40-year-old female health classic
relieve stress
When people feel nervous, their blood pressure will rise, their heart rate will increase, and a lot of stress hormones will be put into their blood. Being nervous will weaken your immunity and make you more susceptible to diseases ranging from the common cold to cancer. Walking promotes the brain to produce an exciting secretion, which helps you get rid of depression and anxiety.
prevent disease
Studies have shown that women who do moderate exercise (such as walking) are much less likely to develop cancer than women who sit still all day. Active women have only a 50% chance of heart disease. Moderate exercise can also reduce the risk of stroke by half. I'm not talking about marathon running here, but moderate exercise (such as regular walking).
build muscle
With the increase of age, the muscles of the body gradually shrink. Exercise helps to improve this terrible inverse ratio effect of age on body muscles. In addition to walking, increasing physical training several times a week can not only control muscle loss, but also practice well.
Common sense of health care for 40-year-old women
1, eat more in the morning.
This is the key part of burning fat faster. Breakfast plays a decisive role in diet planning. When people are asleep, the speed of metabolism will reach the lowest. As you wake up in the morning, your metabolism will gradually return to normal level. The faster you eat breakfast after waking up, the faster your metabolism increases. If you are a morning exercise enthusiast, you must eat a banana before exercise and have breakfast after exercise. Tea or coffee can't replace breakfast. Oatmeal mixed with fruit, or a boiled egg with a bowl of porridge and bread are all good breakfast choices.
2. Drink plenty of water if you have nothing to do
People are made of water, and women are made of water! Water is an indispensable part of human body, accounting for 60% of human body. Water is the key to promote metabolism and keep skin tender. With hydrating skin care products, the skin will be moist and moist.
3. Eat more soy products and coarse grains.
Diet should be limited to high salt, high sugar and high fat, and eat more fish, soybeans, kelp, hawthorn and celery. And pay attention to keep warm and avoid forced defecation. Coarse grains are rich in insoluble cellulose, which is beneficial to ensure the normal operation of digestive system. Medical research shows that cellulose helps to resist many diseases such as gastric cancer, intestinal cancer, breast cancer, ulcerative intestinal cancer and so on.
4. Eat more folic acid to relieve ovarian aging.
If the female ovarian function shows signs of decline before the age of 40, is it medically called? Premature ovarian failure? . In addition to irreversible congenital factors, improving immune function through diet regulation has a positive effect on relieving aging, among which folic acid is a water-soluble vitamin, often called? Hematopoietic vitamins or vitamin B9 and vitamin M, which are far more important to human health than ordinary vitamins, have extra points in fighting ovarian aging.
5. Drink milk like a child.
Women who drink three cups of yogurt every day will consume 60% more fat than women who don't drink yogurt. What makes yogurt so magical? The answer is that yogurt is rich in calcium ions. It acts as a catalyst, enabling the body to burn fat faster. Yogurt with tofu, vegetables and cereal will play a better role.
6. More than three dietary rules.
? Leave three points to eat? Old people are like this. In fact, this is well-founded. According to research, people who eat seven full meals live longer and look younger than those who eat full meals. In fact, there are too many processes in our food now, which filter out all the nutrients we should have. Grasp the dietary intake? More than three? The principle should be natural. The less manufacturing technology, the less additives and the shorter mileage? Whole food? Best, just like brown rice is much more nutritious than white rice.
7. Keep exercising
The secret of keeping women young is to love outdoor sports. In fact, exercise is an important condition for a person's health. Insisting on exercise can also make women effectively maintain youthful vitality and delay aging!
40-year-old women often feel overwhelmed, sedentary, insomnia, slow metabolism, and inevitably get fat. No matter what the situation, we must persist in sports. In fact, exercise helps to relieve the pain of the elderly and prevent diseases. But be careful not to do strenuous exercise. Give priority to with soothing aerobic exercise. Yoga and brisk walking are both good choices. Walking fast will make you burn a lot of calories unconsciously. Walking in the sun will not only improve the aerobic rate, but also make you energetic all day. Yoga stimulates the body through breathing, pranayama, dynamic and static balance and other essentials, so that physical and mental health is natural and stable. Yoga can not only improve human functional health and replenish vitality, but also help relieve anemia and epilepsy and prevent varicose veins, irregular menstruation, insomnia, headache and constipation.
8. If you don't sleep well, you will get fat.
Next time at midnight, when you still can't stop the soap opera, you should say to yourself: lack of sleep makes you easy to get fat. ? Invisibly give yourself a kind of pressure. People who sleep 5-6 hours a day sleep an average of 7? 8 hours, people weigh 6? Eight pounds. When normal sleep time is deprived, the body will produce a lot of anti-stress hormones to slow down metabolism, and at the same time, the appetite will increase the next day. If you have to get up at 7 am, you'd better go to bed around 1 1 the night before. Don't watch TV before going to bed. You can take a hot bath or read a good novel.
9, smoking is easy to get old, refuse to smoke.
With the opening of modern society, more and more women like smoking to catch up with fashion or relieve loneliness. However, smoking is the first enemy of a woman's appearance. Smoking tends to age women, so it's best to quit smoking while you are young.
10, sunscreen is anti-aging.
Ultraviolet rays are undoubtedly the killer that usually causes our skin aging, and sun protection is the only countermeasure. 10- 2 am. It's best to go out less at this time. If you must go out, you should prepare a sun umbrella, a hat and an ultraviolet-proof coat. Sunscreen lotion is definitely essential.
1 1, don't touch birth control pills.
Middle-aged women, because they are about to enter menopause, the estrogen in their bodies often rises and falls. If you take birth control pills at this time, it will artificially increase the estrogen content, which is easy to cause estrogen level disorder. In the long run, estrogen in the body will accumulate more and more, menstruation will be easily affected, and even irregular vaginal bleeding and breast pain will occur, as well as fueling the original uterine fibroids and inducing endometrial cancer and cervical cancer. Especially emergency contraceptives, women over 40 should not touch them. Because the dose of emergency contraception is significantly higher than that of conventional contraception, taking an emergency contraception dose is equivalent to 6 short-acting contraceptives. If used repeatedly in a short period of time, it will obviously aggravate estrogen disorder.
12, eat more deep-sea fish.
Deep-sea fish is rich in vitamin D and calcium, which is the best nutritional combination for anti-aging. Studies have also proved that women who eat calcium-containing foods and vitamin D-containing foods are younger than those who don't pay attention to supplements for a long time. Usually eat tuna, sardines, salmon and other fatty fish.
13, massage at two o'clock for health preservation
When a woman is about 40 years old, chloasma and pigmentation begin to appear on her face, her waist circumference becomes thicker, and normal menstruation begins to become irregular. For example, the menstrual cycle will be shortened, the amount of menstruation will gradually decrease, the amount of menstruation will be poor, and the menstrual period will be prolonged. These changes are caused by stagnation of liver, gallbladder, qi and blood, spleen deficiency and excessive dampness. At this time, try to press the blood sea and Yongquan points.
Xue Hai point is an important point for promoting blood circulation, and its location is easy to find: sitting in a chair, legs straight, there will be a sunken place inside the knee. Cover the kneecap with the palm of your hand (the right palm presses the left knee, and the left palm presses the left knee), with the five fingers pointing upwards, and the palm naturally opens. This is within your control. Massage Xue Hai acupoints on both sides for 3 minutes every day, not too hard, and you can feel the pain of acupoints, mainly gently. Yongquan point is located in the first third of the connecting line between the second and third toe stitches and the heel, which is the lowest point of the whole body Shu point and the first point of the kidney meridian. Massage Yongquan point for a few minutes every day. It is advisable to have a hot feeling in the feet, which can play a role in maintaining the ovaries.
14, eyes flowing youthful style
The eyes are the windows to the soul. If your eyes are not clear and you look tired, you will feel old. Add vitamins B3, B5, C, E, zinc, magnesium, sodium, etc. It can make the skin collagen proliferate, help to fade spots and fine lines, and make the skin around the eyes plump and look young.
15. Finally, check regularly.
Whether a woman is healthy or young is not just her appearance, she will eventually die. What we can do is to delay aging. However, a person's health is also an important factor in this woman's youth. Do regular health checks and keep an eye on her health.
Classic articles on women's 40-year-old health:
1.40-year-old woman's health regimen
2.40-year-old women's health care
Eight health-preserving classics for 3.40-year-old men
Medical care for 4.40-year-old men
Classic of 5.40-year-old man's health care