1. Weighing:
Watch your weight. Being too fat will shorten your life span. Adopt a simple calculation method, that is, the square of height divided by weight. If this number exceeds 25, it is considered overweight. For example, your height is 1.70 meters. If you use 1.70 1.70, the result is 2.89. If your weight is 75kg and you use 752.89, the result is 25.95. (The normal index is 20-25. )
2. Fruits and vegetables:
Vitamin a, vitamin c and vitamin e can protect your health. You should eat at least 400 grams of fruits and vegetables (excluding potatoes) every day.
3. Drink less:
Alcohol is especially dangerous for some people. For example, people who smoke and drink heavily may have an increased risk of esophageal cancer by 44%; Alcohol will increase the possibility of liver cancer, oral cancer and laryngeal cancer; Alcohol can raise blood pressure, leading to heart disease and stroke.
4. Don't smoke:
Smoking will reduce life expectancy 10 years. Among those who died between the ages of 40 and 50, 30% died of diseases related to smoking. Smoking causes lung cancer and bronchitis, accounting for 9% of the total patients; 20% of smokers suffer from heart failure. But if you quit smoking before the age of 50, you can still recover.
5. 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.
6. Drink less coffee:
Coffee is directly related to the incidence of heart disease. People who drink six cups of coffee a day have a threefold increase in the risk of dying of heart failure.
7. Eat less sugar:
Sugar not only damages teeth, but also increases the risk of obesity, diabetes and hypertension.
8. Add more calcium:
Middle-aged people should pay attention to calcium supplementation. Almonds, green vegetables and dairy products (skim milk) are rich in calcium, so eat more.
9. Exercise more:
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.
10. Fat control:
The daily fat intake should not exceed 30% of the total calories and should not be less than 15%. A high-fat diet can lead to obesity, heart disease and hyperlipidemia.
1 1. Multi-fiber:
Foods rich in cellulose are an important source of vitamins and minerals. Dietary fiber helps digestion and protects you from gastrointestinal diseases.
12. redeposition:
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.
Don't disturb yourself:
Negative emotions (nervousness, anxiety, depression, depression) can make people sick. Don't dwell on the sad and distressing things in life, especially death, accidents and diseases.
14. Address:
Doctors find that living in an inappropriate environment often leads to illness or worry, and middle-aged people should try their best to improve their living conditions.
15. Choose a career:
Do what you like and can do, or your career will have a bad influence on your life.
16. Should get married:
The premature death rate of married people is significantly lower than that of single people, widowed people and divorced people.
7. Sexual intercourse.
When people reach middle age, their physical strength declines, coupled with heavy work pressure and busy housework, they should control their sexual life. If sexual intercourse is frequent, the body will be excessively consumed and the kidney qi will be damaged. Middle-aged people should reduce the number of sexual intercourse according to everyone's actual situation to adapt to the function of human organs.
Pointed out: "Thirty people, discharge on August 1st; Forty, sixteen, one leak is weak, but be careful ","fifty, twenty, one leak. If you can keep up, you can get rid of illness and prolong your life. This is experience and can be used for reference.
18. light fame and fortune:
You can't disregard your health and pursue promotion at any cost. Overwork and restless life are important factors that affect life expectancy.