After the age of 60, the body is like an old house that has been used for decades.
On the outside, it looks like a habitable place, but on the inside, it is full of small problems, like many hidden dangers, which can happen at any time.
Common chronic diseases such as high blood pressure, diabetes, and arthritis are like aging electrical wires and clogged water pipes in an old house.雖不至致命，卻每每令人心煩意亂。
可別覺得這些問題是“年紀大了正常”，其實完全可以通過好習慣來“翻新”身體，把健康指數提上去，讓你年過六十還能活得像剛裝修過的房子一樣，既紮實又舒適。
Let's talk about the first good habit first, "Don't be lazy, get moving".After the age of 60, the body loves to be lazy, and it may even feel like a big project to go downstairs to throw out the garbage.
But the lazier you are, the easier it is for the "parts" of the body to rust, especially the cardiovascular system, which is most afraid that you will not move.
After a long period of inactivity, blood circulation is like water in the water pipe of an old house, once it stagnates, oil and rust stains will immediately pile up.
According to the World Health Organization, sedentary people have a 40% higher risk of heart disease and stroke than active people, and this number alone is scary enough.
Exercise doesn't have to run and climb mountains, after we are 60 years old, don't sprint, just walk.
Walking briskly for 30 minutes or dancing square dance every day will greatly improve the body.There's also a simple "exercise test": if you can maintain a slight sweat while walking, and you can still breathe a little but still be able to talk, that's just right.
Studies have found that 30 minutes of moderate-intensity exercise per week, such as brisk walking or cycling, can reduce the risk of death by 0% to 0%.
Even better, exercise can also save your knees a little bit.
This is where the knee wears out, but if you move, the joint fluid secretion increases, the lubrication is better, and the knee lasts a few more years. It's a pity that many people would rather slump on the sofa and swipe their phones than move their legs, which is a habit that is really undesirable.
Let's talk about the second good habit, "eat smarter".
After the age of 60, the appetite may still be the same as when you were young, but the body's metabolic capacity cannot keep up. If there are still big fish and big meat waiting, the blood vessels will be surrounded by "greasy" sooner or later.
中國每年因為心血管疾病死亡的人超過300萬，其中很大一部分是吃出來的，尤其是吃太多高脂肪、高膽固醇的東西。
So how do you eat it wisely? The secret is just two words:Color.
Eat more brightly colored vegetables and fruits, not only to look good, but also to have their own "division of labor" in the nutrients.
Red tomatoes contain lycopene, which is an antioxidant; Green broccoli has folic acid and vitamin K, which can help reduce the burden on blood vessels; Orange carrots are rich in β carotene, which protects the eyes and immune system.
A study in the United States found that eating five colors of fruits and vegetables a day can reduce the risk of heart disease by 30%.If you don't like to eat it raw, then steam, boil, and try not to fry it, so that the nutrients can be preserved to the greatest extent.
In addition to eating color, you also have to control the amount.After the age of 60, the metabolism is slow, and it is easy to "fill the inventory" if you eat too much.
Daily staple foods can be appropriately replaced with miscellaneous grains, such as oats, sweet potatoes, millet, etc. These grains have a low glycemic index and help stabilize blood sugar.
Another tip is to eat some vegetables or drink a bowl of clear soup before meals to reduce the intake of staple foods and meats.Don't eat pork knuckle stew with the mentality of "making up for it", every bite of thick soup may add some "bricks" to cholesterol.
Let's take a look at the age-old topic of "sleeping". After the age of 60, sleep problems are almost a national phenomenon.
I can't sleep at night, I wake up in the middle of the night and can't go back, and I start to be in a daze before dawn in the morning. Lack of sleep not only makes people lose energy, but also makes the body's "repair program" unable to keep up. If you don't sleep well for a long time, your blood pressure and blood sugar may deviate, and your immunity will be greatly reduced.
So how can you sleep better?
首先得有個規律作息，別晚上十點還刷手機，藍光刺激會讓你的大腦像白天一樣活躍。
It is recommended to soak your feet in the evening or drink a glass of warm milk, these small habits can relax the body.
The environment of the bedroom is also very important, don't sleep with the TV on, dim the lights, and have the right room temperature to create a good sleeping atmosphere for the body.
One more important point is this:Another sleep Taiku.Some people think that "the more sleep the better", but studies have shown that people who sleep more than 8 hours a day have a higher risk of heart disease and diabetes. The ideal sleep time is 0 to 0 hours, less is not enough, and more is not enough.
The last key habit is "don't always be in a gloomy mood". The impact of mental health on the body is greater than many people think.
If you are depressed for a long time, anxious or often angry, the stress hormone cortisol in your body will spike.If this hormone is high for a long time, blood sugar and blood pressure will be affected, and it may lead to obesity and weakened immunity.
To make your mood better, the most important thing is to make life a little more "sweet" and find a reason to be happy.
After the age of 60, don't waste time on those troublesome things, worrying about children and entangled in the past gains and losses will only make people more and more tired.
At this stage of life, you should learn to live for yourself and find something to make yourself happy.For example, raising flowers and plants, watching them grow up slowly, and the mood is also relaxed; Or fishing, enjoying the satisfaction of "catching a fish" by the lake; You can also practice calligraphy, and every word you write is your own sense of achievement.
If this is too quiet, try learning new skills, such as square dancing, learning a musical instrument, or even playing video games with your grandchildren. As long as it is something that interests you, it is worth trying, and your mood will naturally improve.
Studies have found that if the elderly maintain social activities, such as attending regular gatherings, chatting with friends and family, and walking their children, the risk of heart disease is more than 20% lower than those who live alone and do not like to go out.
Moreover, if you interact with people more, your emotions will be much brighter.
A simple truth:Emotional communication itself is a "healing medicine", chatting with friends about gossip and basking in interesting things about life can instantly reduce stress by half.
The most fearful thing is to lock yourself in the house, and even the downstairs neighbors rarely say hello, and over time, the loneliness will come up, the mood will also deteriorate, and the health index will naturally plummet.
Some people may ask, why can't you stick to these good habits when you know that they are important?
The real difficulty is not the beginning, but how to integrate these habits into your life and become something that you will naturally do every day.
For example, turning a walk into a thunderous "schedule", no matter what the weather is, going out for a walk has become a "need" of the body for a long time.
Or find a group of like-minded friends to dance and play chess with, and the company of each other will make it easier to persevere.
The best thing to do is to add a little "human touch" and "ritual" to the habit, and when these activities are no longer just monotonous tasks, but become fun in your life, the habit will not be abandoned halfway.
What are your thoughts on this? Welcome to discuss in the comment area!
[75] Liu Min. Healthy elderly have 0 good habits[J].Family Medicine. Medical Selection,0,(0):0.