1, health problems of middle-aged women
1, ligaments are inherently fragile.
Women in sports are more likely to sprain their knees and ankles than men. This is because women's hips are wide, which makes the ligaments bear too much force, so women's ligaments are much weaker than men's; Secondly, women's sports reaction is generally slower than that of men, and they can't be relieved in time when there is danger, so they are more likely to be injured.
The most common habitual sprain in women's sports is ankle sprain. Repeated sprain will make the local blood circulation of ankle joint poor, the elasticity of tissue decrease, and even cause serious consequences such as fibula avulsion fracture and complete rupture of lateral ligament. Therefore, women should pay attention to warm-up activities in sports, step by step. Choose a variety of sports activities based on leg activities. Table tennis, badminton, swimming, skating, aerobics and other sports can enhance the jumping ability of the legs, enhance the flexibility of muscles and ligaments, and make the legs slender.
2, breast cancer-high incidence.
A recent survey shows that mammary gland hyperplasia, cervicitis, hysteromyoma, female genital inflammation and ovarian cyst are common gynecological diseases of middle-aged women. This time, 500/kloc-0 cases of gynecological diseases of middle-aged women were randomly investigated, ranging from 35 to 50 years old, covering more than 70 different occupations. Among the respondents, 80% are patients with mammary gland hyperplasia, and more than 60% of the respondents suffer from two or more diseases, and among these patients, there are more white-collar workers than blue-collar workers.
Endocrine disorders and mental factors are the main causes of mammary gland hyperplasia. If women with mammary gland hyperplasia have the following conditions at the same time, they should be vigilant, and mammary gland hyperplasia takes a long time; Hyperplastic nodules feel a lot, obviously; Between 40 and 60 years old (this period is the high incidence of cancer); Have a family history.
Relevant data show that breast cancer has risen to the top of female tumors and become the number one killer threatening women's health. Generally speaking, women over 35 should have a basic mammogram once a year.
3. Psychological-crisis.
Psychologists have found that the psychological crisis of middle-aged female white-collar workers is by no means uncommon. Dr. godwin, director of the National Institute of Mental Health, pointed out: "Those who are organized, efficient and responsible are prone to depression." In fact, middle-aged women who have achieved something often have higher and more perfect standards for themselves than ordinary people. Once they encounter some setbacks, they will have a heavy sense of loss. At this time, their strong personality often makes it difficult for them to find intimate friends to talk to and ask for help, or they simply don't want to expose their weak side to others, which makes it difficult to resolve negative emotions.
Therefore, young women should make themselves "vulgar", learn to treat themselves as ordinary women, and be good at pouring out their pains and troubles. We should remain flexible in the face of fierce competition. Middle-aged female white-collar workers can withstand all kinds of setbacks and hardships only if they have stronger psychological endurance, strong perseverance and personality.
2. Health goals of middle-aged women
First, the tonic goal: nourishing blood
According to the survey, more than 30% of women have different degrees of anemia, so "women should nourish blood", and women with irregular menstruation and excessive menstrual flow need early treatment. Women can choose ginseng, Angelica, Chuanxiong, Astragalus and other single Chinese medicines for tonic, or they can choose Wuji Baifeng, Siwutang, Ejiao for plasma and other Chinese medicines for tonic. Pay attention to nutrition every day and eat more foods such as pig heart, hen, sea cucumber, fish and shrimp, red dates, kiwi fruit, grapes, longan, walnuts, sesame seeds, carrots, sweet potatoes, spinach, onions and bean products.
There is a kind of woman who puts others first, suffers from loss, and the contradictions and pains in her heart are not vented for a long time, leading to liver-qi discomfort, qi stagnation and blood stasis, and menorrhagia. This kind of blood deficiency syndrome needs Xiaoyao powder to soothe the liver and regulate qi, promote blood circulation and remove blood stasis, learn psychological counseling and vent appropriately. The tonic can be American ginseng buccal tablets.
Second, the sleep goal: beauty
A cup of hot milk before going to bed may also make you fall asleep faster, because milk contains substances that make you sleepy.
Excessive fatigue can also lead to insomnia, and you can eat some fruit to fight fatigue before going to bed. Eating more walnuts, sesame seeds, sunflower seeds, jujube, longan and honey at ordinary times is good for improving intelligence and calming the nerves. For women, adequate sleep is better than beauty.
Third, the goal of internal compensation: beautiful
Female, 36 years old is a hurdle. After this hurdle, the level of estrogen in the body drops. Estrogen is the lifeline of women's elegance. Women drink 500 ml of soybean milk or eat more than100g of bean products every day, which has a good regulating effect on endocrine system. Because soybean contains isoflavones, it is a substance similar to estrogen, which can make up for the deficiency of female estrogen.
Eating skin, trotters, bone soup, fish head, sea cucumber and other foods can moisturize the skin. These foods are rich in collagen, which can prevent dry and wrinkled skin and enhance elasticity and toughness.
Vitamins A, B, C and E can eliminate facial chloasma, and the daily intake of vegetables, fruits and whole grains can not be ignored.
Many women often panic when combing their hair in the morning. People who are prone to hair loss should eat more walnuts and sesame seeds. One is to nourish liver and kidney, replenish qi and nourish blood, and the other is to improve the nutritional supply of skin and hair and protect the health of body and hair.
3. What is suitable for middle-aged women to eat
First, oats lower cholesterol.
Reason: Oats contain β-glucan, a soluble fiber that can help lower the "bad" cholesterol of low-density lipoprotein (LDL) in the blood. Oat anthracamide is a unique antioxidant in oats, which can prevent atherosclerosis. Atherosclerosis is a kind of arteriosclerosis, and yellow substances containing cholesterol and lipids appear in the intima of large and middle arteries, which are mostly caused by fat metabolism disorder and neurovascular dysfunction. Often lead to thrombosis, blood supply disorders and so on. Atherosclerosis is more common in men over 40 years old and postmenopausal women, often accompanied by hypertension, hypercholesterolemia or diabetes. Mental workers are common and do great harm to people's health, which is one of the main causes of death of the elderly. Therefore, compared with other cereals, oats are dominant.
Evidence: Scientists have found that eating only 3 grams of oats every day can reduce total cholesterol by 5%~ 10%. Every decrease in total cholesterol 1% reduces the risk of heart disease by 2%. Eating oats is especially necessary for people aged 50 or above, because the risk of heart disease will increase dramatically at this age.
How to eat: cook porridge with oats or add a spoonful of oats to plain yogurt.
Second, cherries help prevent gout and arthritis.
Reason: Cherry is rich in antioxidant anthocyanins, which helps to prevent common diseases of middle-aged people, including gout and arthritis. Anthocyanin is a powerful antioxidant, which is more than 10 times stronger than carotene and can maintain its activity in human blood for 75 hours. It can enhance the elasticity of blood vessels, protect the inner wall of arterial blood vessels and lower blood pressure; Improve skin smoothness, beautify skin, inhibit inflammation and allergy; Improve the flexibility of joints and prevent arthritis; It can promote the regeneration of rhodopsin in retinal cells and improve vision; It has anti-radiation effect.
Evidence: Gout mainly bothers men, which is related to the increase of uric acid value and forms crystals in the facet joints. In the experiment, the researchers added 200 grams of cherries to the breakfast of healthy subjects, and the uric acid excretion rate increased by 60%.
How to eat: eat more than a dozen cherries three or four times a week. Or drink a glass of unsweetened cherry juice. In order to ensure the absorption of beneficial vitamins, you can eat fresh cherries with yogurt.
Third, almonds prevent vascular diseases and diabetes.
Reason: Proper consumption can not only effectively control the cholesterol content in human body, but also improve the blood sugar level. Sweet almond is rich in protein, trace elements, cellulose and vitamins. A large amount of cellulose can reduce hunger, maintain weight, benefit intestinal tissue and reduce the risk of intestinal cancer.
Evidence: In one study, 20 subjects ate 60 grams of almonds every day for four weeks, and their blood sugar levels dropped by 9%, indicating that almonds can prevent diabetes and cardiovascular diseases. In another study, one third of the normal fat sources of 22 subjects were replaced by almonds. After 6 weeks, it was found that the content of "bad" cholesterol low-density lipoprotein (LDL) decreased by 6%, while the content of "good" cholesterol high-density lipoprotein (HDL) increased by 6%.
How to eat: Because too much salt can lead to high blood pressure, you should choose the original almond.
Fourth, oil-rich fish promote cardiovascular health.
Reason: Oil-rich fish contain omega-3 (omega-3), a group of polyunsaturated fatty acids, which helps to lower heart rate and blood pressure and reduce the risk of arrhythmia. It can reduce the contents of "bad" cholesterol, low-density lipoprotein (LDL) and triglyceride in blood, and increase the content of "good" cholesterol, high-density lipoprotein (HDL). It can make blood vessels healthier, smoother and more elastic, reduce platelets crowded with cholesterol, and prevent thrombosis that blocks blood vessels, thus greatly reducing the risk of heart attack or stroke.
Evidence: Omega-3 fatty acids are common in deep-sea fish and some plants, and the best sources are salmon, mackerel, tuna, sardines and herring. It was found that women who often ate oily fish had the lowest incidence of stroke.
How to eat: Eat at least 4 times a week for the best effect. Because omega-3 fatty acids are very sensitive to high temperature, low-temperature cooking is appropriate, or slightly steaming. In order to protect the beneficial fat, you can choose to eat sashimi.
5. Soybean lowers cholesterol and increases bone density.
Reason: Abnormal ketone in soybean can reduce "bad" cholesterol low density lipoprotein (LDL), but not "good" cholesterol high density lipoprotein (DDL). Isoflavones can bind to estrogen receptors on bone cells, reduce bone loss, increase calcium absorption and increase bone density. Due to hormonal changes or insufficient calcium and vitamin D, osteoporosis is common in postmenopausal women and elderly men, characterized by reduced bone tissue, which leads to fragile bones and easy fracture. In addition, isoflavones in soybeans can also improve male fertility.
Evidence: In one study, 42 postmenopausal women over the age of 50 were selected as subjects, and they were required to eat 3 servings of soybeans every day, 30 grams each. After 12 weeks, their "good" cholesterol high density lipoprotein (HDL) increased by 3.7%, while their total cholesterol decreased by 5.5%. At the same time, the content of osteocalcin, which is beneficial to bone density, has also increased.
How to eat: eat fresh soybeans or canned soybeans. Take it two or three times a week. Because soybeans can affect hormone levels, premenopausal women are not advised to eat too much soybeans without the advice of endocrinologists. For men, isoflavones have little effect on testosterone.
Six, tomatoes to prevent cancer and atherosclerosis
Reason: Tomato is a good source of lycopene. Lycopene is one of the most common and effective antioxidants in human body. Its rate constant of quenching singlet oxygen is 100 times that of vitamin e, which not only has anti-cancer effect, but also has great significance in preventing cardiovascular diseases, arteriosclerosis and other adult diseases, enhancing human immune system and delaying aging.
Evidence: Studies show that drinking 150ml tomato juice after 20 minutes of exercise can prevent prostate cancer, lung cancer, gastric cancer and heart disease.
How to eat: Because lycopene is more easily absorbed by the human body after heating, it is not suitable to eat tomatoes raw. You'd better cook them. Can also be made into tomato juice, tomato soup, tomato sauce, tomato sauce, without adding sugar to maintain the original flavor.
Seven, whole milk calcium relieves muscle atrophy.
Reason: The fat content of whole milk is 3%, and fat-soluble vitamins A, D, E and K are all hidden in the fat of milk. If the fat in milk is removed, these vitamins will be lost. Because whole milk contains all the ingredients of milk, it has the best taste and is very suitable for the elderly. It can relieve muscle atrophy caused by aging, especially after 50 years old.
Evidence: Studies have found that drinking whole milk after exercise helps to ensure the improvement of muscle quality. Every 100 ml of whole milk contains 1 18 mg of calcium, which is very important for ensuring bone health and blood coagulation.
How to eat: You can add whole milk to porridge, cereal, tea, coffee or smoothies according to your own habits. The recommended daily intake of calcium for men and women is 1000mg and 1200mg respectively. Besides whole milk, eating green vegetables, nuts and seeds is also an effective way to achieve this ration. Way. It is best to consult a doctor before supplementing calcium, because too much calcium will increase the risk of prostate cancer in men.
Eight, control chicken weight and promote muscle development.
Reason: Chicken is recognized as a high-quality source in protein, and the content of protein in 200g skinless chicken breast is as high as 600g. Chicken can play a very good role in controlling weight effectively and promoting muscle development.
Evidence: A study of 20 10 shows that "moderately increasing protein" can maintain the effect of losing weight compared with a high-sugar diet. When people catch a cold, white blood cells will produce a series of reactions because bacteria invade the body, which will lead to inflammation. Studies have confirmed that drinking chicken soup when you have a cold can relieve a series of inflammation such as congestion and pain in your throat, and play a role in helping to diminish inflammation to a certain extent. Chicken breast with branch skin only contains 1g saturated fat, which is an ideal substitute for red meat with high fat content.
How to eat: Peel to reduce fat content. Chicken breast with skin contains fat 17%, but only 2% remains after peeling. Even after the chicken leg is peeled, the fat content is 6%.