According to statistics, 80% of coronary death victims are over 60 years old, and 75% carry pathologies available at the time of infection, such as heart disease, diabetes, kidney failure ... Poor resistance, weakened immune system is more vulnerable to invasion of viruses. Therefore, good health care for the whole family, especially the elderly is very important before the coronary pandemic as today.
Light Exercise
In the elderly, the functions begin to age, often feeling aches and pains leading to less exercise. However, according to health experts, doing light sports suitable for age, such as walking, cycling, nourishing, limping, yoga ... will help maintain the agility, toughness, slowing down the aging process and increasing resistance, preventing disease.
Note that the daily exercise should only last a maximum of 30 minutes and at least 03 hours from bedtime to ensure the body is rested.
Older people need to pay more attention to their health facing the coronary pandemic.
Create healthy habits
An optimistic, happy lifestyle, eating, sleeping and exercising in moderation help the elderly body to be in a state of relaxation. This is also an effective way to increase resistance.
Getting enough sleep makes the immune system stronger, making it easier for the body to fight viruses. Sleep also improves memory and concentration. Older adults should aim for 7.5 to 9 hours of sleep each night.
Seniors should not smoke, drink alcohol, have regular checkups, and talk to their doctors regularly to understand changes in their health. Don't forget to get vaccinated against the flu and pneumonia. This is also a way to increase disease prevention.
Many people often have a habit of storing unused used items indoors. This is not a good thing to do because living in a clean, tidy environment, cleaning your hands often and before eating is another way to stay healthy. Especially at the time of the corona virus disease, hand washing is even more necessary. Health professionals recommend washing hands thoroughly with soap and water for at least 20 seconds, rubbing every part of your hand. Alternatively, an antibacterial hand sanitizer may be used. Avoid touching your eyes, nose and mouth.
Reading books every day helps elderly people to find joy and feel more relaxed.
Appropriate diet
In old age, energy requirements are lower than in youth because of reduced physical activity and reduced metabolism. In the elderly, the activities of the digestive organs are reduced. Therefore, dividing meals is an appropriate way to meet the energy needs of the day. Older people should have one to two snacks, in addition to the three main meals. Meals should provide a complete range of four basic nutrients: protein, carbohydrate, fat, vitamins and minerals in reasonable amounts, high in fiber and protein.
Dinner should not eat much, away from bedtime. About an hour before bed, you can drink a glass of warm milk to increase resistance, deep sleep.
Balance between nutritional components
Older people need high amounts of protein to maintain muscle mass, bone and heal the cell damage caused by aging, about 1.0-1.2 grams of protein per kg of weight. Note, should choose protein types that are easy to digest and absorb, should eat fish more than meat, limiting red meat, processed meat.
Give priority to eating green vegetables and fruits to make up for the aging digestive system. Limit salt. Sugar should be used less than 20g a day. Need to drink enough water (1.5-2 liters a day).
Dietary fat should be maintained at 20-25% of energy. Elderly people do not need to abstain from excessive fat because fat helps support the absorption of oil-soluble vitamins like vitamins A and E. Preferably choose unsaturated fat.
Vitamins and minerals make up a small amount but play an important role in the activities of the body, especially the process of increasing resistance for the elderly.
Should you have any questions, please do not hesitate to contact us:
City International Hospital
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General disclaimer
Always consult your doctor regarding any concern about your health. Your doctor will be in the best position to give the appropriate medical advice. For suspected undesirable drug reaction and seek medical attention immediately.