Common Misconceptions and Tips for Senior Citizens' Health
Common Misconceptions and Tips for Senior Citizens' Health
Senior citizens today are increasingly health-conscious. But how should older individuals take care of their health, and what misconceptions should they avoid? Here are the "four not-as-good" suggestions to help seniors steer clear of common health misconceptions.
Getting Adequate Sleep Is Better Than Eating a Lot
There's a common saying, "Sleeping until dawn is better than eating ginseng." This means that no matter how well you eat, it's no match for a good night's sleep. As people age, both the duration and quality of sleep tend to decline, making this a significant concern for seniors. The quality of sleep is directly related to their ability to fight off illnesses. Generally, seniors aged 60 to 80 should aim for 6 to 8 hours of sleep each night. However, both oversleeping (more than 10 hours) and insufficient sleep (less than 4 hours) can be detrimental to health. It's advisable to prepare for sleep around 21:00, with bedtime between 22:00 and 23:00 being ideal. The latest you should retire for the night is midnight. Moreover, it's important to emphasize daily naps, ideally lasting between 30 minutes to 1 hour, and you can have a glass of water before bedtime.
Singing Is Better Than Just Listening
Many elderly individuals enjoy listening to music to alleviate loneliness, but to achieve longevity, simply listening isn't sufficient. It's better for seniors to sing along. Regular singing not only increases lung capacity and improves cardiovascular health to some extent but also enhances cognitive abilities, boosts mental vitality, and memory. From a psychological perspective, singing effectively regulates emotions: sad songs can help vent frustration and suppressed emotions, while cheerful tunes increase happiness. Classic songs can evoke youthful memories and inject a sense of vitality, making life more hopeful.
Walking Is Better Than Running
Exercise is beneficial for a longer life, but it's important to do so within your limits. Some seniors prefer to jog during their morning exercises, but this isn't particularly recommended. Running increases oxygen consumption and can lead to shortness of breath, potentially resulting in oxygen deficiency. Additionally, many elderly individuals suffer from various chronic conditions like hypertension and bronchitis, making them susceptible to heart attacks or cerebrovascular accidents. For seniors, walking is the preferred exercise, and it's a good practice to include arm swings, shoulder taps, and waist twists as well. For those with excellent physical fitness, slow jogging can be tried, but always remember to warm up and cool down before and after exercise.
Food Is Better Than Medicine Supplements
Lately, an increasing number of seniors opt for oral liquid supplements and vitamin pills, or they place excessive faith in powerful traditional Chinese herbs like ginseng and astragalus. In reality, regardless of the type of health supplement, they can easily be associated with issues like unclear ingredients, inappropriate use, and excessive consumption. In comparison, dietary supplements derive from everyday foods, with a slower but gentler impact. For seniors in good health, a balanced and varied diet is all that's needed. A well-balanced diet for older adults should include approximately 300 grams of grains per day, 50 grams of meat and poultry, 50 grams of fish and seafood, 25 grams of eggs, 50 grams of legumes and soy products, 500 grams of vegetables, 250 grams of fruit, 250 grams of dairy and dairy products, and 25 grams of cooking oil. It's important to note that meals should be soft, warm, and have a mild flavor, which aligns with the physiological characteristics of older individuals.
Senior citizens today are increasingly health-conscious. But how should older individuals take care of their health, and what misconceptions should they avoid? Here are the "four not-as-good" suggestions to help seniors steer clear of common health misconceptions.
Getting Adequate Sleep Is Better Than Eating a Lot
There's a common saying, "Sleeping until dawn is better than eating ginseng." This means that no matter how well you eat, it's no match for a good night's sleep. As people age, both the duration and quality of sleep tend to decline, making this a significant concern for seniors. The quality of sleep is directly related to their ability to fight off illnesses. Generally, seniors aged 60 to 80 should aim for 6 to 8 hours of sleep each night. However, both oversleeping (more than 10 hours) and insufficient sleep (less than 4 hours) can be detrimental to health. It's advisable to prepare for sleep around 21:00, with bedtime between 22:00 and 23:00 being ideal. The latest you should retire for the night is midnight. Moreover, it's important to emphasize daily naps, ideally lasting between 30 minutes to 1 hour, and you can have a glass of water before bedtime.
Singing Is Better Than Just Listening
Many elderly individuals enjoy listening to music to alleviate loneliness, but to achieve longevity, simply listening isn't sufficient. It's better for seniors to sing along. Regular singing not only increases lung capacity and improves cardiovascular health to some extent but also enhances cognitive abilities, boosts mental vitality, and memory. From a psychological perspective, singing effectively regulates emotions: sad songs can help vent frustration and suppressed emotions, while cheerful tunes increase happiness. Classic songs can evoke youthful memories and inject a sense of vitality, making life more hopeful.
Walking Is Better Than Running
Exercise is beneficial for a longer life, but it's important to do so within your limits. Some seniors prefer to jog during their morning exercises, but this isn't particularly recommended. Running increases oxygen consumption and can lead to shortness of breath, potentially resulting in oxygen deficiency. Additionally, many elderly individuals suffer from various chronic conditions like hypertension and bronchitis, making them susceptible to heart attacks or cerebrovascular accidents. For seniors, walking is the preferred exercise, and it's a good practice to include arm swings, shoulder taps, and waist twists as well. For those with excellent physical fitness, slow jogging can be tried, but always remember to warm up and cool down before and after exercise.
Food Is Better Than Medicine Supplements
Lately, an increasing number of seniors opt for oral liquid supplements and vitamin pills, or they place excessive faith in powerful traditional Chinese herbs like ginseng and astragalus. In reality, regardless of the type of health supplement, they can easily be associated with issues like unclear ingredients, inappropriate use, and excessive consumption. In comparison, dietary supplements derive from everyday foods, with a slower but gentler impact. For seniors in good health, a balanced and varied diet is all that's needed. A well-balanced diet for older adults should include approximately 300 grams of grains per day, 50 grams of meat and poultry, 50 grams of fish and seafood, 25 grams of eggs, 50 grams of legumes and soy products, 500 grams of vegetables, 250 grams of fruit, 250 grams of dairy and dairy products, and 25 grams of cooking oil. It's important to note that meals should be soft, warm, and have a mild flavor, which aligns with the physiological characteristics of older individuals.
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