Eat this way for the elderly, and you’ll be healthy all the way to your stomach.

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How to supplement nutrition for the elderly? Blindly taking supplements can easily outweigh the benefits. Many diseases are very much related to daily diet, and the missing nutrients are more recommended to be taken on the basis of adjusting dietary nutrients and then taking the corresponding supplements, which is one of the key ways to resist aging.

01 Nutritional imbalances in the elderly

Many older people have reduced digestive capacity and less appetite, which may be due to malnutrition caused by an unbalanced and insufficient proportion of nutritional intake. For example, some underweight older people are accustomed to not eating fat, preferring salty vegetables and white porridge for the day. Neglecting fat intake in daily diet has serious consequences.

Overweight, also accompanied by hypertension, diabetes in the elderly, is not recommended long-term high carbohydrate-based diet. Because the elderly sugar metabolism function is low, high-carbohydrate diet structure will lead to the body to rise sugar fast, often stimulate insulin, leading to insulin resistance induced elderly diabetes, cause obesity and so on. So that the elderly nutritional imbalance, many times from the “eat” to start, do not get timely and adequate supplementation, do not pay attention to some focus on supplementation, are ineffective dietary supplementation.

02 loss of nutrients to eat how to replenish

(1) Low-carbon diet, reduce the intake of rice, flour and sugar

Elderly people’s basal metabolism is not as high as when they were young, coupled with less physical activity and endocrine changes, the need for caloric energy will also be reduced, and at this time, calorie consumption and total intake can reach the lower limit of maintaining a standard body weight. Staple food can usually be replaced by coarse grains, including oats, brown rice, buckwheat and red beans, mung beans and other beans, as well as sweet potatoes, potatoes, yams, yams and other potatoes. It is recommended to eat more meat, eggs and fish, which helps to improve insulin sensitivity and also helps overweight older people to reduce visceral fat.

(2) Protein prolongs life and fights aging

Muscle is the metabolic reservoir of healthy aging. Muscle repair can’t be done without protein to provide energy, and like many older adults after surgery, wound repair requires proper protein supplementation to aid in damage recovery. Generally speaking, the more muscle you have in your body and the healthier you are, the better your body’s ability to heal. It is recommended that older people drink about 300ml of milk every day, you can choose fresh milk, yogurt, powdered milk, or eat some cheese, you can eat in time to supplement.

(3) Dietary fiber helps digestion

Satiety and overeating are not only detrimental to digestion leading to constipation, but also easily lead to myocardial ischemia and cholecystitis in the elderly. It is recommended to eat more fruits and vegetables to obtain dietary fiber, minerals, vitamins, prevent constipation, promote cholesterol excretion, and increase the body’s antioxidant capacity.

Combined with traditional habits will find that China’s elderly dietary structure is generally single, advocating that the diet of the elderly should be a variety of varieties, meat and vegetables, in order to focus on supplementation of potassium, magnesium, calcium and other inorganic salts, to prevent the high incidence of cardiovascular disease in the elderly.

Finally, if you want to make the elderly willing to eat and eat healthy and delicious, it is important to change the way of cooking.

Exploring the Secrets of High Blood Pressure: Anatomy of the Cause and Dietary Tips

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As a common cardiovascular disease, hypertension seriously jeopardizes people’s health, let’s explore what are the causes of hypertension?

01 Factors contributing to high blood pressure

First, genetic factors. If a parent has high blood pressure, there is about a 46% chance that the child may develop high blood pressure. It is not certain whether hypertension is inherited, but there will be a high risk of developing it.

Second, overweight and obesity. Overweight and obesity are important causes of high blood pressure. Overweight will lead to the growth of blood pressure, increase the burden on the heart, obesity, high blood sugar, high blood fat, and more intake of greasy food, may cause blood vessel blockage.

Third, poor lifestyle. Nowadays, bad lifestyle can also lead to high blood pressure, such as eating a salty diet, eating more salt, smoking, drinking, and infrequent exercise, all of which are triggered by high blood pressure “tumor”.

Fourth, the pressure of life. People’s pressure generally increase the speed of urban life, often overtime, rest time is reduced, resulting in long-term mental tension, anxiety, plant nervous system dysfunction, and even insomnia, blood pressure because of the consequent increase.

Fifth, dietary reasons. Excessive salt intake, such as the frequent use of high salt, low potassium food, has now become the main cause of hypertension. We need to limit salt, daily only need less than 6g of salt is enough to maintain our body needs, adhere to the principle of moderation, will be conducive to the prevention of high blood pressure.

02 How to prevent high blood pressure

Adjustment of hypertension diet, the first thing to do is to low salt, low fat, light diet, sodium intake should not be more than 6g per day, cooking oil is best not more than 30g per day, you can choose oil or olive oil instead.

Consume enough fruits and vegetables, especially potassium-rich fruits. Vegetables should be dark in color, supplemented by root vegetables. Eggplants, potatoes and cabbage are good choices. Hypertensive patients choose vegetables with high potassium content, which can prevent hardening of blood vessels.

Kelp contains more organic or calcium, magnesium and other elements, but also contains a large number of proteins, fatty acids, sugars, a variety of vitamins, as well as a number of other nutrients, can effectively prevent goiter and lower cholesterol, hypertension symptoms and atherosclerosis has a very good auxiliary therapeutic effect.

Be sure to pay attention to your dietary habits and regular life. Avoid staying up late and laboring, control your emotions, and don’t let yourself be overstressed and in a state of mental oppression. Be sure to quit smoking, quit drinking, long time to go to alcohol, smoking will lead to the patient’s cardiovascular blockage.

How to safely control your weight in early pregnancy

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If pregnant mothers do not have a very violent early pregnancy reaction, they must pay attention to weight control in early pregnancy to maintain weight gain at a more reasonable level. In general, early pregnancy pregnant mothers weight gain 1-2 pounds or reduce 1-2 pounds, are normal phenomenon. Early pregnancy small life is not very stable, pregnant mothers are not suitable for strenuous exercise. So choose some very gentle exercise in early pregnancy to ensure safety.

01 Exercises suitable for early pregnancy

The most suitable exercise in early pregnancy is walking. However, walking also needs to be done in an appropriate manner, otherwise discomfort or danger can also occur. You can choose to walk in the nearby park or the sidewalk of the neighborhood, which is quieter and the air is fresh. Walking speed should not be too fast, so as not to excessive heart rate, walking too fast is also prone to danger. In addition, the time of each walk in 10 to 20 minutes can be, time should not be too long, surrounded by family members to accompany Oh.

Early pregnancy exercise generally to pregnant mothers do not feel fatigue to the extent that you can also stop exercising within 15 minutes after the heart rate can return to the level before exercise, as a measure of the amount of exercise standard. Exercise time should not exceed 45 minutes, exercise time is too long will lead to the fetus can not take in enough oxygen, affecting the development of the fetus Oh.

02Six Don’ts of Exercise in Early Pregnancy

1. Do not take part in sports that are easy to fall down and get hit, such as all kinds of ball games, skiing and ice skating, gymnastics, and so on. These sports can easily injure the mother’s body and carry the risk of post-traumatic abruption of the placenta.

2. Do not engage in activities that require jumping and quick changes of direction, such as jumping rope, tennis, etc. These activities will cause pregnant mothers to jump and change directions. These activities put the joints of pregnant mothers under tension, and joint tissue relaxation during pregnancy is very likely to cause joint injuries.

3. Do not practice hot yoga. Yoga is a very gentle form of exercise during pregnancy, but high-temperature yoga is not recommended because of the risk of teratogenicity to the fetus due to the excessive elevation of the pregnant mother’s body temperature.

4. Do not do upward stretching movements. This type of movement requires abdominal strength, and prolonged upward stretching can lead to miscarriage.

5. Avoid sit-ups and other movements that require lying down. Exercises in the supine position can make pregnant mothers feel dizzy and can reduce blood flow to the uterus, affecting the blood supply to the placenta.

6. Don’t do bicycling. Cycling movements will cause strong contractions in the abdomen, which will exert great pressure on the uterus, and in the early stages of embryonic development, it is likely that the placenta will fall off due to uterine vibration, resulting in miscarriage.

Exercise can help pregnant moms regulate their weight gain and boost their immune system to keep them healthy during pregnancy. Pregnant moms must arrange appropriate exercise according to their own physical condition.

Not accidentally invoke cell phone hands, three actions away from wrist tendinitis

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Prolonged excessive and repetitive wrist activities and prolonged cold temperature stimulation can likewise trigger the development of wrist tendovaginitis. For example, holding a baby, breastfeeding, doing housework, and soaking your hands in cool water may cause injury to the wrist tendon sheaths, leading to congestion, edema, and aseptic inflammation. Wrist tenosynovitis occurs when the synovial layer of the wrist tendon sheath develops a chronic inflammatory response, and the tendons and tendon sheaths become thickened and worn.

01 Symptoms of tenosynovitis

Observe the wrist, there will be a bone protruding from the thumb side of the wrist, press the protruding bone, there is obvious pain. When you make a fist, hold your thumb within the other four fingers and move your wrist in the direction where your little finger is, there is a sharp pain in the protruding area. However, the above problems are not necessarily caused by wrist tenosynovitis, rheumatoid arthritis, neuritis, tenosynovial cysts can also cause wrist swelling and pain phenomenon, diagnosis of wrist tenosynovitis need to use the hospital’s ultrasound, MRI examination.

Most wrist tendinitis can be treated conservatively. Conservative treatments can include localized closures, acupuncture, or trying oral pain medications and laser therapy.

02 Ways to Cure Tendonitis

In addition to cooperating with the doctor for active treatment, patients with wrist tenosynovitis should pay attention to let the wrist get enough rest, do not over-activity of the thumb, change the habit of using the hand, do less housework in the short term, and reduce the activities that require wrist force. Every day you can use a hot towel to compress the wrist, appropriate application of some analgesic ointment to relieve pain and reduce discomfort. In addition, wrist tenosynovitis patients can be based on the following two movements for home rehabilitation training:

Action 1: ten fingers cross fist rotation

Action: stretch out the palm of your hand, flex your fingers, hold your fingers together, and turn your wrists with your hands to each other for 30 seconds.

Action 2: move the wrist joint

Action: stretch out the palm of the hand, flex the fingers, and at the same time, flex the wrist, to reach the maximum extent that can be flexed, maintain this state, adhere to 6 seconds, slowly relax. Subsequently, straighten the fingers, wrist joint as far as possible to the back of the extension, also maintain this state, adhere to 6 seconds, slowly relax.

Action 2: move the wrist joint

Action: stretch out the palm of the hand, flex the fingers, and at the same time, flex the wrist, to reach the maximum extent that can be flexed, maintain this state, adhere to 6 seconds, slowly relax. Subsequently, straighten the fingers, wrist joint as far as possible to the back of the extension, also maintain this state, adhere to 6 seconds, slowly relax.

 

How do you eat when menopause comes and you stop menstruating and gain weight?

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Women age during menopause, have mood swings, stop menstruating and gain weight, all of which can be regulated and soothed by diet.

01 How to determine menopause

(1) Hot flashes

After the age of 40 in women, and in some people after the age of 45, hot flashes are often felt, even on soughing fall days, when they feel distracted and hot.

This is the most prominent characteristic symptom surrounding menopausal syndrome, and is primarily a vasomotor problem, a characteristic symptom that leads to vasomotor derangement and chaotic systole-diastole. In the absence of any other cause, hot flashes can surge from a woman’s forehead to her head, and subsequently spread throughout all body parts. Some are accompanied by chest tightness and shortness of breath. The percentage is a little higher abroad, with about 75% of women having hot flashes during menopause.

(2) Temper tantrums

Some menopausal women will always feel anxious and want to lose their temper. Almost half of the menopausal women will have the problem of mental trance, and then they will be in a bad mood and lose their temper. Some of the professional women who are easy to handle in the workplace, dedicated and efficient at work, tend to become sensitive after entering menopause, sometimes hesitate for a long time over a small matter, can’t make up their minds, and their tempers will easily come up.

02 Foods to Prevent Menopausal Menopause and Fat in Women

(1) Royal Jelly

The main purpose of taking royal jelly is to supplement estrogen, you can eat breakfast 30 minutes before eating or at night before going to sleep in the mouth to take, insist on taking can regulate the body’s estrogen content, to alleviate the problem of easy aging during menopause. Of course, already obese people must be moderate and cautious to take, otherwise more sugar intake is not good.

(2) Eat more estrogen-rich foods

The previous mentioned a lot, due to estrogen secretion caused by insufficient disease, and this is no exception, the female menopausal body pain is also the same, so you can usually eat more estrogen-rich foods.

(3) Supplementation of calcium and iron: prevention of osteoporosis

Osteoporosis is because of insufficient calcium intake or excessive calcium loss, so you should supplement milk, lean beef and lamb, brittle bones, fish and other high-protein foods. In addition, it comes with colorful calcium.

(4) Protein supplementation

Eggs are very rich in nutrients, which contain substances that can lower blood pressure, both to supplement protein, but also to the body to supplement progesterone, but also to relax the muscles and bones, activate the blood. Menopausal women may want to eat more quail eggs.

Appropriate to participate in social activities, more walks, increase exercise, menopause is not terrible, learn to adjust is very important!