, but also train your brain. Even a 10-minute complex conversation can improve memory, especially when talking about emotional topics, and people's stress can be reduced and play a role in protecting the brain neurons. In addition, playing games and traveling regularly activates brain cells. For example, smartphone games can promote multitasking and problem-solving strategy choices, and the use of search engines can stimulate neural circuits."detailed"

Three options for old age

Stay at home for old age. is that the elderly live at home, by others to provide services, and well-known housekeeping services are similar, but there are differences: Home economics is mainly cooking, cleaning, with children and other basic life services, and home pension services more professional, such as bathing the elderly, sending medicine, door visits, special nutrition meals, health periodic assessment, Relieve emotional problems, etc. In other words, a lot of domestic work can not do specialized services, is the main direction and core content of home pension services. If the elderly are sick or incapacitated, they will need professional care and nursing services. The difficulty of this service is that the human cost is too high, resulting in high prices, the average elderly difficult to pay. At present, local governments in order to encourage the development of home-based pension services, to provide a lot of tax reduction and subsidy policies, the future trend should be "government subsidies + user fees" double payment model. At the same time, with the continuous expansion of service volume and service scale, this service can gradually reduce operating costs through scale, the price will gradually enter a reasonable range.

community for old age. mainly refers to the elderly out of the home, to the corresponding facilities in their communities to enjoy services, such as eating, entertainment, health management, incapacitated elderly day care and so on. Community service, which allows the elderly to continue living in a familiar environment, is a widely recognized and accepted way. The price of community service can generally be accepted by the elderly on the basis of free places provided by the Government and some purchase services.

institutions for old age. at present, most of the elderly who enter the old age and Empty nest live alone, and the average age is over 80 years old. In fact, institutional pension is of great benefit to the elderly. First, do not have to cook and clean their own, the burden of life to reduce a lot; second, with their peers, to form a social group, to avoid loneliness at home, third, to enjoy professional service resources, and the other, to reduce the burden on children, but also to reassure children. "detailed"

The old man room has a few fastidious

The room was sunny. Old people fear Leng Xiyang, warm sunshine and abundant sunshine are good for their physical and mental health. If living in a dark or humid room for years, it will not only increase the possibility of getting sick, but also easily lead to the breeding of negative emotions in the elderly. Therefore, the old man's bedroom is preferably located to the south or southeast, so that the sun can shine on the bed. At the same time, also pay attention to by adjusting the relative position of doors and windows, to the bedroom ventilation.

Throw away old items and avoid Spating. The Center for Geriatrics Research at the University of Kansas in the United States found that about 30% per cent of people over the age of 70 had not thrown anything (except household waste) in the past 1 years because they could not give up nostalgia. However, these items will bring the crowded room, but also may let the old man in the nostalgic sadness can not extricate themselves. It is recommended to clean up the old things with very low usage rate in time, so that the environment in the home becomes refreshing and clean. At the same time, it is best to buy fresh small items on a regular basis, giving the elderly the hint of "New Day and Day".

Do not choose the vertical leaf green plant, in case of heart depression. Too thin, leaf drooping green plant a little lack of vitality, will give the elderly depression hint, aggravate the tendency of loneliness. It is suggested to choose plants with roots, broad leaves, upward, and stronger vitality, which can be larger, and such plants can bring endless hints, give people hope and yearning, can twilight the old people's mentality. Pay attention to take care of green planting on time, do not let flowers wither, lest the Old Man Heart Association.

Hanging the content of the painting should be positive. Too depressed, a single tone of painting or too sad poetry are not suitable for the elderly. Tragic characters work best not to use, such as Yue Fei's "Manjianghong", may let the old people have feelings of anger, remorse. "A river alone fishing" and other ink painting, but also easy to let the Heart born Lonely, lonely Association. It is best to hang a few full of vibrant flowers, birds or scenery photography works, but also the meaning of auspicious, self-cultivation of calligraphy and painting.

The lights are selected in warm colors. Daytime sunny room can use natural light mainly, lighting as a supplement to the lighting, health and energy saving. At night, the elderly room should choose warm lighting. White light has a greater irritation to the retina, and the glare has an overly clear sense of oppression. Warm light gives people a sense of serenity and comfort, can let a person's body and mind stretch.

Elegant tone, simple and crisp. Decorate the old person bedroom, the wall should be illuminate light color adjustment mainly, improve the indoor brightness, create a soft and tranquil space atmosphere, so that the elderly mood peace and pleasure. Do not use too much black and gray, otherwise let people have a sense of repression, loneliness, desolation; Of course, it is not appropriate to use too showy color, because its visual impact is too large, may cause mood fluctuations, not conducive to the elderly to sleep."detailed"