Time is merciless, because no one can stop the arrival of old age; But the human body is very “stubborn”, because as long as the right method is used, the disease and cognitive decline can be stopped.
Catherine McGinnis, an associate professor of the Graduate School of social work of Boston College in the United States, described in detail the famous “MacArthur Study” in her book “social work for the elderly”, that is, by adjusting diet and exercise, we can “successfully” age.
1. Don’t follow the diet of young people. To keep healthy, the elderly need a balanced diet with low fat, high carbohydrate and high protein. Therefore, the elderly need more protein than the young and should eat more meat, fish, poultry, eggs and dairy products.
2. Carbohydrate intake should be divided into processed and complex. Generally speaking, bread, baked food and candy contain processed carbohydrates, which are enough for the elderly; However, eating less legumes will lead to insufficient intake of complex carbohydrates, which will easily lead to constipation and other gastrointestinal problems.
3. The intake of vitamins and minerals should be guaranteed, because it can repair the cell damage caused by diseases.
4. If you can persist in walking more than three times a week for 45 minutes each time within a year, you can increase endurance, relieve joint pain and improve blood circulation.
5. Weight lifting training can increase metabolic rate, reduce weight, improve balance, reduce wrestling, and reduce depression.
6. Through mental exercise, the decline of cognitive function can also be completely avoided. For example, doing crossword puzzles, number games, reading newspapers and recalling things learned in the past can stimulate the creativity of the brain.
It is worth noting that the psychological state of the elderly depends on their physical condition to a large extent, that is, good health and good psychological state. Therefore, ensuring physical health is the first priority. In addition, the elderly need to keep in touch with others to develop a good attitude.
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