As people age, their bodily functions gradually decline. Health preservation has become increasingly important for the elderly to maintain good health and improve the quality of life. However, health knowledge is complex, and it is often difficult for the elderly to distinguish and absorb it. To help senior friends easily access practical health information, we have compiled 60 common questions covering key aspects such as diet, exercise, and sleep, hoping to contribute to everyone’s healthy life.
How to Eat Eggs for Maximum Nutrition?
Answer: Boiled eggs retain their nutrients well and have a high digestion rate, making them one of the best ways to eat eggs for maximum nutrition. Steamed eggs and poached eggs are also good choices. However, fried eggs are not recommended because high temperatures can destroy some nutrients, and they are also high in fat.
How Much Meat Should the Elderly Eat Per Day?
Answer: Generally, it is recommended that the elderly consume 40 – 75 grams of livestock and poultry meat and 40 – 75 grams of fish per day. Meat provides high-quality protein, but excessive consumption can increase the burden on the digestive tract and the risk of cardiovascular diseases.
What Are the Benefits of Eating Coarse Grains for the Elderly?
Answer: Coarse grains are rich in dietary fiber, which can promote intestinal peristalsis, prevent constipation, reduce the risk of cardiovascular diseases, and help control blood sugar. Oats, corn, and brown rice are all good choices.
Is It Better for the Elderly to Drink Milk or Yogurt?
Answer: Both milk and yogurt are suitable for the elderly. Milk is rich in calcium and high-quality protein, which helps with calcium supplementation. Yogurt contains probiotics in addition to protein, which can regulate the intestinal flora and improve digestion. Yogurt is more suitable for the elderly who are lactose intolerant.
Should Fruits Be Eaten Before or After Meals?
Answer: For most elderly people, it is more appropriate to eat fruits 1 – 2 hours after meals. At this time, the stomach acid is neutralized by food, and fruits can be better digested and absorbed. However, for elderly people with weak digestive functions, they can eat fruits between meals to avoid overburdening the digestive tract.
Can the Elderly Eat No Salt at All for a Light Diet?
Answer: No. Although the diet of the elderly should be light and salt intake should be controlled, eating no salt at all can lead to electrolyte disorders in the body. Generally, it is recommended that the elderly consume no more than 5 grams of salt per day.
Why Is Drinking Water Important for the Elderly?
Answer: Drinking water helps maintain normal body metabolism, promotes blood circulation, and helps remove waste from the body. Even if the elderly do not feel thirsty, they should drink water regularly in small amounts. The daily water intake is generally 1500 – 1700 milliliters.
Is It Suitable for the Elderly to Drink Honey Water Every Day?
Answer: If there are no contraindications such as diabetes, moderate consumption of honey water is beneficial for the elderly. Honey has the effects of moistening the intestines and relieving constipation, moistening the lungs and relieving cough, etc. However, the water temperature should not be too high, generally around 40°C, and 1 – 2 cups per day are appropriate.
Can the Elderly Eat Spicy Food?
Answer: Eating spicy food in moderation has certain benefits for the elderly, such as stimulating appetite and promoting blood circulation. However, if they have gastrointestinal diseases or hemorrhoids, they should reduce their consumption. Moreover, eating spicy food should be gradual to avoid excessive irritation to the digestive tract.
What Benefits Does Tofu Have for the Health of the Elderly?
Answer: Tofu is rich in high-quality plant protein, which is easy to digest and absorb and can supplement the protein needed by the elderly. At the same time, tofu also contains nutrients such as soy isoflavones, which are beneficial to cardiovascular health.
Exercise
How Many Steps Should the Elderly Walk Every Day?
Answer: Generally, it is appropriate for healthy elderly people to walk 6000 – 8000 steps per day. However, if they have chronic diseases or are relatively weak, they should reduce the number of steps according to their own conditions, with the principle of not feeling tired.
What Is the Best Time for the Elderly to Take a Walk?
Answer: The best times for the elderly to take a walk are after the sun comes out in the morning and in the evening. The air is fresh in the morning, and the body is more comfortable after a night’s rest; the physical activity ability of the human body is relatively good in the evening, and walking after meals helps digestion. However, it is necessary to avoid walking on an empty stomach or immediately after a meal.
What Other Exercises Are Suitable for the Elderly Besides Walking?
Answer: Tai Chi, Baduanjin, square dancing, swimming, etc. are all suitable for the elderly. Tai Chi and Baduanjin have slow and gentle movements, which can strengthen the body and regulate the mind and body; square dancing is interesting and can also be used for socializing; swimming has less pressure on joints and comprehensive exercise effects.
Do the Elderly Need to Warm Up Before Exercise?
Answer: It is very necessary. Warming up can make the body’s organs and muscles adapt to the exercise state in advance and reduce the risk of sports injuries. The elderly can do 5 – 10 minutes of simple warm-up before exercise, such as moving wrists and ankles, turning the waist, and walking slowly.
How Long After Exercise Can the Elderly Take a Bath?
Answer: The elderly should not take a bath immediately after exercise. They should rest for about 30 minutes until their heart rate and breathing return to normal and they stop sweating before taking a bath. Taking a bath at this time can avoid discomfort such as dizziness caused by blood vessel dilation and is also conducive to the body’s recovery.
Should the Elderly Keep Exercising or Stop Resting When They Feel Tired During Exercise?
Answer: They should stop resting immediately. Feeling overly fatigued during exercise may be a warning signal from the body. Continuing to persevere may cause bodily injury. If they still feel uncomfortable after resting, they should seek medical attention in time.
Is Outdoor Exercise Suitable for the Elderly in Winter?
Answer: Outdoor exercise can be carried out in winter, but attention should be paid to keeping warm and choosing the right time. It is better to exercise at noon when the sun is sufficient and the temperature is relatively high, and wear enough warm clothes to avoid getting cold.
Do the Elderly Need to Supplement Nutrition After Exercise?
Answer: Appropriate nutrition supplementation after exercise helps the body recover. They can drink some warm water or light salt water to replenish water and electrolytes, and can also consume an appropriate amount of protein-rich foods such as milk and eggs to help repair and grow muscles.
How Can the Elderly Avoid Falling During Exercise?
Answer: Choose a flat, dry, and obstacle-free exercise venue and wear properly fitting and non-slip sports shoes. The movements during exercise should be slow, and avoid sudden changes in direction or speed. For the elderly with poor balance, they can use walking sticks and other assistive tools.
Can Elderly People with Hypertension Exercise?
Answer: Yes, but they should choose low-intensity and slow-paced exercises such as walking and Tai Chi. During exercise, pay attention to monitoring blood pressure and avoid emotional excitement and excessive fatigue. Before exercise, consult a doctor and develop an appropriate exercise plan according to your own condition.
Sleep
How Long Do the Elderly Need to Sleep Every Day?
Answer: Generally, the elderly need about 7 – 8 hours of sleep per day, but there are large individual differences. Some elderly people may only need 5 – 6 hours of sleep to meet their physical needs. As long as they feel energetic after waking up, there is no need to worry too much about the length of sleep.
What Should the Elderly Do If They Suffer from Insomnia?
Answer: First, maintain a regular schedule and go to bed and get up at the same time every day as much as possible. Avoid using electronic devices before going to bed and relax through soaking your feet in hot water or drinking warm milk. If insomnia is severe, seek medical attention promptly and follow the doctor’s advice for treatment.
Is Napping Important for the Elderly?
Answer: Napping is relatively important for the elderly as it can relieve fatigue from the morning and improve their mental state in the afternoon. However, the nap time should not be too long, generally 20 – 30 minutes is appropriate. Otherwise, it may affect the quality of sleep at night.
What Is the Best Time for the Elderly to Go to Bed at Night?
Answer: It is more appropriate to go to bed between 10 pm and 11 pm. At this time, the body’s biological clock will prompt the body to enter a relaxed state, which helps improve sleep quality and ensure sufficient rest.
Can the Elderly Take Sleeping Pills If They Have Poor Sleep?
Answer: It is not recommended to take sleeping pills on your own. Sleeping pills have certain side effects and dependence. Long-term use may affect health. If sleep problems persist, seek medical attention first, find out the cause, and decide whether to use sleeping pills and how to use them under the doctor’s guidance.
Can the Elderly Do Strenuous Exercise Before Going to Bed?
Answer: No. Strenuous exercise before going to bed will make the body in an excited state, with an increased heart rate, making it difficult to calm down and thus affecting sleep. Strenuous exercise should be avoided 2 – 3 hours before going to bed, and some light activities such as walking can be done.
What Impact Does the Bedroom Environment Have on the Elderly’s Sleep?
Answer: A quiet, comfortable bedroom environment with a suitable temperature helps improve the sleep quality of the elderly. Keep the bedroom temperature at 20 – 22°C, humidity at 40% – 60%, reduce noise interference, choose a suitable mattress and pillow, and let the elderly sleep more soundly.
What Should the Elderly Do If They Get Up Frequently at Night?
Answer: Reduce water intake in the evening, especially 1 – 2 hours before going to bed. If frequent urination at night is caused by diseases such as prostate hyperplasia, seek medical attention promptly. At the same time, place a night light beside the bed to facilitate getting up at night and reduce the risk of tension and falls caused by darkness.
Can Listening to Music Help the Elderly Fall Asleep?
Answer: Soothing and gentle music can help the elderly relax, relieve anxiety, and thus promote sleep. You can choose some classical music or light music, with a volume not too loud, around 30 – 40 decibels is appropriate.
Is It Normal for the Elderly to Have Frequent Dreams?
Answer: Occasional dreaming is normal and may be related to recent mental stress, diet, and other factors. However, if there are frequent dreams for a long time and it affects sleep quality and daytime mental state, it may indicate a health problem such as neurasthenia, and it is recommended to seek medical attention promptly.
Daily Health Care
Do the Elderly Need Regular Physical Examinations?
Answer: It is very necessary. Regular physical examinations can detect potential diseases in time, achieving early prevention, early diagnosis, and early treatment. Generally, it is recommended that the elderly undergo a comprehensive physical examination once a year, including blood routine, urine routine, liver function, renal function, blood lipids, blood sugar, electrocardiogram, abdominal B-ultrasound and other items.
How Can the Elderly Prevent Colds?
Answer: Pay attention to adding or reducing clothes in time according to weather changes to avoid getting cold. Keep indoor air circulating and ventilate frequently. Do appropriate physical exercise to enhance the body’s immunity. During the high incidence season of influenza, try to avoid going to crowded places, and get a flu vaccine if necessary.
What Should the Elderly Eat to Supplement Calcium?
Answer: Foods such as milk, soy products, fish, shrimp, and nuts are rich in calcium. Milk is a high-quality source of calcium supplementation. Drinking 300 – 500 milliliters of milk per day can meet the calcium needs of most elderly people. Calcium supplements can also be taken appropriately under the guidance of a doctor.
What Should the Elderly Do If They Have Poor Eyesight?
Answer: Maintain good eye habits, avoid looking at electronic screens for a long time, and rest your eyes regularly. Eat more foods rich in vitamins A, C, E, and lutein, such as carrots, blueberries, spinach, etc. Regularly have an eye examination, and seek timely treatment if there are eye diseases.
How Can the Elderly Prevent Osteoporosis?
Answer: In addition to calcium supplementation, supplement vitamin D to promote calcium absorption. Get more sun exposure, 15 – 30 minutes per day. Do appropriate outdoor exercises such as walking and Tai Chi to strengthen bone strength. Avoid bad habits such as smoking and excessive drinking.
What Should the Elderly Eat If They Have Poor Teeth?
Answer: Choose soft and easy-to-chew foods such as porridge, noodles, steamed eggs, tofu, etc. Cut food into small pieces and cook it thoroughly for easy eating. Eat more foods rich in protein and vitamins to enhance the body’s resistance and promote dental and oral health.
What Should the Elderly Do If They Have Itchy Skin?
Answer: Keep your skin clean, but avoid over-cleaning. The water temperature for bathing should not be too high, and the time should not be too long. Use mild shower products. After bathing, apply moisturizing skin care products in time to keep your skin moist. If the itching is severe, it may be caused by skin diseases or other systemic diseases, and seek medical attention promptly.
What Should the Elderly Do If They Have Memory Decline?
Answer: Maintain a positive attitude towards life, participate in more social activities, and communicate with others. Do some mental activities such as reading, watching newspapers, playing chess, and playing intellectual games to exercise the brain. Have a reasonable diet and eat more foods rich in unsaturated fatty acids and vitamins such as fish and nuts.
How Can the Elderly Prevent Constipation?
Answer: Increase dietary fiber intake and eat more vegetables, fruits, and coarse grains. Ensure sufficient water intake every day and do appropriate exercise to promote intestinal peristalsis. Develop the habit of defecating regularly. Even if there is no urge to defecate, sit on the toilet for a few minutes to cultivate the defecation reflex.
What Are the Benefits of the Elderly Soaking Their Feet?
Answer: Soaking feet can promote blood circulation, relieve fatigue, and improve sleep quality. The water temperature is generally controlled at 40 – 45°C, and the time is 15 – 20 minutes. You can add traditional Chinese medicinal materials such as mugwort leaves and ginger to enhance the health care effect, but do not soak your feet when your skin is broken.
Psychological Regulation
How Can the Elderly Maintain a Good Attitude?
Answer: Cultivate hobbies such as calligraphy, painting, flower raising, and fishing to enrich life. Keep in close contact with family and friends and share life details. Face changes and difficulties in life actively, learn to self-regulate emotions, and maintain an optimistic and positive attitude.
What Should the Elderly Do If They Feel Empty After Retirement?
Answer: You can participate in some community activities and courses at senior universities, make new friends, learn new knowledge and skills. You can also participate in volunteer services, give play to your remaining abilities, contribute to society, and make life fulfilling and meaningful.
How Can the Elderly Cope with Loneliness?
Answer: Actively communicate with family members and meet with children regularly. Actively integrate into the community, participate in social activities, and establish friendships with peers. Keeping pets can also relieve loneliness to a certain extent.
How Can We Help the Elderly Relieve Anxiety?
Answer: Family members should care more about and accompany the elderly, listen to their voices, and provide emotional support. Encourage the elderly to relax through exercise, listening to music, traveling, etc. If the anxiety is severe and affects daily life, seek help from professional psychotherapists.
How Can the Elderly Face the Psychological Pressure Brought by Diseases?
Answer: Correctly understand diseases, understand the treatment methods and prognosis of diseases, and enhance the confidence to overcome diseases. Actively cooperate with doctors for treatment and communicate experiences with patients to encourage each other. Family members should give understanding and support to help the elderly establish a positive attitude.
How Can the Elderly Cultivate a Positive Attitude Towards Life?
Answer: Pay attention to the beautiful things in life and discover the fun around you. Set some small goals and strive to achieve them to gain a sense of achievement. Learn new knowledge and skills, constantly challenge yourself, and enrich life experiences.
How Can We Help the Elderly Adapt to Changes in Life?
Answer: Communicate with the elderly in advance to let them be mentally prepared. During the change process, give patient guidance and help and encourage the elderly to try new things actively. Pay attention to the emotional changes of the elderly and provide timely comfort and support.
How Can the Elderly Handle Conflicts with Their Children?
Answer: Keep calm and avoid emotional quarrels. Communicate with your children calmly, express your thoughts and feelings, and listen to your children’s opinions at the same time. Respect your children’s lifestyle and choices, understand each other, and seek consensus.
How Can the Elderly Find Fun in Life?
Answer: Start from your own hobbies and participate in related activities. For example, if you like music, you can join a choir or attend a concert; if you like traveling, you can arrange short trips. You can also try new things such as learning photography and cooking new dishes to discover new fun in life.
How Can We Help the Elderly Maintain Social Life?
Answer: Encourage the elderly to participate in activities organized by the community, such as senior clubs and cultural performances. Support the elderly to keep in touch with old friends and have regular gatherings. Help the elderly expand their social circle and make new friends, such as by participating in interest groups.
Medication Safety
What Should the Elderly Pay Attention to When Taking Medication?
Answer: Take medication strictly according to the doctor’s advice and do not increase or decrease the dosage or stop taking the medicine on your own. Understand the effects, side effects, and administration methods of the drugs. Take the medicine with enough water and avoid dry swallowing. Pay attention to the interaction between drugs. When taking multiple drugs at the same time, inform the doctor, and let the doctor judge whether there are risks.
Can the Elderly Buy Health Products for Themselves?
Answer: It is not recommended to buy on your own. Health products cannot replace drugs to treat diseases, and the quality of health products on the market varies. If you need to take health products, consult a doctor or professional first and choose reasonably according to your physical condition.
It is hoped that the above 60 questions and answers on health preservation can provide comprehensive guidance for the healthy life of elderly friends. Health preservation is a long-term process that needs to start from every little bit of daily life. May every elderly person be able to maintain a healthy body and a positive attitude and enjoy a happy and wonderful old age. If you encounter any problems during the health preservation process, it is recommended to consult a doctor or professional in a timely manner to obtain more accurate and personalized advice.
