To raise seniors’ health awareness, carry out elderly health education, foster a social atmosphere of care and support for elderly health across society, and improve seniors’ health literacy, the Family Planning Department of the former National Health and Family Planning Commission organized experts to compile Core Health Information for the Elderly, officially released in October 2014.

1. Develop a positive understanding of aging and senescence

Seniors shall continuously strengthen self-health awareness, learn self-monitoring knowledge, master self-management skills, detect diseases early and receive standardized treatment. For advanced-stage illnesses, the priority is to preserve physical functions.

2. Maintain a balanced diet with comprehensive nutrition

Eat regularly and in moderate portions daily. Daily food groups should include cereals, mixed beans and tubers (coarse and fine grains combined), animal foods, vegetables, fruits, milk and dairy products, as well as nuts. Limit cooking oil and salt intake. A "three meals plus two snacks" pattern is recommended: breakfast accounts for 30% of daily energy, 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

Select light-to-moderate physical activities based on personal physical condition and hobbies, such as brisk walking, jogging, swimming, dancing and Tai Chi. The optimal exercise windows are 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 happens, the better. If drinking alcohol, strictly control volume; avoid spirits above 45% alcohol by volume and never binge drink.

5. Ensure sound sleep

Take a roughly one-hour noon nap daily. Seek medical care promptly for chronic insomnia or severe snoring accompanied by sleep apnea. Take sleeping pills only as prescribed by doctors.

6. Regularly self-monitor blood pressure

Rest for 5 minutes before measurement; avoid emotional excitement, fatigue, smoking and a full bladder. Take two readings one minute apart and record the average. Hypertensive patients shall test 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 glucose periodically

Seniors shall test blood glucose every 1–2 months, including fasting blood glucose and 2-hour postprandial blood glucose. Diabetics with stable blood glucose shall conduct monitoring at least 1–2 times weekly. Targets for elderly diabetics are moderately relaxed: fasting blood glucose ＜7.8 mmol/L, 2-hour postprandial blood glucose ＜11.1 mmol/L, or glycated hemoglobin controlled at 7.0%–7.5%.

8. Prevent cardiovascular and cerebrovascular diseases

Adopt a healthy lifestyle and control risk factors: limit excessive oil and salt intake, exercise moderately, keep regular sleep and attend regular physical examinations. Detect early symptoms of coronary heart disease and stroke for timely treatment.

9. Watch for early stroke symptoms and seek emergency care without delay

Call 120 and rush to qualified hospitals immediately if seniors develop sudden unilateral facial or limb weakness/numbness, hemianopia, speech impairment, dizziness with nausea/vomiting, diplopia and other signs.

10. Attend to declining vision and hearing

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. Undergo regular eye checks and consult doctors once vision deteriorates.

11. Attach importance to oral health care

Rinse mouth after meals and brush teeth morning and night; use dental floss or toothpicks properly. Receive dental examinations every six months and repair cavities in a timely manner. Replace missing teeth promptly to restore chewing function as early as possible.

12. Prevent falls

Over 90% of fractures among seniors are caused by falls. Maintain regular exercise, wear suitable eyeglasses to improve eyesight, avoid going out alone and crowded places, arrange indoor items neatly, increase indoor lighting, and keep floors dry and flat.

13. Prevent osteoarthropathy and osteoporosis

Keep knees warm, avoid excessive weight-bearing exercise, minimize stair climbing, and control body weight to reduce pressure on lower limb joints. Increase sun exposure. Follow a balanced diet rich in calcium, low in salt and with moderate protein; boost bone strength through moderate activities such as walking and jogging.

14. Prevent stress urinary incontinence

Adjust behaviors and living habits that raise intra-abdominal pressure, including prolonged standing, squatting, heavy load bearing, chronic cough and constipation.

15. Sustain a positive mindset and learn emotional self-regulation

Seek professional psychological counseling and medication from specialists promptly once depressive early signs emerge: insomnia, headache, blurred vision, tinnitus, persistent depression, anxiety, restlessness, lack of energy, excessive worry over trivial matters, loss of interest in daily activities, inferiority, self-blame, over-dependence, sense of meaninglessness, irritability, fatigue, chest tightness, sleep disturbance, weight loss and dizziness.

16. Prevent the onset and progression of Alzheimer’s Disease

Alzheimer’s Disease mostly develops after age 65, characterized by progressive impairment of memory, language, visuospatial function and personality changes. Consult doctors at the first sign of obvious memory loss and prominent recent memory forgetting to prevent or slow disease progression.

17. Use medicines rationally

Take drugs strictly as instructed by doctors; clarify indications and contraindications, avoid repeated and polypharmacy. Do not overuse antibiotics, sedatives, anesthetics, anti-inflammatory analgesics, antiarrhythmics and cardiotonics. Exercise caution with folk remedies, secret recipes, new drugs and imported medicines. Suspend medication temporarily and visit hospitals immediately upon adverse drug reactions.

18. Take regular physical examinations

Seniors shall receive at least one full physical checkup annually, and participate in screening programs organized by governments and large hospitals. Stay alert to early cancer warning signs including abnormal lumps, intestinal bleeding and unexplained weight loss. Visit specialized oncology hospitals for abnormal findings and receive standardized treatment in formal medical institutions once cancer is diagnosed. Detect and intervene chronic illnesses early with effective measures to reduce disease risks; preserve complete medical records.

19. Carry an emergency health card when going out

Mark basic information on the card: name, home address, employer, emergency contact numbers, underlying illnesses, potential emergency manifestations and on-site first aid key points; add requests for ambulance transfer 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 a scientific, civilized and healthy lifestyle. Pay attention to reproductive health and avoid unsafe sexual behaviors. Advocate society-wide care for the elderly to realize the goal of having secure elderly care, accessible medical services, opportunities to contribute, chances to learn and joyful lives in old age.