Life Tips

Health is priceless. Nowadays, people take health as their priority concern. Elderly are the treasure of every family. Their health conditions are our main concern because this is the main responsibility as son and daughter. The following tips can assist you to take care of you elderly.

• More vegetable and less fat
  The rate of metabolism is gradually decreasing due to the age. If the diets for the elderly contain high contents of fat will increase the risk of high blood pressure, high blood lipid and high cholesterol. The risk of cardiovascular disease will also be increased. Therefore, we should encourage elders to choose a low fat meal and increase the intake of vegetables and fruits to enhance absorption of nutrients and boost the immunity.

• Mental health
  Life style will have an instant change after retirement which will give a huge pressure to the elderly as they cannot adapt the new life style easily. After their retirement, they may have wrong concept on they will become the burden of their family. Emotional fluctuation may occur due to the elderly under stress for a long period of time and lead to some health issues like fatigue, low immunity and so on. Therefore, family members should encourage them to participate in different activities and expand their social zone. Explore new hobbies and interact with different people can promote mental health and maintain a positive feeling.

• Sudden weather change
  The weather may sudden change throughout the day. Elderly will get cold easier than adult because the immunity of elderly is weaker and their body cannot easily adapt the sudden change of temperature. The risk of respiratory disease is also increased. In cold weather, family members should remind the elderly to keep warm on their head and limbs with scarves or gloves. In hot weather, family members should ensure the elderly is fully hydrated and in a good circulation environment to avoid heat stroke.

Different organs have their own main role in body system. The heart is responsible for blood circulation. The brain is center of the nervous system and the stomach help to digest food. However, people often forget one important organ, the liver, which is also called the “human detoxification factory”.

Main functions of the liver:

• Regulation of sugar, protein and fat level in blood
• Detoxification and removal of blood bilirubin, ammonia or other toxins
• Process nutrients obtained from diet and transform them into the active form
• Storage of nutrients, such as vitamin A, iron and other essential minerals
• Synthesis of proteins
• Synthesis coagulation factors to help blood coagulation
• Decompose and metabolize alcohol and many drugs

How to protect your liver?

• Balanced Diet
  A balanced diet is essential to protect your liver. You should pay good attention to the salt, sugar and fat content in each meal to ensure not to intake excessive salt, sugar and fat. Moreover, animal organs contain high level of cholesterol and fats. Consumption of animal organs should be minimized to reduce the liver load and promote liver health. Each meal should contain large amounts of fiber, such as fresh fruits, vegetables, whole wheat bread, rice and cereal foods. High fiber contents food can induce intestinal peristalsis and reduce constipation.

• Reduce Body Weight
  High body weight can increase the risk of fatty liver. Fatty liver would affect liver function and may lead to more severe liver diseases. Therefore, you should maintain BMI at a normal level (18.5-24.9).

• Moderate Exercise
  You should do moderate exercise for at least 150 minutes per week, such as, walking, jogging or swimming which can increase the burning of body fat and promote liver health.

• Reduce Alcohol Consumption
  An enzyme in the liver cells is used in the decomposition of alcohol. Liver enzymes can break down alcohol into other inactive chemicals, and they will be further broken down into water and carbon dioxide. These chemicals are excreted through urine and lungs. Excessive alcohol will increase the workload of your liver which can increase the risk of fatty liver, hepatitis, cirrhosis or other liver diseases.

• Understand Your Own Medication
  Most of the medicine are decomposed and metabolized by the liver. They should be taken in accordance with the instructions of the doctor. Excessive intake of iron, niacin and vitamin A can also influence the health of your liver.

• Liver Health Supplement
  Milk Thistle has detoxification effect and can resist and excrete toxins effectively. They can improve liver function and repair of liver cells as well.

After a hectic day of work, most people will need a good sleep to refresh themselves to get ready for another day. Insomnia would be the worst nightmare to encounter. Irregular resting schedule, school work and pressure from work are some of the factors that influence sleep quality and cause insomnia. You may feel anxious or lack of energy the next day. Anxiety and stress switch on the vicious cycle. Here are some simple tips for you to get rid of insomnia and improve your sleep quality.

• Regular Sleeping Schedule
  Regular sleep schedule can improve the sleep quality.

• Exercise Regularly
  Swimming, jogging and walking are exercises that can help you relax. However, having vigorous exercise and exercise before bed should be avoided.

• Appropriate Sleep Environment
  Sleep environment is a factor which can influence your sleep. You should ensure your pillows and mattresses are comfortable and supportive to you. You should avoid the bedroom not too hot, too cold, too bright and too noisy.

• Avoid tea or coffee before going to bed
  Tea and coffee contain caffeine. Caffeine has stimulating effect which will keep you awake and it takes several hours to wear off from your body. You are recommended to drink a glass of warm milk before bed.

• Avoid alcoholic drinks before going to bed
  Alcohol may make you feel sleepy at first, but will affect your sleeping quality which can disrupt sleep later in the night.

• Do not eat or drink right before going to bed
  Eating right before going to bed will activate your digestive system and keep you awake. You should have your meal few hours before bedtime.

• Limit activities in bed
  The bed is for sleeping, you should avoid watching TV, using your phone or studying on the bed. All these activities can increase alertness and make it more difficult for you to fall asleep.

• If you have insomnia, get up and do something
  You should not stay in bed awake for more than 5-10 minutes. You should try to do something like read, listen to quiet music or watch TV until you feel tired enough and go to bed again.