Lecture on geriatric disease prevention and health care knowledge

We often think that "high blood pressure, diabetes, and joint pain are all 'age diseases' that cannot be escaped as you get older." In fact, more than 80% of common geriatric diseases can be delayed for 10-20 years through lifestyle intervention that suits the individual's physical constitution, or even prevent the disease for life. There is no need to carry half a pocket of medicine for "advance care" just after you turn 60.

I have been doing health guidance for the elderly in our street for almost 12 years, and I have met too many elderly people who have taken detours. I just saw 72-year-old Uncle Wang last month. His high blood pressure has been well controlled for three years. He heard from the old man that "it's the medicine that's half poisonous. Taking deep-sea fish oil can lower blood pressure."

Oh, by the way, many old people ask about calcium supplements when they first come up. There are indeed different opinions on this matter in the industry: The consensus of the Western Medical Nutrition Department is that people over 65 years old should consume 1000-1200mg of calcium every day, which can be better absorbed with vitamin D3. Many people cannot reach this amount in their daily diet, so it is useful to take calcium supplements appropriately.； However, many doctors in the Department of Orthopedics and Traumatology of Traditional Chinese Medicine also mentioned that for the elderly who have weak spleen and stomach and often suffer from bloating and constipation, forced calcium supplementation will increase the burden on the gastrointestinal tract. It is better to drink a small cup of pure milk, eat a spoonful of sesame paste, and spend 20 minutes in the sun every day. Natural calcium supplementation is more reliable. There is no absolute right or wrong. You have to choose based on your own physical condition. Don’t just buy it blindly when the shopping guide says, “Everyone needs calcium supplements.”

Our bodies are actually similar to the old houses we have lived in for decades. We don’t need to demolish and build them at every turn. If we pay more attention to small details, we can avoid major problems. Don’t believe what is said on the Internet that “elderly people should eat a light diet and only eat vegetarian food.” Last week, I met 68-year-old Aunt Zhang. She had been on a vegetarian diet for half a year in order to lower blood lipids. As a result, her face turned sallow and she went for a physical examination. Her albumin was so low that she almost had to be hospitalized for nutritional supplements. You said it's not necessary, right? Go to the vegetable market at the door and find a piece of northern tofu, 2 taels of lean pork, a handful of rapeseed, and steamed sweet potatoes as the staple food. This meal is nutritious enough and is much more effective than the protein powder you spend thousands of yuan to buy.

Having said this, someone may ask, what about sports? Is it true that walking 10,000 steps a day is called exercise? This is even more controversial. One group says that walking more can help with cardiopulmonary training and blood sugar control. The other group says that the joints of the elderly are degenerating, and walking too much will wear out the meniscus. I have only one piece of advice for everyone: Don’t compete with the number of steps. If you don’t feel knee pain, chest tightness, sweating a little and feel comfortable after walking, then walking 8,000 steps is fine. ； If your knees get sore after walking 2,000 steps, don't hold on. Instead, do Tai Chi or even do ankle pumps while sitting on a chair. The effect is not bad at all. Not long ago, Uncle Li in our community walked 15,000 steps a day in order to increase his step count. In the end, he had water in his knees and went to the hospital for fluid extraction. He had to lie down for half a month before he could get off the ground. It was really not a mistake.

Oh, by the way, several aunties asked me last week if I should go to the clinic every spring and autumn to inject some "blood-activating medicine" to open the blood vessels? I must make this clear today: The current clear consensus in the Department of Neurology of Western Medicine is that elderly people who have no history of cerebral infarction or myocardial infarction and whose blood pressure and blood lipids are controlled stably do not need infusion to open blood vessels. Instead, they may be at risk of allergies and phlebitis. ； But if you have the old problem of blood vessel stenosis and you really feel comfortable after the infusion, you can discuss it with your attending doctor instead of just going to a small clinic to inject "blood vessel opening drugs" of unknown ingredients.

After doing health guidance for so many years, I actually think that the most effective thing is not to hand out thick manuals to everyone, nor to list things to note. Instead, many elderly people develop good habits with their old friends: making appointments to go to the wet market to pick fresh vegetables, walking around the community for 20 minutes together after dinner, playing mahjong and singing together every few days, which is much better than being bored at home alone. Nowadays, when it comes to preventing Alzheimer’s disease, we need to use our brains more. We don’t have to force you to learn how to watch short videos on your smartphone. If you don’t like learning, you won’t learn. Going to the park every day to chat with people about your family and your family can also exercise your cognitive function and make you happy.

I won’t leave you with any “health homework” that you must complete today. I just need to remember three things: if you feel uncomfortable, see your family doctor first. Don’t just follow the trend and take medicine or buy health products. Eat well, sleep well, and have someone to talk to you every day. This is better than any expensive skin care products. After a while, if you have any personalized questions, let’s chat one by one. Don’t be embarrassed to ask if anyone has underlying medical conditions or is unsure about what to eat or do.