The older you get, the more you need to keep your mouth shut and know what to avoid: eat less of the 3 types, eat more of the 2 types, the earlier you know, the earlier you benefit

The World Health Organization has defined people over the age of 60 as the elderly. As the average life expectancy is getting longer and longer, the World Health Organization has re-proposed the age division of life stages, defining 60-74 years old as young old people, and those above 75 years old are the real old people.

Although the demarcation point of old age has been pushed back, many people are not ideal in various physical indicators when they are entering old age. If you don't want to be "sick like a mountain" when you are old, you should be prepared when you are middle-aged, so as not to leave hidden health risks. Facing the years, how can we live in harmony with the changes of "one year older"?

1. The older you get, the more health challenges you face

With the increase of age, the body functions are consumed little by little, and the physical condition is obviously going downhill. When people reach middle age, they have to face many health challenges.

After 40, women enter the menopause stage, and the decrease of estrogen can cause a series of changes in the body; men are more busy with social events and are prone to excessive calorie intake. Coupled with sedentary and inactivity, obesity may increase after old age, while Obesity is a risk factor for various chronic diseases such as fatty liver, coronary heart disease, "three highs", and cancer.

In addition to obesity, muscle strength will also decrease at a rate of 1-2% every year after the age of 40. If the muscle support is not strong enough, the elderly are prone to walking and falling. Some elderly people are afraid of falling, and even more afraid to do large-scale exercise. Over time, it may also lead to cartilage degeneration, which can easily cause knee pain.

"You can't sleep in the first 30 years, and you can't sleep in the next 30 years." When people reach a certain age, they are gradually prone to sleep problems , including: inability to fall asleep, waking up early, and light sleep... and poor sleep quality not only makes people mentally ill Lack of energy can also accelerate aging, easily gain weight, and even increase the risk of Alzheimer's and cancer.

In middle-aged and old age, the risk of vascular blockage increases, and atherosclerosis gradually occurs. According to relevant statistics, the detection rate of carotid plaques in Chinese people over 40 is as high as 40%, and almost 100% in people over 60. Atherosclerotic plaques appear, if not intervened in time, it is likely to worsen in the direction of coronary heart disease, cerebral ischemia, and stroke.

Age is also a high-risk factor for cancer . Reports show that the incidence of cancer increases rapidly after 40. Therefore, the older you get, the more you have to take care of yourself and know what to avoid.

2. When you are old, remember 2 more and 3 less

Although it is said that "eat to live", "disease comes from the mouth" and eating "incorrectly" will also have adverse effects on the body. Entering the stage of old age, what should be eaten is scientific and reasonable dietary management?

Eat more: high-quality protein

Elderly people tend to reduce the intake of animal food for reasons such as fear of obesity and loss of appetite. However, "partial eclipse" can easily lead to insufficient intake of protein and trace elements, affecting the body's immunity.

Protein is the raw material for the synthesis of various enzymes, hormones, antibodies and immune factors in the human body. Therefore, the intake of high-quality protein is very important for the human body to enhance immunity and improve the ability to resist damage.

Middle-aged and elderly people can properly supplement beef, mutton, pork, chicken and other meats, as well as eggs, milk, soybeans and their products . These foods are rich in high-quality protein and suitable for consumption.

Eat more: fruits and vegetables

Vegetables and fruits are a great source of many vitamins, minerals, dietary fiber and phytochemicals. Many elderly people only pay attention to eating three meals a day, and do not care about the proportion of vegetables and fruits.

The elderly should have vegetables in their meals and fruits every day . The vegetables should preferably reach one kilogram per day, and the fruit should be at least half a kilogram.

Eat less: pickled

Many middle-aged and elderly people like to eat pickled foods, such as Chinese-style salted fish, kohlrabi, pickles, bacon, etc. Although these foods have a long shelf life and are easy to eat, the nitrites they contain have health risks and can generate nitrous in the stomach. Amines are prone to increase the risk of digestive tract cancer over the years.

Eat less: heavy salt

A high-salt diet ranks first in global data on diet and mortality published in The Lancet. The harm caused by high-salt diet to the human body is multi-faceted, including cardiovascular disease, visual impairment, stroke, cognitive decline, kidney disease, tumor and other related risks.

According to statistics, China's sodium intake exceeds the recommended intake of dietary guidelines by more than twice, and nearly half of Chinese aged 35-75 suffer from high blood pressure.

Eat less: fried

The taste function of the elderly is impaired, and they prefer fried foods with a strong taste. However, fried foods are high in fat, which can easily cause gastrointestinal indigestion.

Fried food is high in calories. If the elderly sit still for a long time, it is easy to cause fat accumulation and obesity. Therefore, the elderly should not consume too much fried food.

3. How to maintain health when you are old, see the secret of Zhong Lao

Speaking of experts and academicians, everyone must have a spirited image in their minds. Many people sighed, what made this old man live younger and younger. Let's take a look at Zhong Lao's "secrets" for keeping himself healthy:

Mr. Zhong attaches great importance to exercise . He believes that physical exercise should be regarded as an indispensable part of life, just like eating, sleeping, and work.

"No matter how busy I am, I will make time to exercise, and I still have to maintain some exercise in my whole life." The most recommended exercises by Mr. Zhong are fast walking, swimming and Tai Chi .

Aerobic exercise can consume excess fat in the body, enhance and improve heart function, and prevent osteoporosis. It can be said that there are many health benefits, but exercise should also be done according to one's capabilities. Excessive exercise is also easy to cause damage to the body.

Eat three meals well, health will not run. Zhong Lao emphasized that the daily diet should be "less salt, less sugar, and less oil" . He said that breakfast must be eaten well. The breakfast he announced included two oranges, a bowl of milk soaked in fiber biscuits, and eggs. and red bean porridge. Eat more in the morning to maintain a good spirit.

Mr. Zhong has to drink a glass of milk almost every day . Milk is rich in nutrients and can supplement the human body's protein needs. Of course, not everyone is tolerant to milk. For those who are lactose intolerant, dairy products such as yogurt and cheese can be used instead.

"Half of health is mental health, and half of sickness is mental illness" . Experts say that negative emotions can boost the secretion of adrenaline and cortisol, which can have adverse effects on the body. If you want to live a long life, it is important to learn to express your emotions and stay happy.

The health of middle-aged people should be intervened as early as possible, even starting at the age of 30. Adhering to a healthy lifestyle, exercising rationally, and adjusting the mentality will not only help delay aging, but also help to enjoy happiness in old age and enjoy a more healthy lifespan.

References:

[1] "After the age of 40, almost everyone faces 5 "disease thresholds"! Follow these "prevention recipes" to keep your health every day". I am a big doctor's official WeChat. 2021-12-20

[2] "How to Eat Healthy for the Elderly During Epidemic Prevention". Life Times. 2020-02-29

[3] "Revelation | The 84-year-old expert walks steadily like a 28-year-old! His 3 health tips are here". Healthy Yangcheng. 2020-09-16

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