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Middle-aged and elderly people: eat healthy and prevent stroke and dementia.
Health is the most valuable wealth in life, especially for middle-aged and elderly people, a healthy diet is particularly important. Scientific studies have shown that a reasonable diet can be effective in preventing diseases such as stroke and dementia. This article will elaborate on the various aspects that middle-aged and elderly people should pay attention to in their diet, so as to help you eat healthily and prevent stroke and dementia.
1. Dietary prevention of stroke and dementia.
Stroke and dementia are common diseases in middle-aged and elderly people, and their occurrence is closely related to lifestyle and dietary habits. Here are some dietary suggestions to help prevent both:
1.Eat a balanced nutrient: Maintain a varied diet to ensure adequate intake of protein, vitamins and minerals. In particular, antioxidants such as vitamins C, E and selenium can help fight oxidative stress and reduce the risk of stroke and dementia.
2.Control total energy intake: middle-aged and elderly people should appropriately reduce their caloric intake and avoid obesity, because obesity is a risk factor for many chronic diseases.
3.Low-salt and low-fat diet: Reducing salt intake can help control blood pressure and prevent stroke. At the same time, reduce the intake of saturated fatty acids and trans fatty acids to reduce the risk of cardiovascular disease.
4.Increase Dietary Fiber: Dietary fiber helps lower cholesterol and maintain healthy blood vessels. Whole grains, vegetables and fruits are good dietary fiber**.
5.Moderate intake of unsaturated fatty acids: Fish, nuts and olive oil are rich in unsaturated fatty acids, which can help support brain health.
6.Limit or abstain from alcohol: Excessive alcohol consumption increases the risk of stroke, and drinking alcohol in moderation or abstaining from alcohol altogether is more beneficial to health.
2. Diet from the perspective of traditional Chinese medicine.
Traditional Chinese medicine believes that the spleen and stomach are the foundation of nurture and diet is essential to maintain the function of the spleen and stomach.
1.Warm and suitable: The spleen and stomach of middle-aged and elderly people are weak, so they should avoid overeating and cold, so as not to damage the yang qi of the spleen and stomach.
2.Medicinal diet: Proper use of medicinal diet, such as jade spirit ointment, can greatly replenish qi and blood and enhance physical fitness.
3.Eat modestly: Eat regularly and quantitatively, avoid overeating, and maintain good eating habits.
3. Daily dietary recommendations.
1.Don't ignore breakfast: A rich breakfast helps keep your blood sugar stable and provides the energy you need for the day.
2.Eat more fish: DHA and EPA in fish are especially important for brain health.
3.Eat nuts in moderation: Nuts are rich in antioxidants and healthy fatty acids, which have a positive effect on preventing cognitive decline.
4.Choose fresh vegetables and fruits: Rich in vitamins and minerals help boost immunity.
5.Reasonable combination of protein: The intake of high-quality protein such as soy products and lean meat is essential for maintaining muscle strength and physiological function.
Epilogue. Healthy eating for middle-aged and elderly people is a systematic project, which requires long-term persistence and scientific guidance. With a reasonable diet adjustment, not only can stroke and dementia be prevented, but also the quality of life can be improved in an all-round way. Let's start with every meal, eat healthy and enjoy life.
References. 1. wang, h., li, y., zhao, j. (2019). dietary patterns and the risk of stroke and dementia: a systematic review and meta-analysis. _advances in nutrition, 10_(3), 433-447.
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Note: This article is of a popular science nature, please consult a professional doctor for specific dietary adjustments and medical advice.
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