Nutrition is more important than exercise

Looking at the whole society, most of those who actively exercise every day are the elderly. They have plenty of time to do various sports that they want to do but don’t have time to do when they are at work.

Logically, with such active exercise, the number of sick elderly people should decrease, but the current status of many elderly people is:

The older I get, the more I exercise, but the more illnesses I suffer. I've been to the hospital quite often, especially for cardiovascular and cerebrovascular diseases, which I still suffer from despite exercising.

What is the reason for this?

Eating is much more important than exercising. Those who get sick even after exercising are usually those who focus more on exercise than on diet. Therefore, when you get older, your body will often have many problems:

1. Deficiency of Qi and Blood

Qi and blood deficiency is a common problem for many middle-aged and elderly people. Your organs have served you for decades, but they have also been worn out.

2. Weakened digestion and absorption capacity

Another characteristic of the elderly is that their appetite decreases, their gastrointestinal digestion and absorption capacity weakens, and their sleep time also decreases, which causes their immunity to decline as they age, making them more susceptible to illness.

3. Insufficient blood supply

The elderly suffer from both qi and blood deficiency, and the reduction in blood volume can easily lead to insufficient blood supply to the limbs. Therefore, they are relatively afraid of cold and wear more clothes.

Older people, please remember: nutrition is more important than exercise!

Balanced nutrition means fewer diseases and longer life

A reasonable and rich diet can strengthen the body, replenish qi and blood, ensure that all organs in the body have adequate blood supply at all times, reduce the occurrence of cardiovascular and cerebrovascular diseases, and prolong life.

The physical weaknesses of the elderly should pay attention to the following points in diet therapy:

1. Eat something chewy

Tooth loss is a problem that worries many elderly people. For these elderly people, food should be cooked softer to aid digestion.

For the elderly whose teeth are still healthy, as long as they can bite, they can eat normally. There is no need to pursue soft and rotten food. After all, the teeth and intestines of the human body are "use it or lose it".

2. The staple food is essential

You must eat staple foods, and it is best to ensure 3-4 bowls per day.

For obese elderly people, you can replace refined rice and white flour with whole grains such as brown rice, oats, and multi-grain rice.

3. Eat fruit every day

For fruit, just eat one tangerine, one orange, or one apple every day.

If it is other types of fruits, eating a fist-sized amount every day is enough.

4. Eat enough vegetables

Eat 500g of fresh vegetables every day, which is about a large plate of cooked vegetables. The more varieties the better, and it is best to choose dark-colored vegetables.

Of course, remember to use less oil and salt when cooking.

5. Milk provides nutritional supplements

You should drink at least 300ml of milk or 300g of yogurt every day.

6. Eat meat, poultry, fish and eggs in moderation

Eat mutton regularly, and mainly eat marine fish and shrimp, which have high nutritional value and less pollution.

Eat a variety of meat dishes every week to ensure that you have a full range of nutrients. When cooking red meat, remember to remove the fat and skin.

At the same time, eat less or no duck, snails, mussels, mullet, crabs. These foods are cold in nature. The spleen and stomach of the elderly are weak, and raw and cold things can easily hurt the spleen and stomach, so the elderly should try to eat less or no food.

7. Eat more porridge

It is recommended to often use red dates, longan, walnut kernels, ginkgo, yam, chestnut, hollow lotus seeds, pine nuts and other nuts to cook porridge, which is delicious and nutritious.

8. Control the use of oil

When choosing vegetable oil, it is best not to exceed 15 ml per day, which is about three teaspoons.

The amount of animal oil should be controlled and it is best not to eat it every day.

9. Drink tea according to the season

Elderly people should also be very careful about the tea they drink. In autumn and winter, cold teas such as bitter melon tea, kuding tea, honeysuckle tea, and cassia seed tea should be drunk as little as possible.

You can replace it with black tea, Pu'er and other temperate teas.

Daily moderate exercise is necessary, but nutrition must also keep up. This is good for the body.