Editor’s note:With the improvement of living standards, health has become our most concerned topic. What is healthy food? How to prevent physical diseases in life? This has become the focus of attention. People’s Health Network launched the column "Jintai Health Garden" to take stock of the most healthy lifestyle for you and take you into the health garden.
Only by nourishing the kidney meridian can we resist aging.
Kidney is the "innate foundation" of human body, and it is the organ with the most abundant genetic endowment. The Kidney Meridian of Foot-Shaoyin is also the meridian that has the most contact with human viscera, and it is the "healthy line" of life activities. The kidney meridian is full of qi and blood, and the meridians are unobstructed, so people will be strong and live longer.
The most important function of the kidney is to store the essence, which not only stores the innate essence, but also stores the acquired essence. Congenital essence is the primitive life substance that is inherited from parents to form zang-fu organs, which is related to human fertility, so people often attribute sexual dysfunction to "kidney deficiency"; The acquired essence is generated and transported by the spleen and stomach, and Shui Gu essence is hidden in the kidney, which controls the growth and development of human body. Maintaining the essence in the kidney is the key to anti-aging and prolonging life. Five methods of kidney meridian health care are well learned.
1. Rubbing Yongquan point frequently can nourish yin and tonify kidney, support the five internal organs, and encourage the blood circulation of kidney meridian.
2. Because the kidney meridian starts from the sole of the foot, you can often get through the kidney meridian by soaking your feet with wormwood leaf water.
3. Taixi point is the original point on the kidney meridian, and frequent stimulation of this point can stimulate the original motive force of the kidney. People with chronic kidney disease and renal insufficiency may wish to try it often.
4. Massage, moxibustion on the acupoints on the kidney meridian or knocking on the kidney meridian have better effects when the kidney meridian is in season at 5~7 pm.
5. Eat more black food such as black rice, black beans, sesame seeds and fungus in the diet; In daily life, winter is a good time for the kidney to be sealed, so we should not disturb the yang, control sexual intercourse and ensure adequate sleep.[detailed]
Endurance training has the best anti-aging effect.
According to the American Medical Express, researchers from Leipzig University and Saar University in Germany found that endurance training can better resist aging than strength exercise.
The researchers selected 266 healthy young people who didn’t usually take part in sports. Participants were randomly divided into three groups: endurance training (continuous running), high-intensity intermittent training (running and jogging alternately for four times after warm-up, and finally cooling limbs by jogging) and strength training (doing circular exercise on equipment, including body flexion, belly rolling, sitting posture pull-down, sitting posture rowing, sitting posture calf flexion and extension, front leg muscle extension, chest pushing and supine leg lifting, etc.), and a non-exercise control group. The first three groups exercised for 45 minutes three times a week, and a total of 124 people persisted.
At the beginning of the study and after the last round of exercise, the researchers analyzed the telomere length and telomerase activity of white blood cells in the blood samples of the participants respectively. The results show that compared with the control group, the telomerase activity and telomere length of the first three groups of participants have increased, which is very important for preventing cell aging, improving cell regeneration ability and healthy aging. However, compared with the strength training group, the telomerase activity of the other two groups is 2~3 times higher, and the telomere length is also significantly increased.
Researchers say that endurance training is an important mechanism to promote healthy aging. One possibility is that this type of exercise affects the level of nitric oxide in blood vessels and promotes positive changes in cells. In addition, from the perspective of evolution, endurance training can better imitate the behaviors of human ancestors such as traveling and fighting, covering a wide range, including running, swimming, skiing and cycling.[detailed]
Love to go out can live longer.
Many people are getting old, and their physical strength, energy and mobility are not as good as before, so they stay at home all day. A new study published in the Journal of the American Geriatrics Association shows that the elderly do not like to go out, and are prone to depression, anxiety and other mental diseases. The elderly who go out every day have a low risk of death and a longer life.
With the increase of age, the functions of bones, muscles, digestive system, cardiovascular system and central nervous system of the elderly gradually decline. Regular outdoor exercise can promote metabolism, increase energy consumption, improve fat metabolism, and help prevent hypertension and hyperlipidemia; Second, when walking, the lower limbs support the weight, and the joints and muscles of the upper and lower limbs coordinate with other parts of the body, which can strengthen myocardial contraction and have a positive effect on improving cardiopulmonary function and delaying joint degeneration of the lower limbs; Third, going outdoors can increase the ultraviolet irradiation time, which is beneficial to the synthesis of vitamin D in the body and prevent or delay the occurrence of osteoporosis. In addition, the elderly often go out to increase the chances of contact with people, maintain social functions through communicative behavior, and relieve depression.
Therefore, it is suggested that elderly friends go out more, and the best place to go is urban green space. A study published in the famous medical journal The Lancet found that the elderly can significantly improve their vital capacity by walking in a quiet and green park for one hour every day, and this benefit can last for more than 24 hours in most people; The risk of coronary heart disease in the elderly can also be reduced by more than 19%.
In addition, the elderly can chat with their neighbors or take a walk in the square, as long as they are outdoors, it is a good thing. But remind the old people to pay attention to: 1. Listen to the weather forecast before going out. Pay attention to the temperature difference when you go out in the morning and evening, and don’t wear too little in spring and autumn; 2. Take some food when you go out. For example, biscuits, bread, milk, easy to replenish energy at any time, but also carry a mobile phone; 3. Choose a good location. It is best to go to sunny, fresh air and quiet places; 4. Don’t be greedy. Don’t go too far or be too tired when you go out. You can ask your family to help you design the route.[detailed]
60 squats a day to raise legs against aging
Squat exercise is simple, effective and scientific, and can be carried out at any time, no matter whether it is at home or between work, as long as there is a "foothold".
As the saying goes, "people’s old legs wither first, and the old roots of trees wither first". Legs are the hub of the body, with 50% nerves, 50% blood vessels and 50% blood flowing. Therefore, keeping good legs is a key to health and fitness. Squat exercise is a great weapon to maintain legs, promote blood circulation and strengthen leg muscles. When people squat down, the muscles of legs and buttocks are squeezed, and the blood of lower limbs will quickly return to the heart, and when they get up, the blood will return quickly. This squatting together is conducive to the smooth flow of qi and blood, which can play the role of health preservation and anti-aging. In addition, squat exercise can also strengthen the muscle strength of lower limbs, consolidate the stability of knee joint, reduce blood lipid, prevent cardiovascular and cerebrovascular diseases, delay the decline of brain function and improve sexual function.
Bao Ke, a fitness and bodybuilding lecturer at Beijing Sport University, said that squatting is simple, but there are also many stresses. When standing, legs should be shoulder-width apart, toes should be outward, the vertical line of knee joint should not exceed the front toes, hips should be backward as if sitting on a bench, and the whole process should be straightened, the head should be raised and the abdomen should be closed, and there should be no movements with chest and knees clamped. Inhale when squatting, and exhale when standing.
According to the range of squatting, squatting movement can be roughly divided into semi-squatting, deep squatting and full squatting. In addition, there are popular squatting methods such as arrow squatting and side squatting. The angle of thigh above knee level is half squat, and the angle below knee level is squat. The quadriceps femoris is the most involved in squat, and the gluteus maximus is the most stimulated in full squat. When exercising, most people should give priority to squat, supplemented by semi-squat and full squat. Bao Ke reminded that you should squat slowly and get up quickly, otherwise you will easily damage your knee joint. When approaching the lowest position of squatting, it is best to slow down again, so as to better exercise the leg muscles.
Doing squats should be done according to one’s ability and step by step. It is suggested to do 4 groups one day, with 15 in each group, and then gradually increase the number. The rhythm standard of squatting is roughly once every 5 seconds, and the amount of exercise should be grasped by yourself. It is advisable to have asthma after each activity and pulse beating 120~140 times/minute. In addition, the squatting range should also depend on each person’s physical strength, and squatting is not suitable for everyone. People with hypertension, diabetes and joint diseases should not do it; The elderly or the infirm can first squat or "1/4" squat. The knee joint bending angle depends on the individual’s physical condition and feelings, and the squat should be slow and steady. When exercising, you can hold the bedside or door frame, do it 10 times at a time, no more than 5 times a day, or adjust it appropriately according to your own conditions.
If you have muscle pain at the beginning of the exercise, don’t worry, it is caused by the accumulation of lactic acid in the muscle. If you persist for a few days, the pain will disappear. Squat exercises should follow the principle of continuity, and only by insisting on it every day can there be significant results.[detailed]
Three options for providing for the aged in old age
Home care for the aged. That is, the elderly live at home and are provided with services by others, which is similar to the well-known domestic service, but there are differences: domestic service is mainly basic life services such as cooking, cleaning and taking care of children, while home-based care services tend to be more professional, such as bathing the elderly, sending medicines to doctors, visiting clinics, special nutrition catering, regular health assessment and relieving emotional problems. In other words, many professional services that domestic workers can’t do are the main direction and core content of home-based care services. Professional care and nursing services are even more needed if the elderly are ill or disabled and demented at home. The difficulty of this service is that the labor cost is too high, which leads to a high price, which is difficult for the average elderly to pay. At present, local governments have provided many tax reduction and subsidy policies to encourage the development of home-based care services, and the future trend should be the dual payment model of "government subsidy+user payment". At the same time, with the continuous expansion of service volume and service scale, this service can gradually reduce operating costs through scale, and the price will gradually enter a reasonable range.
Community pension. Mainly refers to the elderly go out of their homes and enjoy services in the corresponding facilities in their communities, such as eating, entertainment, health management, day care for the disabled elderly, etc. Community service is a widely recognized and accepted way for the elderly to continue their lives in their familiar environment. The price of community service is generally acceptable to the elderly on the basis of providing free places and purchasing services by the government.
Institutional pension. At present, most of the people who enter the old-age care institutions are elderly people who live alone in empty nests, with an average age of over 80. In fact, institutional pension benefits the elderly a lot. First, you don’t have to cook and clean yourself, so the burden of life is much reduced; Second, stay with peers and form social groups to avoid loneliness at home; Third, you can enjoy professional service resources; Fourth, reduce the burden on children and reassure them.
Where to provide for the aged depends on many factors, such as age, economic situation, cultural background, personal preferences, children’s wishes, and surrounding service resources. The best way to deal with it is to plan one’s old age as early as possible, so that one’s wishes are more in line with the allocation of resources.[detailed]
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