After the age of 45, the secretion of estrogen in the body began to decrease. The acceleration of bone loss and the gradual failure of visceral function are also related to the decrease of estrogen. Therefore, health care is not good, and there are also methods and skills to pay attention to health care. Learn about it with me. Welcome to read it!

Self-seeking happiness and enhancing immunity;

Among people's emotions, only happiness is a physiological activity beneficial to human health. It is found that when laughing, all organs of the human body can produce coordinated vibration, which makes the nerves in an excited state and promotes the secretion of healthy hormones through nerve regulation. Laughter helps to relieve the depressed emotions in the heart, make the face, neck, back, pectoralis major and abdominal muscles contract and relax repeatedly, enhance the respiratory function, and make people inhale more oxygen. Muscles and tissues are supplied with oxygen, and their functions are brought into normal play.

Get enough sleep and resist diseases;

Adequate sleep can relieve fatigue, generate vitality, enhance immunity and disease resistance. When sleep is insufficient, the human body's resistance and immunity are low, which can easily lead to many diseases and increase the chances of cancer and cardiovascular and cerebrovascular diseases.

Pursue new knowledge to prevent brain aging;

Pursuing new knowledge and continuous learning will make people feel satisfied and enriched psychologically. The pursuit of new knowledge can constantly stimulate brain cells, make thinking active and agile, help prevent brain atrophy and slow down brain decline.

Regulating diet to prevent osteoporosis;

With the increase of age, bone mineral density decreases, and hunchback, lumbago and leg pain, limb weakness and so on will appear. Therefore, people should pay attention to adjusting their diet to prevent osteoporosis in middle age, and eat more foods rich in calcium and vitamin D, such as fish oil, egg yolk, milk, lean meat, poultry and fruits. In addition, they should often bask in the sun and receive plenty of sunshine.

Cultivate sentiment and adjust psychology;

Menopausal women, especially the changes of hormone levels, are difficult to maintain inner peace, and are prone to mental depression, nervousness and even neurasthenia, and mental activities are closely related to physiological and pathological changes of the human body. Music can regulate the body and mind, soothe the soul, make the body metabolize vigorously, and keep the balance of various hormones. Dance, painting, calligraphy, stone appreciation, stamp collecting, newspaper clipping, etc. , also has a similar function.

Pay attention to diet therapy and tonify kidney essence;

Traditional Chinese medicine believes that kidney contains essence, main bone and sufficient kidney essence, so the limbs are strong and healthy. Therefore, when people reach middle age, they should pay attention to supplementing kidney essence to keep their bodies in a vigorous state, such as bird's nest, tremella, lily, lotus seed rice, yam, medlar, yuanrou, jujube and walnut. You can make soup and porridge according to your own situation, which can not only strengthen your body, but also be beneficial to your health.

The right amount of animals, keep alive:

Exercise is the best way to maintain vigorous vitality, well-proportioned figure, shiny hair and exquisite panels. Exercise can promote blood circulation, improve heart, lung and brain function, consume excess fat, speed up metabolism, and make the body get enough oxygen supply, and be young and healthy.

Health knowledge of middle-aged and elderly women

1, heat energy: Middle-aged and elderly women are prone to obesity due to the decrease of basal metabolic rate and the increase of physical labor, so their heat demand decreases with age. If people aged 20 ~ 34 generally need 9623 ~ 10878 kj per day, people aged 70 ~ 90 need 753 1 ~ 8360 kj. Therefore, nutrition experts suggest that the energy supply 10% can be reduced within 50 ~ 90 years old, 20% at 60 ~ 90 years old and 30% after 70 years old. This can reduce many diseases caused by obesity. But the reduction of calories is often accompanied by the reduction of total food. The requirement of other nutrients does not necessarily decrease with the increase of age, so we should reduce high-calorie foods and appropriately supplement other nutrients such as protein, vitamins, minerals and cellulose.

2. protein: The protein needs of middle-aged and elderly women are not lower than those of adults. Because catabolism increases, anabolism gradually slows down, and negative nitrogen balance is more likely to appear. Therefore, the protein supply of the elderly is not lower than that of adults, and the daily demand is 65g. Choose more high-quality protein to make better use of it. Generally speaking, the proportion of protein in the total daily output should also be increased, which is about 12% ~ 14%.

3, carbohydrates: middle-aged and elderly women should use different kinds of carbohydrates, but the proportion of polysaccharides should not be too small, fructose is less likely to be converted into fat in the body, so jam and honey can be eaten as part of sugar. In general, carbohydrates account for about 60% of total calories.

4. Lipids: Middle-aged and elderly women need lipids as much as adults, which helps to absorb fat-soluble vitamins and improve the flavor of plant foods. Lipids should be mainly vegetable oil and supplemented with deep-sea fish oil. Unsaturated fatty acids in fish oil are beneficial to regulating blood lipids and protecting tissues such as ovaries, brains and joints.

5. Iron and calcium: Older women will have different degrees of anemia. The reasons are complicated, including decreased gastric capacity, gastric acid and internal factors, iron absorption capacity, hematopoietic function, vitamin C and trace elements. The absorption rate of ferrous iron provided by animal muscle, liver and blood is higher than that provided by plant food. Older women are prone to osteomalacia, decreased bone density and osteoporosis, which is not only related to hormones and vitamin D, but also related to the supply of calcium. The calcium absorption rate of milk and dairy products is better than that of plant foods. The total calcium supply should not be lower than the standard of adults, and the daily calcium intake of elderly women should not be lower than 1000 mg.

6, salt: the elderly should be less salt, generally 6 grams a day is appropriate. Patients with hypertension and coronary heart disease should be limited to less than 3 grams.

7. Vitamins: The supply of vitamins for the elderly is the same as that for the young. In the nutrition survey of the elderly, it is often found that the intake of vitamins A and B is low. Vitamin C is also very important for the elderly, which helps to improve immunity, resist aging and prevent cancer. Vitamin A is an important antioxidant for middle-aged and elderly women, which plays an important role in delaying aging and preventing facial mucosal lesions. Vitamin E is also an indispensable antioxidant for middle-aged and elderly women, which can prevent atherosclerosis, relieve menopausal symptoms, delay mourning for the elderly and prevent cancer.

8. Cellulose: Cellulose is more important for middle-aged and elderly people. Because cellulose is beneficial to digestion and intestinal peristalsis, avoiding constipation, preventing intestinal cancer and lowering blood cholesterol, delaying the time for glucose to enter the blood, and helping to control blood sugar. Therefore, the food for the elderly should be coarse and fine, and special attention should be paid to eating fresh vegetables and fruits.

9. Antioxidants: such as selenium, carotenoids, wheat germ oil, anthocyanins, grape seed extracts, etc. It has the functions of preventing cancer and delaying aging, and is a health food suitable for middle-aged and elderly women.