Preventing care from being healthy

"Healthy life expectancy" is "the period during which you can live without restrictions on your daily life due to health problems."
The difference between the average life expectancy and healthy life expectancy in Yokohama City is 9.85 for men and 12.56 for women in 2016.
Healthy life expectancy is an indispensable element for living lively and actively living life.

※"Fla! Fla! Frail prevention!" This is a nickname for promoting frail prevention in Yokohama City.

In one study, the most affected factor in obtaining certification for long-term care was the frail preliminary group (prefrail).
Therefore, it is expected that improving the frail condition and taking measures to prevent frail will have a positive effect on extending healthy life expectancy.

※Life functions refer to the entire functions necessary for people to live in society. Changes in mental and physical functions also affect daily functions.

Frail means that as you age or get sick, your body's mental function (work) such as physical strength, energy, and cognitive function declines, and the risk of needing nursing care in the future increases. I mean

Frail is an "intermediate state" between "health" and "needing nursing care", and maintenance and improvement of the condition can be expected by early notice and prevention.

Even if you think you're okay, you may actually have a hidden flail.
In the “Health and Living Survey” conducted by the City of Yokohama for the elderly, the number of elderly people was 100.
31.6% are frail reserve groups, and 13.9% are frails.

Various factors, such as small changes in the body, mind, cognitive function, etc., and changes in social life (going out, connections with people and society), affect each other, leading to frail.

Frails, for example, "I'm going out more than before, and I'm less interacting with people," "I've lost my physical strength and muscle strength," "I'm harder to chew," "I'm easier to get hungry," It starts with small changes such as "I've lost appetite and weight."

To prevent frail, it is important to be aware of small changes and to make the efforts of "four pillars: exercise, oral cavity, nutrition, and social participation" into a habit in daily life from an early stage.

First of all, let's incorporate one element, such as exercise and nutrition, into everyday life from something that is easy to work on!

In order to maintain your health, it is important to maintain your current physical strength, bones and muscle strength.

●Locomo ※Let's prevent it!
※Locomo is an abbreviation for Locomotive Syndrome. Exercise equipment disorders such as muscle weakness due to aging and bone and joint diseases occur, and mobility such as "standing, sitting, and walking" is reduced.

In the "Elderly People Survey" conducted by Yokohama City in FY2019, Locomo occupies the top reasons for certification for support required. (Refer to the figure on the right)

●In order to maintain your physical strength, take a walk or walk for about 20 to 30 minutes a day (standard).

●Add a little muscle training every day to keep your bones and muscle strength.

●Exercise and stretch to increase your body's flexibility.

　We recommend that you include both muscle training and stretching elements.
　This is Yokohama City's original training "Hamatre".
　There are 20 types of hamatre in 60 minutes, and hamatre.
　There is a "Hamatre (Experience)" that allows you to easily perform 11 types of exercises in 5 minutes according to the Yokohama city song.

Oral flail that could lead to a decline in function of the whole body ※It is important to prevent it.
※Oral frail is a decline in mouth function that occurs with aging.
The beginning is a trivial decline, such as "it became easier to eat" and "it became difficult to eat hard food."

●Prevent cavity and periodontal disease with daily brushing, and keep your mouth clean.

●Have a family dentist and get appropriate advice.

●Train your chewing, swallowing, and tongue by exercising your mouth.

In the elderly age, for example, lack of food due to a decrease in appetite or a decrease in dietary intake may result in lack of nutrition without realizing it.

Thinness and lack of nutrition can reduce resistance and lead to lower body weighting.

It is important to stop coarse food, eat well every day, and prevent thinness and poor nutritional status (malnutrition).

●Try to eat three meals a day, a well-balanced diet, including a variety of foods.

●Don't forget to take the protein that builds muscles to maintain muscle strength.

In order to maintain mental and physical health, it is also important to connect with people and participate in local communities.

●Have an opportunity to go out at least once a day to prevent housebound.
(I make a small business, go out, shop with someone, walk, etc.)

●To avoid being isolated, interact with friends and acquaintances at least once a week.

●Make use of your knowledge and experience to participate in fun and rewarding activities for your health benefits.
(Participation in commuting places such as Neighborhood Associations, volunteers, and energy-building stations)

●If you want to know more details, please refer to the Social Capital Promotion page of Health and Social Welfare Bureau Health and Welfare Division.
※Social capital is a word that describes the connection between people, and is also expressed as "local power" or "the power of residents".
　 Social capital has been shown to have a positive effect on health.