Entering the middle age of 45, the organs of the body are developing in a state of failure. At the same time, while doing a good job in the prevention of prerequisite diseases, we should also control our own diet concept and maintain a healthy physique.
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Why is 45~59 the golden age for life support?
According to the statistics of clinical medical diseases:
1. The number of patients with cardiovascular and cerebrovascular diseases in China is as high as 986,300, and the people with high risk of illness are middle-aged and elderly people aged 45 to 55. The incidence of male is 23.9% higher than that of female.
2. The number of people suffering from chronic metabolic diseases such as hypertension, hyperlipidemia and hyperglycemia in China is as high as 205 million, and the induction probability of middle-aged and elderly people aged 49-59 is higher, which is 0.3 times that of adults.
3. The risk of liver cancer, lung cancer, oral cancer, esophageal cancer and pancreatic cancer among the old smokers aged 45 to 59 will increase 13.5%.
The induction of various diseases is closely related to one's age. At this age, the development of organs is slow, and the body's immunity will gradually decline. Under the influence of dietary factors, genetic factors and environmental factors, the probability of inducing diseases will gradually increase.
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Taboo: Sanqin, under the temptation, let go.
Sanqin
1, brush your teeth frequently
According to the oral health research conducted by Peking University's team, compared with those who insist on brushing their teeth every day, the risk of oral inflammation, chronic metabolic diseases and cardiovascular and cerebrovascular diseases will increase by 33.9%.
Oral health is related to human health. Only by developing the good habit of brushing your teeth 2~3 times a day can you prevent the induction of diseases and prevent external bacteria and viruses from invading your body.
When buying toothpaste, try to choose fruity type and soda type to reduce the stimulation burden on oral mucosa, and adopt the conventional Pap brushing method to achieve the purpose of cleaning.
Step 2 soak your feet often
According to traditional Chinese medicine, the acupoints on the soles of people's feet correspond to the spleen, stomach, kidney, liver and heart respectively, forming a good habit of soaking feet every day, which is helpful to dredge the meridian circulation and indirectly improve the quality of sleep.
Middle-aged and elderly people can persist in soaking their feet for 25 to 30 minutes before going to bed, so as to improve the speed of blood circulation and achieve the purpose of preventing cardiovascular and cerebrovascular diseases and chronic metabolic diseases.
But we should also make the right choice according to our own physiological needs. For people with high blood sugar, we must pay attention to the temperature during foot soaking to avoid skin surface damage caused by overheating, and the best time should be controlled at 15 minutes.
3, diligent exercise
As the saying goes, life goes on and exercise goes on. If you want to fundamentally improve your immune system resistance, aerobic exercise is the best choice, and the daily exercise time should be controlled at about 25 minutes to 35 minutes.
Exercising more than three times a week is helpful to promote people's mental metabolism, stabilize blood circulation and prevent atherosclerotic thrombotic diseases and cerebral infarction.
But before exercise, you must stretch according to your own bone health, improve the pressure burden of muscle tissue, choose the appropriate degree of exercise, jog, walk and play Tai Ji Chuan as much as possible.
Under the temptation
1, Quit smoking and drinking
Cigarettes contain 89 kinds of harmful components such as nicotine, tar and carbon monoxide, which are classified as secondary carcinogens by the World Health Organization. They are harmful to respiratory tract, esophagus, gastric mucosa and liver surface, and increase the risk of cancer.
No matter liquor, beer yellow wine or wine, they all contain certain purine substances, which can easily lead to hyperuricemia when ingested in large quantities, thus aggravating the risk of chronic metabolic diseases and hyperuricemia.
Quitting smoking and drinking after the age of 45 can prolong life and prevent cardiovascular and cerebrovascular diseases, chronic metabolic diseases, atherosclerosis and thrombosis.
2. Quit midnight snack
Some people are prone to hunger at11:00 ~12: 00 in the evening, and usually choose to order takeout to satisfy their hunger, which will increase the pressure burden on their gastrointestinal tract to some extent, leading to obesity risk induction.
It is recommended that you avoid eating carbohydrates, oil and sugar two hours before going to bed. If you are really hungry, you can relieve yourself by drinking a glass of milk.
3. Don't stay up late
Sleep accounts for about 1/3 of the total human body time. Only by ensuring high-quality sleep quality can we improve our metabolic rate and achieve the purpose of self-repair and stable operation of organs.
It is recommended that you put down your electronic products before 22:30 pm and enter a light sleep state. This is about 24:00 when you go into deep sleep, which is helpful to promote the metabolic rate and achieve the effect of timely excretion of toxic waste.
4, quit sedentary
45 ~59 years old is the stage of the decline of human hormone secretion, and the demand for nutrients such as calcium and vitamin D is high. Once there is a lack of nutrition, improper sitting posture and no exercise, it will also increase the risk of osteoporosis to a certain extent.
I suggest you sit for half an hour and exercise for three minutes, sit for two hours and exercise 10 minutes, and get up and exercise every 45 minutes.
Sanxiangxiang
1 with tea
Tea polyphenols and amino acids contained in tea help to improve metabolic rate, promote blood circulation, improve the central perception of the brain, and reduce the risk of Alzheimer's disease.
2. Serve with vegetables
A number of statistics from American research centers show that people who eat vegetables more than five times a week have a lower risk of cardiovascular and cerebrovascular diseases and chronic metabolic diseases in middle-aged and elderly people.
3, accompanied by friends
Belongs to the middle-aged and elderly stage. Regulating one's emotions is helpful to improve the resistance of the immune system and prevent the induction of diseases. You can travel with friends to improve your mood. # Xia Fang Health Guide #
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