In the life of a person, it is inseparable from life and death.Especially after the age of 60, the human body enters the old age, the aging speed of the body accelerates, the organs gradually degenerate, and the closer to the end is getting closer and closer.
No one can predict where the end point is, but some studies have shown that in fact 10 years before the death, the body has sent us a signal.
One, 60-70 years old is the "key period for longevity".P> 60-70 years old is a critical period of longevity or not, Because the body is officially entered the old age at this time, the physical function is gradually declining, and various chronic diseases are gradually declining. Various chronic diseases are chronic diseases.Also found the door.In addition, many elderly people have just retired, and their gravity has changed greatly, and they cannot be adjusted immediately. In 2019, a study on "Nature · Medicine" states that human aging does not occur in uniform speed.When 34, 60, and 78 years old, cliff -like declines will occur, and the protein in the blood will occur huge differences. Chinese medicine classics "Yellow Emperor Nei Jing · Su Wen · Shang Anni True theory" , Can move ".Translated into vernacular is 60 years old, and the true qi failure and bone degeneration in the body. We must pay attention to maintaining the body and lay a solid foundation for future life. The Xiyuan Hospital of the Chinese Academy of Chinese Medical Sciences Chief Physician Miao Yang also said, the human body various itemsFunction will wear out over time. At the stage of the age of 60, it is the period when the body changes the most. After the age of 70, it will gradually stabilize, and it will enter the unstable period again after the age of 80. From this, we can see that 60-70 years old is a critical period for longevity, and we need to pay more attention. 2. The key ten years of thought in good condition, 3 things, From the age of 60, the bodys aging basically has entered a process of quantitative change. At this time, if you do not do well, it is likely to have qualitative changes, which will have a great negative impact on health.It is important to do three things well. 1. Active exercise to ensure muscle and bone mass After the elderly themselves have the problem of decreased metabolic rate, muscle strength, and decreased bone density . No longer active exercise, it will make the loss of loss faster and increase the risk of osteoporosis and fractures. The elderly should exercise appropriately in daily life. The exercise is small, short -term, and multiple times. It is recommendedMuscle training. 2. Good diet, 4 kinds of nutrition cannot be missing
Protein Rich foods include chicken, shrimp, fish, milk, eggs, etc.;; B vitamin rich vitamins include vegetables and vegetables, mushrooms, and soy products; calcium content rich foods include milk and green leafy vegetables. At the same time, Promote calcium absorption.
3. Optimistic mentality, laugh at life
"Emotional illness is more terrible than the body."A study on Aging pointed out that under negative emotions such as loneliness, fear, depression, etc., it will lead to nearly 20 months old age, which is more harmful than smoking.
When three or 65 years old, if you want to live long, pay attention to 4 indicators
Research published in "British Medical Magazine in August 2021 shows that the worse the ability to exercise after the age of 65, the higher the risk of death. and 10 years before death, there will be signs, which are mainly reflected in the four indicators of exercise ability, namely walking speed, sitting ability, strong grip, and daily activity ability ability (change clothes, go to the toilet, etc.). As you get older, the stronger will be.
Analysis of the people who have died, they found that in the 10 years before death, their ability to sit on the stations is poor; 7 years before death, the self -reporting movement has a poor movement function; and in the past4 years before death, daily activities became more difficult.
1. Walking speed
Song Yuetao said that the speed of walking speed represents cardiopulmonary function, muscle and bone health. Healthy adult steps should be 1.3 ~ 1.4m per second, and the steps of the elderly should be kept 0.8m per second. If it is lower than 0.6m, it means that the speed is too slow.
2. Sitting ability
NanjingChen Flowy, Director of the Medical Examination Center of the Municipal Chinese and Western Medicine Integrated Hospital pointed out that from sitting posture to the original standing posture, there is no need to assist with both arms, which shows that the balance and coordination of the body is better.These elderly people will wrestle fractures, and the risk of incidence other than cerebrovascular is lower.
3. Strong grip
Dong Peng /strong> It means that the strength of the grip can reflect the quality of the heart. The calculation formula of the grip force is grip (KG)/weight (kg)*100, and the normal grip should be & gt; 50.If the measured value & lt; 50, you need to consider whether the heart function is reduced and the systemic arteriosclerosis.
4. Daily activities
Zhou Huiyi, Department of Nutrition of Huashan Hospital Affiliated to Fudan University It is pointed out that daily activities can reflect the ability of the elderly. Some elderly people who suffer from muscular are not competent for some normal activities, such as dressing, toilet, cooking, etc., which will cause human weakness, organ failure, and shorten the life span of the elderly.
It is difficult to avoid being old and sick, but we can develop good living habits in a critical period, effectively delay the aging process, and enjoy high-quality elderly elderly peopleLife.
Reference Data: [1]It may be related to these 4 indicators!Hurry up to self-check ". Health Times 2023-12-13 [2]" 62-year-old Fei Xiangs tendon meat!After 60 years of age, want to be good, do these three points ". Hangzhou Disease Control 2023-06-29 [3]" 60-70 years old is the "key period for longevity"!Do 6 things well, do not ask for longevity!". Health Times 2023-12-18
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