It is precisely because this age is the high incidence of life, but if you can grasp it well and stay away from all kinds of diseases, you will have a greater chance of achieving health and longevity. Therefore, many experts also call this period "life-saving period". So how can people at this stage stay healthy in their daily lives in order to stay away from diseases and live a long and healthy life?
Maintain a healthy weight
People tend to get fat in middle age, and once they get fat, they will only get fatter and fatter. Obesity is an important cause of many diseases, such as three highs and cardiovascular and cerebrovascular diseases. Therefore, for people aged 45-55, it is necessary to manage their own weight and control the body mass index within 25, especially to avoid abdominal obesity. Therefore, it is recommended to control the waist circumference. It is suggested that the waist circumference of men should be controlled within 90 cm and that of women within 85 cm. Weight control is mainly carried out through diet and exercise. Try to keep the diet light, avoid heavy oil, heavy salt and high fat diet, eat less high-calorie snacks, be full at 7-8 minutes per meal, and regularly quantify three meals. Do more aerobic exercise during exercise. It is recommended to do it 3~5 times a week.
Protect blood vessels
Middle-aged people in their forties and fifties are also in the outbreak period of cardiovascular diseases, so we must protect blood vessels, avoid arteriosclerosis, and avoid the deposition of substances such as fat in blood vessels.
If you want to avoid clogging and hardening of blood vessels, you must quit smoking and drinking in your daily life. Alcohol and tobacco can easily damage vascular endothelium, thus inducing vascular sclerosis and blockage. In addition, we must eat less salt, less sugar and less oil, and eat more fruits and vegetables and coarse grains. Try to relax your emotions in daily life, avoid being in a high-pressure environment for a long time, and avoid anxiety, depression, tension and other emotions. Bad mood will lead to abnormal contraction of blood vessels and high blood pressure, which is very unfavorable to blood vessel health.
by oneself
The exercise of middle-aged people is generally low, which is one of the reasons why middle-aged people are prone to obesity and illness. For middle-aged people aged 45-55, exercise can not only prevent obesity and avoid arteriosclerosis, but also have many health-preserving effects. For example, moderate-intensity aerobic exercise for 150 minutes per week can reduce the risk of heart failure by 3 1%. For example, exercise can keep the brain healthy and energetic, and reduce the risk of Alzheimer's disease. Insisting on exercise can also relieve stress and make people happy and satisfied.
Middle-aged people are advised to do moderate and low-intensity sports, such as jogging, brisk walking, cycling, playing ball games and swimming.
Regular health examination
Through regular physical examination, you can know your physical health in time, make adjustments according to your physical condition, find some minor physical problems, intervene and treat them in time, and nip in the bud.
The common examination items of middle-aged and elderly people include: blood routine, blood sugar examination, heart examination, blood pressure examination, blood lipid examination, ovarian function examination, etc. Of course, everyone has different emphases according to their physical condition.