1, defend the lumbar spine.
Exercise your waist in the morning: the washbasin should not be too low. After a night's sleep, muscles and joints will become less flexible due to lack of exercise, and the lumbar intervertebral disc will be swollen and stiff due to relaxation and water absorption after a night. At this time, if you bend low, it will exert greater pressure on the lumbar intervertebral disc and squeeze the nerves. It is best to exercise the waist in the morning and do some stretching, left-right rotation, "stretching" and other actions, so that the waist will not immediately change from a static state to an action that increases the waist load.
Take a step back and walk in a different way: the backward walking style is the most appreciated by the lumbar spine. When walking backwards, the legs alternately retreat, which enhances the strength of the posterior thigh muscles and the back muscles, and enhances the elasticity of the lumbar ligament, just like carrying a waist protection belt. The functional recovery of bones, muscles and ligaments can not only enhance the stability of lumbar spine, but also reduce or even eliminate the pain of lumbar spine. When walking backwards, it is best to walk 60 ~ 100 steps per minute, each time 10 minutes.
Exercise lower body muscles: injury. Strong legs can effectively share the burden of low back pain and prevent and alleviate the formation of low back pain. Swimming, especially breaststroke, can mainly practice these muscle groups. In addition, swimming can also ensure the nutritional supply of intervertebral tissue, maintain its elasticity, and improve the ability of the spine to resist external shocks.
Control weight and protect lumbar spine: Statistics show that normal people's lumbar spine bends forward as much as 3000~5000 times a day. If there is a prominent beer belly, these fats are sandbags hanging on the waist, which will move the body's center of gravity forward, not only increasing the burden on the lumbar spine, but also making the lumbar spine deeply buried in fat and unable to get exercise.
2. What do men eat for health?
1, tomato:
The sour taste of tomatoes can promote the secretion of gastric juice and help digest protein. In addition, rich vitamin C can combine the relationship between cells, produce collagen and strengthen blood vessels. Potassium is the most abundant mineral, because it helps to extract salt from blood, so it has the function of lowering blood pressure.
2. Soybeans:
Many people know that soybean has phytohormones, which are good for women, but they don't know that soybean is also an excellent food for men. For example, Japanese men who often eat soy products are less likely to develop prostate cancer than western men. In addition, soybean is also effective in improving male bone loss. When men are over 60 years old, they will begin to lose bone, which is as serious as menopausal women. And eating more soybeans can supplement lecithin, which has been proved to be related to short-term memory and learning ability.
3. Pumpkin seeds:
After the age of 40, most men have the problem of prostatic hypertrophy. An experiment in the United States found that letting patients with prostatic hypertrophy take melon seed extract can really reduce urinary frequency and improve other symptoms. Moreover, melon seeds are also the best source of vitamin E, which can resist aging. All melon seeds can be bought in general supermarkets. Some products are a mixture of nuts, which can be sprinkled on salads or eaten as snacks on weekdays.
4. Carrots:
B- carotene will be converted into vitamin A in the body, which will enhance the body's resistance and inhibit the active oxygen that causes cell deterioration. In addition, because it is rich in potassium, it can lower blood pressure, and dietary fiber can play a role in relaxing bowels. Carrots rich in B- carotene are also popular because they can prevent cancer.
5. Seafood:
Seafood can enhance sexual ability. Male semen contains a lot of zinc. When zinc is insufficient in the body, it will affect the quantity and quality of sperm. The zinc content in seafood oysters, shrimps and crabs is the most abundant, and a small oyster is almost equal to the daily zinc demand (15 mg). In addition, oysters are rich in glycogen or taurine, which can improve liver function, nourish and strengthen the body.
6. Garlic:
Garlic has a strong bactericidal power, so it can kill bacteria that invade the body. In addition, it can provide absorption of vitamin B 1, promote carbohydrate metabolism to generate energy and eliminate fatigue. Another important function of garlic is to enhance immunity. Lead selenide contained in garlic has antioxidant effect, so it is regarded as anti-cancer food. Men who take more can improve their physique and keep fit.
7, high vitamin C food:
After the age of 24, the quality and quantity of male sperm are declining. If there is an elixir that can rejuvenate aging sperm, it is vitamin C. William, a professor of obstetrics and gynecology at the University of Texas, USA. Harris experiment showed that after taking 1000 mg vitamin C every day for 60 days, their sperm count increased by 60%, their motility increased by 30%, and abnormal sperm also decreased.
Foods rich in vitamin C! There are kiwifruit, Liu Ding, oranges, broccoli, asparagus and so on. On the other hand, men are often in a state of high pressure and need nutritional supplements. Vitamin C can help the secretion of paraadrenocortical hormone (an anti-stress hormone), which can resist stress.
8. Whole wheat bread:
When it comes to stress, men often sprint their careers without sleeping, and the stress can't be relieved, so they use alcohol and tobacco to cover up fatigue and relieve stress.
Vitamin B group is very important for male friends to resist stress. These substances include B 1, B2, B6, B 12, folic acid and nicotinic acid, which can maintain the stability of nervous system, increase energy metabolism and help to resist stress. Whole grain foods such as whole wheat bread, brown rice and germ rice are rich in vitamin B. Moreover, whole wheat bread is a kind of complex carbohydrate, which can slowly release energy, have a calming effect and make people relaxed and not nervous.
9. Water:
The human brain is 75% water, and the first organ affected by dehydration is the brain. Too little water will make people tired and slow down. It happened that when men are busy, they often forget to drink water. If you use drinks or soup to replenish water in your body, it will only increase calories and make your body fat. So drink plenty of water between meals. For example, as soon as you enter the office, pour 500cc of water on the table, drink it when you are free and finish it before lunch. /kloc-0 Drink at least two bottles of mineral water bottles (about 2000cc) every day.
10, deep-sea fish:
Stress can also reduce the age of men with hyperlipidemia and stroke. Omega-3 fatty acids in deep-sea fish can prevent blood coagulation, reduce vasoconstriction and triglycerides, and are especially beneficial to the heart and blood vessels. Fish rich in omega-3 fatty acids include mackerel, saury, grouper and salmon. You can eat fish instead, but remember to eat fish at least twice a week, 1, which is recommended by the American Heart Association (AHA).