Fu Jinru, honorary chairman of Tianjin Nutrition Society, said that when people reach middle age, they should try to achieve a balanced diet. In addition to ensuring a regular diet and eating seven points full, you should also eat more fresh fruits and vegetables and coarse grains, and eat less fried and barbecue foods. Do not eat seaweed, eat big fish and big meat. A Japanese study found that you should eat four more foods after 40 years old: bean products improve bone density, oats help lower cholesterol, almonds help control blood sugar, and eating deep-sea fish four times a week can improve high blood pressure.
Quit smoking quickly
According to relevant scientific research, tobacco contains more than 250 kinds of harmful carcinogens, which are extremely harmful to the respiratory system, cardiovascular and cerebrovascular systems. Therefore, it is not too late to quit smoking. Related research shows that quitting smoking at the age of 40 can effectively prolong life expectancy by 9 years. In addition, when people reach middle age, their careers have begun to improve, and social intercourse is inevitable. Drink a little, and don't get drunk, or your liver will be seriously damaged. Experts suggest that we must grasp the amount of alcohol. The maximum amount of low-alcohol liquor is 2 ounces, the maximum amount of moderate liquor is 1 ounce, the maximum amount of high-alcohol liquor is 25 ml, and the maximum amount of beer is one bottle a day.
3 do strength exercises
When people reach middle age, metabolism begins to slow down and the probability of obesity increases. If you don't pay attention to exercise, the risk of chronic diseases will double. Cook, a professor of physical education at Leeds City University, pointed out that after 40 years old, muscles will gradually decrease. It is suggested that dumbbells, barbells, resistance bands and other strength training that is helpful to "rebuild" muscle groups should be carried out every week, and 8~ 10 group should be carried out three times a week. If you don't have time, it's good for your health to take a walk and walk for 30 minutes every day.
4. Change your mind and subtract your life.
Around the age of 40, many people have to face the "middle-aged crisis", and their careers may be in a bottleneck period and stagnate; There are old and young people in the family, and the burden of life is heavy. In this regard, experts pointed out that people fight for mentality in middle age. If the accumulation of knowledge and experience when you are young is to do addition, then you should learn to do subtraction after 40 years old and clean up negative emotions in time. Adjusting the relationship between work and life and paying more attention to yourself and your family can make people more open-minded.
5. Adjust marriage
Forty years old, there is less sweetness and romance in love and marriage, but there are more trivial things in daily life, which will lead to the crisis of straightening marriage. Experts suggest that even if you are over 40, you should establish a honeymoon period. Two couples can arrange themselves to travel all the time, cultivate the same hobbies together and understand their feelings when they are in love.
Pay attention to physical examination
According to Chinese medicine, the viscera and the twelve meridians of 40-year-old offspring began to decline. The external manifestations were gradual relaxation of skin, gradual disappearance of facial luster and whitening of hair. The internal changes were that cardiovascular and cerebrovascular diseases became fragile, and chronic diseases began to accumulate, requiring regular physical examination.
Experts suggest that in addition to basic items such as blood pressure and blood sugar, it is recommended that people over 40 years old increase the examination of blood vessels, prostate, bone joints, Helicobacter pylori infection, tumor markers, breast, cervix and thyroid. People with familial genetic diseases should have targeted examinations.
7 began to strengthen the brain
After the age of 40, many people suddenly find themselves easily distracted and forgetful. "These are the epitome of the middle-aged' brain crisis'." Experts say that you can do "aerobic exercise" for your brain every day, such as turning the clock and desk calendar upside down, which is more ugly. Try to change the route home and re-recognize the surrounding environment; Adjust the layout of the home every few months. In addition, you should always "detoxify" your brain and decompress by laughing, meditating, listening to music and other ways to relax your body.
8 protect your teeth
Experts said that after the age of 40, saliva secretion decreased, oral self-cleaning ability deteriorated, teeth began to "strike", periodontitis, toothache, gum redness and other problems will follow. Therefore, middle-aged people should pay more attention to oral health care. After the age of 40, in addition to brushing your teeth every morning and evening, you should also wash your teeth once a year.