1. Establish a positive understanding of aging and senescence. Seniors should continuously strengthen self-health awareness, learn self-monitoring knowledge and master self-management skills. Detect diseases at an early stage and receive standardized treatment; for advanced illnesses, priority shall be given to maintaining physical functions.
2. Follow a rational diet with balanced nutrition. Seniors shall have regular and quantitative meals. Daily food varieties shall include cereals, mixed beans and tubers (coarse and refined grains mixed), animal foods, vegetables, fruits, milk and dairy products, as well as nuts. Control intake of cooking oil and salt. It is recommended that seniors adopt three main meals plus two supplementary snacks a day. Energy distribution for three meals: breakfast accounts for about 30%, lunch about 40% and dinner about 30%. Add snacks or fruits in the morning and afternoon respectively.
3. Take moderate exercise and progress step by step. Seniors shall select mild-to-moderate sports according to personal physical conditions and hobbies, such as brisk walking, jogging, swimming, dancing and Tai Chi. The optimal exercise time is 10:00–11:00 a.m. and 3:00–5:00 p.m., with each session lasting 30 to 60 minutes.
4. Quit smoking as early as possible and limit alcohol intake. The earlier smoking cessation takes place, the better. If alcohol is consumed, intake shall be limited. Avoid spirits above 45 degrees and never get heavily intoxicated.
5. Maintain sound sleep. A one-hour midday nap is recommended daily. Seek medical care promptly if suffering from chronic insomnia or severe snoring with sleep apnea. Take sleeping pills only as directed by doctors.
6. Conduct regular self-monitoring of blood pressure. Rest for 5 minutes before measurement; avoid emotional excitement, fatigue, smoking and urine retention. Take two readings at a one-minute interval and record the average value. Hypertensive patients shall measure blood pressure at least three times daily (morning, noon and evening). Watch out for morning blood pressure surge to prevent myocardial infarction and stroke; meanwhile avoid hypotension, especially drug-induced low blood pressure.
7. Monitor blood sugar regularly. Seniors shall test blood sugar every one to two months, including fasting blood glucose and 2-hour postprandial blood glucose. When diabetic patients have stable blood sugar, test at least once or twice weekly. Loosen blood sugar targets appropriately for elderly diabetics: fasting blood glucose below 7.8 mmol/L, 2-hour postprandial blood glucose below 11.1 mmol/L, or glycated hemoglobin controlled within 7.0%–7.5%.
8. Prevent cardiovascular and cerebrovascular diseases. Seniors shall stick to healthy lifestyles and control risk factors for cardiovascular and cerebrovascular diseases, such as limiting excessive oil and salt intake, taking moderate exercise, ensuring quality sleep and receiving regular physical examinations. Identify early symptoms of coronary heart disease and stroke for timely treatment.
9. Watch for early stroke symptoms and seek emergency medical care immediately. Once seniors develop sudden weakness or numbness on one side of the face or limbs, hemianopsia, speech impairment, dizziness accompanied by nausea and vomiting, diplopia or other symptoms, dial 120 and transfer them to qualified hospitals for emergency treatment.
10. Pay attention to declining hearing and eyesight. Avoid random ear picking; cut down strong tea and coffee; strictly follow indications for ototoxic drugs such as gentamicin and streptomycin; stay in relatively quiet living environments. Visit medical institutions for examination in case of severe hearing loss and wear hearing aids when necessary. Receive regular vision checks and seek treatment for eyesight deterioration in a timely manner.
11. Attach importance to oral health care. Rinse mouth after meals and brush teeth morning and night; use dental floss or toothpicks properly. Receive oral examinations every six months and repair dental caries without delay; replace missing teeth promptly to restore masticatory function as soon as possible.
12. Prevent falls. Over 90% of fractures among seniors are caused by falls. Maintain regular moderate exercise, wear suitable glasses to improve eyesight, avoid going out alone and crowded places, arrange indoor items neatly, increase lighting and keep floors dry and flat.
13. Prevent osteoarthropathy and osteoporosis. Keep knees warm, avoid excessive physical exercise, minimize stair climbing and control body weight to reduce pressure on lower limb joints. Increase sun exposure. Adopt a balanced diet rich in calcium, low in salt and with moderate protein; improve bone density through moderate activities such as walking and jogging.
14. Prevent stress urinary incontinence. Adjust behaviors and living habits that raise abdominal pressure, such as prolonged standing, squatting, heavy load bearing, chronic cough and constipation.
15. Maintain a positive mindset and learn emotional self-regulation. Seek professional psychological counseling and medication from specialist doctors in a timely manner if seniors show early depressive symptoms including insomnia, headache, blurred vision, tinnitus, depression, anxiety, listlessness, excessive worry over trivial matters, lack of interest in daily activities, inferiority, self-blame, passiveness, over-dependence, feeling meaningless about life, irritability, fatigue, chest tightness, sleep disturbance and weight loss.
16. Prevent the onset and progression of Alzheimer’s disease. Most Alzheimer’s cases occur after the age of 65, mainly manifested as progressive impairment of memory, language, visuospatial function and personality changes. Visit medical institutions early once obvious memory decline and prominent recent memory loss appear to prevent or delay disease progression.
17. Use medicines rationally. Strictly follow medical advice for medication, comply with indications and contraindications, and avoid repeated or polypharmacy. Do not abuse antibiotics, sedatives, anesthetics, anti-inflammatory analgesics, antiarrhythmics or cardiotonic agents. Do not blindly take folk remedies, secret prescriptions, newly launched drugs or imported medicines. Discontinue medication temporarily and consult doctors immediately if adverse reactions occur during administration.
18. Take regular physical examinations. Seniors shall receive at least one physical examination annually and participate in screening programs organized by governments and large hospitals. Attach great importance to early cancer warning signs including abnormal lumps, intestinal bleeding and unexplained weight loss. Visit specialized oncology hospitals upon detecting abnormalities and receive standardized treatment at formal hospitals once diagnosed with cancer. Detect and intervene chronic diseases at an early stage with effective measures to reduce health risks. Keep complete medical records.
19. Carry a health emergency card when going out. The card shall record basic information including name, home address, workplace, emergency contact numbers, pre-existing diseases, potential emergency conditions and on-site first-aid tips; specify requests for ambulance transport and designated hospitals when necessary.
20. Encourage seniors to participate actively in social activities. Take part in physical fitness, cultural and recreational activities beneficial to physical and mental health according to personal conditions, and advocate scientific, civilized and healthy lifestyles. Attach importance to reproductive health and avoid unsafe sexual behaviors. Call on the whole society to care for the elderly and realize the vision of secure elderly care, accessible medical services, opportunities to contribute, continuous learning and joyful lives for seniors.