How can the elderly build a "psychological defense line" while staying at home?

Not long ago, a report about a 70-year-old man living alone breaking down and crying because he didn’t know how to use his mobile phone to order food instantly “broke down the defenses” of many people. During the epidemic, the elderly group has not only become the “hardest hit area” for infection and severe illness, but also the group that needs the most attention and care.

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"In the face of the new coronavirus epidemic, especially when faced with deaths, the elderly will feel anxious about their own safety, and their psychological endurance will be greatly reduced." Cao Dagang, a psychotherapist and senior psychology teacher at the National Health Commission, said in an interview with a reporter from Popular Science Times that if these emotions are not resolved in a timely manner for a long time, it may lead to anxiety, depression, and even physical diseases.

Surrounded by the epidemic, the elderly need psychological security the most

Cao Dagang believes that for the elderly who are isolated at home during the epidemic, psychological security is the most urgent problem to be solved. In addition to general protective measures, the elderly should be kept away from living alone as much as possible; for the elderly who cannot use mobile phones or have poor hearing and vision, family members should act as their ears and eyes and convey more positive information; they can also keep pets to help them drive away their inner fear and anxiety.

The elderly should strengthen communication with their family and friends. Pleasant communication can relieve inner anxiety and release negative emotions.

"The best way to deal with uneasiness, anxiety or irritability is to divert them." Cao Dagang suggested that we can help the elderly choose some TV series and movies that are more in line with earlier times or are more relaxing and enjoyable; we can also encourage the elderly to develop their own interests and hobbies to divert their uneasiness; the elderly who are not too old can also cook a few delicious dishes to satisfy their appetite while feeling the joy of home; they can also take this opportunity to write memoirs or share interesting life stories with everyone.

"In addition, you should maintain proper exercise. Exercise can secrete dopamine, which makes people feel happy and is very helpful in relieving anxiety and depression in the elderly," said Cao Dagang.

Scientific home life: physical exercise can be combined with self-care

How should elderly people at home exercise scientifically during the epidemic? Zou Rongqi, deputy director of the Sports Injury Prevention and Rehabilitation Research Center of the Institute of Sports Medicine of the General Administration of Sports of China, said: "For the elderly aged 60-70, walking, jogging, cycling, table tennis, dancing, Tai Chi, etc. are all good choices; the elderly over 80 should try not to do strenuous exercise, and can choose walking, chess and card games, bowling, gateball, etc. In addition, during the epidemic, it is not possible to gather and some group activities cannot be done. The elderly can choose to practice Tai Chi and Ba Duan Jin at home."

"Practicing Tai Chi and Ba Duan Jin can not only strengthen the body and enhance the body's immunity, but also help the elderly regulate their emotions, maintain a good attitude, and not be anxious or nervous. It embodies the Chinese medicine idea of ​​'preventing disease before it occurs.'" Zhang Meilin, an expert from the Ministry of Education's Traditional Chinese Medicine Industry Steering Committee and vice president of the Sichuan Provincial Association of Traditional Chinese Medicine, believes that the elderly can also choose some acupoints for self-care massage according to their own conditions.

Zhang Meilin introduced that massage is a physical external therapy method, which is widely used in human health care and disease prevention. Massage of different acupoints can achieve different effects. For example, Shenshu acupoint is one of the key acupoints for health care, which has the effects of replenishing kidney qi, strengthening waist and knees, strengthening brain and hearing, and strengthening body; Zusanli acupoint is also a commonly used acupoint for strengthening health care, which has the effects of replenishing qi, strengthening spleen and stomach.

If the elderly do not get enough exercise at home, they can also massage their abdomen to help digest food, relieve constipation, regulate gastrointestinal discomfort, and prevent and treat spleen and stomach diseases.

Eat a balanced diet and take in enough high-quality protein every day

"In addition to psychological counseling and exercise, the elderly should also pay attention to dietary issues during the epidemic." Xiong Zhujuan, deputy chief physician of the Clinical Nutrition Department of Sichuan Cancer Hospital, said that in addition to a reasonable and balanced diet and eating more vegetables, fruits and nuts, the elderly also need to pay attention to getting enough high-quality protein.

Protein is the most important material basis in the process of life activities and is also an extremely important essential nutrient for the body. When the body lacks protein, it will lead to protein deficiency diseases. Therefore, it is very important to supplement protein reasonably for the body.

Xiong Zhujuan introduced that protein in food mainly comes from animal food, such as lean meat of livestock and poultry, fish, shrimp, eggs, milk, etc., as well as plant food such as beans, cereals, nuts, etc. "Old people who are staying at home during the epidemic can choose to eat lean meat, livestock meat and poultry meat alternately, fish and shrimp twice a week, with a total of about 100 grams per day; eat 1 egg or duck egg per day; drink 1 box of milk and 1 box of yogurt per day, with a total of 300-500 grams; eat 350 ml of soy milk or 100 grams of tofu or 50 grams of dried tofu every day."

Source: Popular Science Times

Author: Luo Chaoshu

Editor: Mao Mengnan

Review: Wang Fei

Final judge: Chen Lei