50-year-old man healthy
dietary respect
1, it is recommended to drink some green tea every day, which is good for relaxing the nerves.
2. Suggest a low-fat diet, eat less fried and fried foods, try not to choose high-cholesterol foods, and eat less animal viscera and various egg yolks.
3, eat less sugar, because white sugar, brown sugar and refined sugar can increase triglycerides. But honey is edible.
4. The staple food should eat more coarse grains, increase the intake of foods containing more dietary fiber, eat more vegetables and fruits, increase intestinal peristalsis, and reduce the chances of constipation and intestinal cancer.
5. Eat more fish, because fish is not only low in fat, but also high in protein.
6, eat more soy products, eat less pigs, cattle, mutton, because animal meat contains a lot of saturated fatty acids.
7. Drink 1 ~ 2 red wine every day, because red wine contains antioxidants, which can promote the excretion of toxic substances and improve blood circulation.
8. Although fruit can supplement the vitamins needed by the human body, eating too much fruit will also bring some side effects, especially sweet grapes, sugar cane and pears. So you must not eat more. Because the sugars contained in these fruits are fructose and sucrose instead of glucose, they can cause diabetic ketosis and diabetic ketoacidosis.
9, should avoid drinking a lot, because alcohol can stimulate muscle contraction, causing dysuria, and can aggravate nocturia.
10, eat less spicy food and fast food, spicy food can cause frequent urination, and fried fast food such as McDonald's and KFC are the inducing factors of prostate cancer.
sports
1, reasonably arrange sports events and intensity, do not do high-intensity sports such as push-ups and vertical jumps, and should pay attention to strengthening exercises to improve endurance, strength, flexibility and balance. Fast walking, jogging, pedaling, running stairs, dumbbells, sandbags and Tai Ji Chuan are all good, but remember to pull ligaments, leg press and shoulder joints before exercise.
2. Strengthen physical exercise and do more outdoor activities, such as climbing mountains, walking fast, playing Tai Ji Chuan and riding bicycles. All these are helpful to breathe in fresh oxygen, promote the metabolism of internal organs, increase the oxygen supply of organs and enhance lung function.
Men around the age of 3.50 should exercise 3-5 times a week for at least 30 minutes each time. For 50-year-old men, swimming is a very good exercise, which can improve their cardiopulmonary function and physical fitness.
Men should avoid keeping in good health before going to bed.
One third of a person's life is spent in sleep. Normal and good sleep can regulate physiological function and maintain the balance of nervous system, which is an important part of life. Poor sleep and lack of sleep will make men dizzy and weak the next day. It can be seen that sleep is closely related to health, work and study. In order to get a good sleep, it is very important to pay attention to three appropriate and three taboos before going to bed.
Three meanings:
1, take a walk before going to bed.
Don't do strenuous mental work before going to bed, and avoid strenuous exercise or physical labor. Instead, we should go for a walk outdoors to minimize subjective stimulation.
2. Soak your feet before going to bed.
It's better to iron your feet before going to bed than sleeping pills. Wash your feet with warm water before going to bed 15-20 minutes to dilate the blood vessels of your feet, promote blood circulation and make people fall asleep easily.
3. Brush your teeth before going to bed.
It is necessary to brush your teeth and wash your face before going to bed, but you should also develop the habit of washing your feet with warm water, which can promote blood circulation of lower limbs and help you fall asleep quickly.
Three bogeys:
1 to avoid satiety.
Don't eat too late, don't be too full, just 70% to 80% full. Seasoning should not be used too heavily. You should eat some light foods that are easy to digest, pay attention to eating more vegetables and a certain proportion of miscellaneous grains, and keep your stool smooth. Don't eat before going to bed, so as not to increase the burden on the stomach.
2. Avoid excessive entertainment.
Men who are easily excited, don't make exciting speeches before going to bed, don't read touching books and periodicals, and don't watch unforgettable movies or plays. It is not advisable to watch intense TV dramas and ball games before going to bed, and don't talk about nostalgia or horror.
3. Avoid smoking, drinking tea and coffee.
Don't smoke at night, drink strong tea or coffee and other stimulating drinks, and don't drink too much drinks or juice. Smoking, drinking tea and coffee will stimulate the brain, making it difficult for the brain to enter a state of inhibition. Moreover, drinking too much juice will lead to increased urination, which is not conducive to falling asleep again.