Things to Do Less After 65: A Senior Health Guide

Things to Do Less After 65: A Senior Health GuideEvery time I come to the market, I hear so many interesting things. What's new today? Lihua thought to herself as she walked

Things to Do Less After 65: A Senior Health Guide

Every time I come to the market, I hear so many interesting things. What's new today? Lihua thought to herself as she walked. Her mission today was to buy enough groceries for the week. Lihua was a middle school teacher, and she always enjoyed browsing the market in her spare time, soaking in the lively atmosphere.

As she was choosing tomatoes, two elderly ladies were chatting animatedly beside her. One said, Did you hear? The doctor said that after 65, there are some things you shouldn't do anymore, like strenuous travel or eating too much greasy food. The other one chimed in, Yes, young people nowadays don't understand. They think we can do anything even when we're old, but sometimes doing less is smarter. Listening to their conversation, Lihua couldn't help but feel a twinge of worry. Her mother was 68 years old and had a wide range of hobbies, from traveling to cooking, all of which she did actively. Today, she was taking her son Xiaoming to the hospital. Xiaoming had accidentally fallen and injured his leg at school yesterday and needed further examination.

During the examination, Lihua couldn't help but bring up the topic she had heard at the market. Doctor, I overheard someone at the market say that there are certain things elderly people over 65 shouldn't do. Is this true? The doctor smiled, put down her tools, and said seriously, Actually, everyone's physical condition is different, so we can't generalize. But it's true that as we age, seniors should avoid activities that could put too much strain on their bodies. She paused for a moment and continued, For example, overly strenuous physical activities, prolonged sun exposure, or outdoor activities in extreme weather conditions can all pose unnecessary risks to our health.

Lihua nodded in understanding. She thought of her mother, who was full of energy but was indeed at an age where she needed to be careful. Besides avoiding physical activities, are there any other things they need to pay special attention to? Lihua asked.

The doctor thought for a moment and replied, Seniors need to pay more attention to their food choices. Some things they may have been used to eating before may not be suitable anymore when they get older. I'll give you a suggested diet list later. Lihua was very grateful for the doctor's advice. She decided to discuss these things with her mother when she got home and adjust their daily routine to make it as suitable as possible for her mother's health needs. At the same time, she mentally planned to pay more attention to the lives and health knowledge of senior citizens, avoiding inconvenience for her loved ones due to lack of awareness.

For those over 65, there are indeed some activities that may seem ordinary but actually need to be avoided. These activities can increase the burden on the body or trigger health problems, and the general public may not fully understand the potential risks associated with these activities.

I. Exercise and Health: Intensity Needs Control

We usually believe that moderate exercise is beneficial for health, but for seniors over 65, choosing the right type of exercise is crucial. Some high-intensity exercises, such as long-distance running, weightlifting, or high-intensity interval training (HIIT), may not be suitable for most elderly people. These exercises can easily put excessive strain on the heart, increasing the risk of cardiovascular diseases. They can also lead to muscle strains or joint injuries due to excessive intensity.

II. Driving: Safety Must Be Prioritized

Extended driving is another activity that many seniors need to avoid. Not only is driving for long periods challenging for vision and attention, but it can also lead to difficulty in reacting quickly to unexpected situations, increasing the risk of traffic accidents.

III. Gardening: Work and Rest, Moderation is Key

Besides this, while gardening is a popular leisure activity, it requires special caution for seniors with heart conditions or back pain. Gardening often involves bending over, lifting, and other movements. If these movements are not performed correctly, they can easily cause injury to the waist or back muscles, and may even exacerbate existing health problems. Seniors are advised to use appropriate tools when gardening, such as long-handled tools, to reduce the frequency of bending over, and to pay attention to the duration of work, avoiding excessive fatigue.

IV. Dietary Habits: Balanced Nutrition, Moderate Control

Talking about dietary habits, a common misconception is that seniors need less nutritional intake than young people, leading some seniors to adopt overly simple diets, even resulting in malnutrition. This is especially true for calcium, vitamin D, and dietary fiber, which are crucial for maintaining bone health and preventing constipation. Therefore, an elderly person's diet should be rich in various nutrients, rather than being monotonous or excessively restricted.

When discussing the dietary needs of the elderly, we often focus on what they should eat, neglecting the fact that some foods, while beneficial for ordinary adults, may not be the best choice for seniors.

1. Citrus Fruits: Caution When Taking Medications

While citrus fruits like oranges and grapefruits are rich in vitamin C and fiber, making them a healthy choice for most people, they may need to be limited for seniors taking certain medications. Citrus fruits contain significant amounts of furanocoumarin, a substance that can interfere with the metabolism of certain medications, especially those for heart disease and high blood pressure. Therefore, seniors who are taking these types of medications should consult their doctor about whether they need to adjust their dietary habits.

2. Leafy Green Vegetables: Control for Kidney Stone Patients

Next, while leafy green vegetables like spinach and kale are excellent sources of calcium and iron, excessive intake may not be a good idea for seniors with kidney stones. Especially in elderly individuals with declining kidney function, oxalate intake should be kept within an appropriate range to avoid exacerbating kidney stone formation or worsening the condition.

3. Legumes: Moderate Consumption for Those with Weak Digestion

In addition, while legumes are a good source of protein and fiber, making them healthy food for most people, excessive consumption of legumes can lead to bloating and discomfort for some seniors who are prone to gastrointestinal issues. The large amount of fiber and sugars, particularly oligosaccharides, in legumes are not easily digested and can ferment in the large intestine, producing gas. Therefore, for seniors with compromised digestive functions, excessive legume consumption can put an extra burden on the gastrointestinal system, even leading to more serious digestive problems.

4. Solanaceous Vegetables: Caution for Individuals with Inflammation

Furthermore, although tomatoes and eggplants, belonging to the nightshade family, are considered healthy foods, they may exacerbate symptoms for seniors with inflammatory diseases such as arthritis. Seniors should be more cautious when consuming certain fruits and vegetables, taking into account their individual health conditions and medications they are taking. Adjusting their diet reasonably and choosing foods that are more beneficial to their health can help them maintain a better quality of life and physical well-being. This also reminds us that when recommending dietary habits, we should consider the individual's specific situation, rather than blindly pursuing so-called "superfoods.

(All names in the text are pseudonyms)

What are your thoughts on the living habits of middle-aged and elderly people? Welcome to discuss in the comment section!

References

[1] Sun Mengyao, Fan Shup, Analysis of the current situation and influencing factors of medication adherence in elderly patients living at home after retirement, Chinese Hospital Drug Evaluation and Analysis, 2024-04-30

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