Geriatric disease prevention methods include

Geriatric disease prevention methods include five core directions: personalized dietary adjustment, regular and appropriate exercise intervention, early screening and dynamic management of chronic diseases, cognitive function maintenance training, and building a social support network. To be honest, there is no "universal formula" that is universally applicable. All methods must be based on your own physical condition. Blindly following the trend of health care may lead to pitfalls.

Speaking of this, I have to mention Aunt Zhang, whom I met at a community free clinic before. I heard in a health class that the elderly must be vegetarian to be healthy. After eating for more than a year, her face became sallow and she often caught colds. The hemoglobin was only 80g/L, which is moderate anemia. Nowadays, the controversy about the diet of the elderly on the Internet has not stopped: one group says that the elderly have a slow metabolism, so they should eat as light as possible, and it is best to eat a vegetarian diet without any oil. ； The other group advocates giving priority to ensuring high-quality protein intake and not being one-size-fits-all. Judging from clinical experience, I am more inclined to the latter. Aunt Zhang later adjusted her diet to one egg, two ounces of lean meat (no, lean pork or poultry) a day, and deep-sea fish twice a week. She only put half a spoon less salt than young people. After three months, all the indicators in the reexamination were improved, and she even had fewer colds during the change of seasons.

Don’t just focus on eating, there are actually more misunderstandings about physical examination. Uncle Li, a retired teacher who I had previously managed, had regular physical examinations every year at his workplace and always felt that he was in great health. Last year, he was reluctant to persuade him to undergo a gastrointestinal endoscopy because he thought it was a waste of money. As a result, three adenomatous polyps were found, and there may be a risk of malignant transformation in half a year. There are now two completely different views on physical examinations for the elderly: Some people think that regular physical examinations every year are enough, and there is no need to spend wasteful money on special screenings. ； The other group recommends that people over the age of 60 must undergo gastrointestinal endoscopy, low-dose lung CT, bone density and cognitive function screening every 2-3 years, and earlier if there is a family history. In fact, this really depends on the person. If you have long-term smoking, recurrent gastrointestinal discomfort, or immediate family members with a history of cancer, you really cannot save this money.

Speaking of exercise, I have seen too many old people practice blindly and end up in the hospital. Uncle Wang, who lives in the same community, used to compare his steps on WeChat with his old friend every day. He walked up to 28,000 steps a day. After half a month, his knees were so swollen that he couldn't go downstairs. It was found that his meniscus was worn. Later, I changed to doing Tai Chi for 20 minutes every morning, and taking a 20-minute walk around the neighborhood with my wife in the afternoon. Now my knees no longer hurt, and my blood pressure is more stable than before when I walked violently every day. This area is quite controversial. Some people believe that "life lies in exercise" and feel that the more you move, the better your physical fitness will be. ； There are also colleagues in the rehabilitation department who advocate that "the elderly should take their time to exercise" and take a 10-minute rest after exercise to restore energy and no joint pain. Especially for the elderly with lumbar spine problems and degenerative arthritis, do not force yourself to climb mountains and stairs, which may injure your body.

Many people think that geriatric diseases are physical problems such as high blood pressure and diabetes. In fact, brain problems should be prevented in advance. Grandma Chen downstairs in my house used to stay at home and watch TV every day after her wife left. She didn't like to talk, and her memory got worse and worse. The last time she went out to buy groceries, she forgot where her home was. Later, her granddaughter taught her to make short videos to record the roses she planted on the balcony. Now she has more than a thousand fans. She thinks about what to shoot and how to add special effects every day. Her memory is obviously much better. Last week, she took the bus to the outer suburbs to deliver freshly made dumplings to her grandson. There are also different views in this academic field: Some people think that the elderly should live in peace and stability, and should not waste their brains learning new things. ； Public research data also shows that engaging in brain-using activities more than three times a week, such as learning new skills, playing chess, and bridge, can reduce the risk of Alzheimer's disease by about 40%. I personally suggest that the elderly should "work hard" more. The more they use their brains, the smarter they will become. It is not empty talk.

Finally, let me talk about a point that many people overlook, that is, you need to have a chatty companion. I met Grandma Liu in the outpatient clinic before. Her children work out of town and she usually lives alone. Her blood pressure fluctuated high and low before, and she tried several antihypertensive drugs but nothing worked. Later, the community paired her with a college student volunteer who came to chat with her twice a week. She also joined the community chorus. Now her blood pressure is very stable, and she has reduced her antihypertensive medication by half as prescribed by her doctor. The WHO has previously published data saying that the risk of cardiovascular and cerebrovascular diseases is 30% higher for elderly people who are lonely for a long time than those with stable social contacts. This is really not alarmist. The impact of emotions on the body is much greater than many people think.

In fact, you see, none of these methods are complicated or difficult to say. The difficulty lies in not copying other people's experiences, paying more attention to your own physical feelings, and finding a doctor every once in a while to adjust a plan that suits you. It is more effective than any sky-high-priced health products.