1.
Watch your weight. Being too fat will shorten your life span. Use a simple calculation method, that is, divide the square of height by weight. If the number exceeds 25, it is overweight. For example, your height is 1.70 meters. If we use 1.70× 1.70, the result is 2.89. If your weight is 75 kg, use 75÷2.89 and the result is 25.95. (The normal index is 20-25)
Don't smoke.
Smoking will reduce the average life expectancy by 10 years. Among those who died between 40 and 50 years old, 30% died of diseases related to smoking. Lung cancer and bronchitis caused by smoking account for 9% of the total number of patients; 20% of smokers suffer from heart failure. But if you quit smoking before the age of 50, you can still recover.
Drink less
For some people, alcohol is a special danger. For example, smokers who drink a lot of alcohol may increase their risk of esophageal cancer by 44%; Alcohol will increase the possibility of liver cancer, oral cancer and laryngeal cancer; Alcohol can raise blood pressure, which can lead to heart disease and stroke.
Control fat
The daily fat intake should not exceed 30% of the total calories and should not be lower than 15%. A high-fat diet can lead to obesity, heart disease and hyperlipidemia. 5. Fruits and vegetables
Vitamin a, vitamin c and vitamin e have the function of protecting health. You should eat at least 400 grams of fruits and vegetables (excluding potatoes) every day.
6. Multi-fiber
Foods rich in cellulose are an important source of vitamins and minerals. Dietary fiber helps digestion and protects you from gastrointestinal diseases.
7. Eat more calcium
Middle-aged people should pay attention to calcium supplementation. Fish, almonds, green vegetables and dairy products (skim milk) are rich in calcium, so eat more.
8. Heavy starch
Starch can protect you from bacteria and prevent heart disease and cancer. There must be bread and rice in the diet, and you can also eat 80 grams of lentils or potatoes every day.
9. Eat fish often
Eating fish can prolong life. Fish is low in fat, and most of it is necessary for human body. Eating more fish can enhance people's immune function and improve their ability to prevent and treat diseases.
10. Eat less salt
Eating more than 0/0 times of the body's requirement/kloc-every day is at risk of hypertension and heart disease, especially for middle-aged people with chronic kidney disease and liver disease. 1 1. Less coffee.
Coffee is directly related to the heart attack. People who drink six cups of coffee a day have a threefold increase in the risk of dying of heart failure.
12. Eat less sugar
Sugar will not only damage your teeth, but also increase the risk of obesity, diabetes and high blood pressure.
13. Multiple robberies
Men who exercise regularly around the age of 45 are three times less likely to have heart disease than men who don't exercise. You should exercise for 30 minutes every day. Old people should engage in less strenuous exercise, such as walking, cycling, climbing stairs, etc.
14. Avoid confusion
Sexual life can't be chaotic. Aside from the risk of sexually transmitted diseases such as AIDS, transsexual partners will cause psychological pressure and make life lose rhythm.
15. indifferent to fame and fortune
You can't pursue promotion and success at any cost regardless of your health. Overwork and unstable life are important factors that affect life expectancy.
16. Stinky pig
Doctors find that living in an unsuitable environment often leads to diseases or troubles, and middle-aged people should try their best to improve their living conditions.
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You should do what you like and can do, otherwise your career will have a bad influence on your life.
18. Avoid traffic accidents
If middle-aged people can study hard and stick to the key to health preservation, it will help to prolong life. Put forward twenty methods for reference of middle-aged friends.
Car accidents are the fourth biggest killer of human beings, and the mortality rate is second only to cardiovascular and cerebrovascular diseases, cancer and respiratory diseases.
19. Don't disturb yourself.
Negative emotions (nervousness, anxiety, melancholy, depression) can make people sick. Don't dwell on the sad and distressing things in life, especially death, accidents and diseases.
20. You should get married
The premature death rate of married people is significantly lower than that of single people, widowed people and divorced people.
Rest aspect
In daily life, middle-aged people should not make a health taboo-hard cooking.
When the body is tired, the body that can't stand fatigue needs to recover its physical strength as soon as possible, which is also the automatic control signal and early warning signal of the human body. If we don't take immediate measures to restore our physical strength according to this signal, then the human body will break down from constant overwork.
Therefore, when middle-aged people feel that they have symptoms such as general weakness, muscle aches, dizziness, slow thinking, listlessness, palpitations, rapid heartbeat and shortness of breath, they should stop insisting and rest immediately. Middle-aged people should not stay up late to do wonders. At the same time, they should relax their minds, be broad-minded and feel comfortable. Don't worry about trifles, don't care too much about personal gains and losses, and take health care measures as soon as possible to eliminate physical and mental fatigue.
The physiological functions of brain, heart, liver, kidney and other important organs of middle-aged people are declining unconsciously, and the immune ability, regenerative ability and endocrine function of cells are also declining.
Middle-aged people do not pay attention to headache, fever, cough, fatigue, backache and leg pain, bloody stool and other uncomfortable symptoms. If left unchecked, it is easy to get serious because of delaying the illness. Therefore, when you are sick, you should go to the hospital for treatment as soon as possible, restore your health as soon as possible, and don't cause serious illness.
It is the most necessary substance for human body not to boil water hard in diet. Middle-aged people must develop the habit of drinking water regularly, and it is advisable to drink 6-8 glasses of water every day. Thirst is a signal that the human body is short of water, indicating that the cells in the body are dehydrated. If left unchecked, it will affect health.
Eat immediately when you are hungry, and don't delay eating time casually, otherwise it may cause gastrointestinal contraction, abdominal pain, dizziness and even coma and shock. Often hungry and not eating, it is easy to cause ulcers, gastritis, indigestion and other diseases.
Middle-aged people are under great pressure, so they should pay more attention to the combination of work and rest and arrange rest and sleep reasonably.
1. Choosing the best lying posture Modern medical people believe that lying on the right side is beneficial to health, because the heart leans to the left side of the chest. When lying on the right side, the muscles of the whole body are relaxed, the chest is not oppressed, and breathing is comfortable, which can ensure oxygen supply for the whole body when sleeping.
2. The best direction Many scholars believe that sleeping with head facing south or north, along the north-south direction of geomagnetism, can produce biological magnetization effect, strengthen bioelectricity, be beneficial to organ function regulation, and be easy to be healthy.
3. Optimum temperature Generally speaking, people can sleep peacefully at the ambient temperature of 15-24℃.
4. The Best Time According to a survey by the American Cancer Society, adults who sleep for 7-8 hours a day live the longest, and those who sleep less than 4 hours have twice the disability rate as normal people. People who sleep more than 10 hours a day are not good for their health.
5. The best pillow height for adults is 10- 15cm, which is equivalent to a sleeper's shoulder height.
6. The best bed As far as the physiological bending requirements of the spine are concerned, Simmons bed and spring bed are not ideal beds. The best bed is a wooden bed, followed by a mattress on a brown shed bed, which can keep the spine in a normal state.