Eating breakfast can effectively promote metabolism and keep blood vessels and immune system young. Breakfast preferably includes cereals, fruits and dairy products.

Step 2 diversify your diet

4 servings of fruit, 5 servings of vegetables, 1 servings of meat and vegetables every day, and fish twice a week. Be an omnivore and continue to consolidate the immune foundation you laid at the age of 20.

Step 3 supplement calcium

Experts have confirmed that after the age of 28, the calcium in the body decreases at a rate of 0. 1%~0.5% every year. During this period, women should consume at least 1000 mg of calcium every day; Pregnant, nursing or after 40 years old, increase to 1500 mg. It is best to choose active calcium instead of calcium carbonate and calcium gluconate to supplement calcium. The latter two kinds of calcium have low absorption rate and may deposit on the inner wall of blood vessels and bile, kidney and urinary tract to form stones.

Step 4 do aerobic exercise

Walking for an hour or doing a lot of exercise in a short time every day will consume at least 3500 calories a week. Sweating is better than being tired.

Step 5 supplement cellulose

During this period, women are often constipated and obese. Cellulose can relieve women's worries, and has outstanding effects in relaxing bowels, detoxifying, reducing blood fat and preventing obesity.

Step 6 supplement folic acid

Pregnancy and childbirth can make women lack nutrition. Folic acid is a member of B vitamins and one of the essential substances for the growth and division of human cells, which can alleviate malnutrition.

7. Don't get up in a hurry

Don't hurry to get up after waking up in the morning. Stretching makes the spine "wake up", which can avoid low back pain and maintain a good posture. You can also give the "heart and brain" a preparation time.

8. Go to bed on time every night

The best sleep is to sleep regularly for 7-8 hours every day. The best time for women to sleep at night is 22:30. A good sleep is very important to keep a woman's appearance. Sisters are advised to pay attention to sleep.

9, the construction of quality sex life

Sex is a first-class age-reducing agent, which can relieve stress and relax. Stop taking work as everything. The more orgasms you get in a year, the younger you are. Increasing the safe life between husband and wife to 1 16 times/year will make your real age 1.6 years younger.

10, vitamin c and vitamin e supplements

Healthy women consume more than1200mg of vitamin C and 400 international units of vitamin E every day. These are the two most important antioxidants, and when they are combined together, they can reduce harmful deposits on blood vessel walls. Sub-healthy women can take up to 5000 mg of vitamin C every day, and they can also choose grapes with high antioxidant capacity to prevent the occurrence and development of gynecological diseases.

1 1, change health concept

After the age of 30, women should pay attention to learning health knowledge and change their health concepts; From caring about disease to caring about health. Learn to do health self-examination and regular inspection, and change from experiential health preservation to scientific health preservation. Establish a correct concept of health: health is a responsibility (family, society, parents, children), health is an attitude (positive, preventive, action), and health is an idea (drugs hurt people, stay away from antibiotics, you are the best doctor).