The 50-year-old man's physical condition has entered an "eventful autumn". At this stage, all kinds of diseases may occur. What should the physical examination check? What is the focus of fitness? How to supplement nutrition? How to protect menopause? If your answers to these questions are specious, let's listen to the tips of experts.

Go quickly at ordinary times and play Tai Chi in your spare time.

The focus of fitness should be softness.

Compared with men in their 30 s and 40 s, men in their 50 s don't have high requirements for explosive power. With the increase of age, the muscle level will decline. When exercising, we should reasonably arrange the exercise items and intensity according to our own specific conditions, and should focus on strengthening the exercises to improve endurance, strength, flexibility and balance. Among them, you can choose some aerobic exercises to improve your endurance, such as brisk walking and jogging, and you can practice pedaling and running if you have the conditions. Strength training can choose to go to the gym to receive formal fitness guidance, and you can also use dumbbells and sandbags for training at home if you have no conditions. In fact, as long as fitness can achieve results, there are various methods. At home, you can also practice with a bag full of rice instead of sandbags. In addition, you can also find the inner belt of the bicycle for strength exercise, which is not much different from the exercise effect of the stretcher.

Exercises to enhance flexibility are mainly embodied in warm-up activities before exercise and finishing exercises after exercise. For example, stretching ligament before exercise, leg press leg press, stretching shoulder joint, and finishing exercise mainly refers to relaxation exercise. People around the age of 50 should also increase the exercise of body balance. The sport she recommended is Tai Ji Chuan. Because when playing Tai Ji Chuan, you often need to walk on the catwalk and stand on one foot, which requires a higher balance of your body.

Slow digestion and metabolism, diet should be taboo.

A reasonable diet is healthy.

A 50-year-old man should control his food intake, because at this age, his metabolism and organ operation will become slow, and various internal organs will show signs of aging. Suggest a low-fat diet, eat less fried and fried foods, try not to choose high-cholesterol foods, and eat less animal offal and various egg yolks. Eat less sugar, because white sugar, brown sugar and refined sugar will increase triglycerides. But honey is edible.

For a 50-year-old man, there is no fixed nutritious diet, which should be different according to his height, weight and work intensity, but there are some basic principles that should be followed. For example, the staple food should eat more coarse grains, increase the intake of foods containing more dietary fiber, eat more fruits and vegetables, increase intestinal peristalsis, and reduce the chances of constipation and intestinal cancer. Eat more fish, because fish is not only low in fat, but also high in protein. Eat more soy products and less pork, beef and mutton, because animal meat contains a lot of saturated fatty acids.

Moderate exercise controls alcohol and tobacco mentality and peace of mind

Coping strategies of male menopause

Men, like women, also have the problem of menopausal syndrome, which is commonly called "sub-health syndrome". The main symptoms are cardiovascular system, respiratory system, nervous system and digestive system. It can be manifested as palpitation, dizziness, alternating constipation and diarrhea, insomnia, dreaminess and fatigue. Male menopause will also have changes in sexual desire, which is characterized by excessive sexual desire or frigidity.

Male menopause should maintain a peaceful state of mind, and some relaxation therapies can be used to relax nervous nerves, such as listening to music and ensuring sleep. It is recommended to drink some green tea every day, which is good for relaxing the nerves. In addition, we should pay special attention to that, except sleeping, it is best not to read or watch TV while lying down at night, because people's brain excitability is different when sitting and lying down, so it is best not to lie down when lying down, otherwise it will lead to the dislocation of brain excitability exchange, and then make them listless during the day, which is not conducive to maintaining abundant energy at work.

Proper attention and adjustment in life can slow down the symptoms of male menopause, and if left unchecked, it is likely to develop into a disease. It is suggested that men aged about 50 should eat more vegetables, crude fiber food and fresh fruits in their diet. Vitamins can supplement trace elements in the body and ensure the nutritional balance in the body, thus alleviating some menopausal discomfort symptoms. In addition, we should strengthen physical exercise and take part in outdoor activities, such as climbing mountains, walking fast, playing Tai Ji Chuan and riding bicycles. This will help to breathe in fresh oxygen, promote the metabolism of internal organs, increase the oxygen supply of organs and enhance lung function. Dr. Cao said that men around the age of 50 should exercise three to five times a week, and the time for each exercise should be no less than 30 minutes. Dr. Cao also specifically mentioned swimming. She thinks swimming is a very good exercise for 50-year-old men, which can improve their cardiopulmonary function and physical fitness.

Experts suggest that men of this age should drink 1~2 red wine every day, because red wine contains antioxidants, which can promote the excretion of toxic substances and improve blood circulation.

Control sweets and reduce high calories.

Endocrine disorder leads to "sugar-coated cannonball"

A 50-year-old man will have various endocrine diseases, so he should pay special attention to the law of work and rest and be alert to diseases such as diabetes and abnormal glucose metabolism. With the increase of age, the arteries will gradually harden. Men of this age are prone to arteriosclerosis and high blood pressure if they don't pay attention to the rules of life or are under too much pressure.

In addition to controlling the intake of high-fat foods, we should also pay attention to eating less sweets. In addition, it should be reminded that although fruit can supplement the vitamins needed by the human body, eating too much fruit will also bring some side effects and some potential hazards to the body, especially sweet grapes, sugar cane and pears. So you must not eat more. Because the sugars contained in these fruits are fructose and sucrose instead of glucose, they can cause diabetic ketosis and diabetic ketoacidosis.

Frequent micturition, urgent micturition and urinary incontinence are all symptoms of prostate disease.

Listening to the sound of running water helps to urinate.

When a man is over 50 years old, all organs of the body will generally decline and shrink, but the prostate is just the opposite, and there will be hyperplasia or hypertrophy. It is characterized by frequent urination at night, urgent urination, weak urine flow, feeling of urinary incontinence, and wet underwear. When you go to the hospital, the doctor will often tell you that you have benign prostatic hyperplasia. It should be emphasized that benign prostatic hyperplasia (BPH) is a benign lesion. It is not cancer, nor will it turn into cancer, but it can coexist with prostate cancer.

Benign prostatic hyperplasia will have symptoms such as frequent urination, which will affect patients' work, sleep, travel and social interaction, thus reducing the quality of life of patients to varying degrees. If not found in time or treated improperly, benign prostatic hyperplasia is prone to secondary potential complications, such as acute urinary retention, urinary tract infection, gross hematuria, bladder diverticulum, bladder stones, hydronephrosis, renal failure and so on. , but also easy to induce and aggravate hemorrhoids and hernia.

Paying attention to some signs is very helpful for the early detection of prostatic hyperplasia. For example, waiting for a long time when urinating, sudden frequent urination, getting up at night and narrowing the urinary line may all be signs of benign prostatic hyperplasia.

In the daily care of benign prostatic hyperplasia, we should first avoid drinking a lot, because alcohol will stimulate muscle contraction, cause dysuria and increase nocturia. Secondly, eat less spicy food and fast food, spicy food can cause frequent urination, and fried fast food such as McDonald's and KFC is the inducing factor of prostate cancer. Usually pay attention to keep warm, because cold will make nerves, blood vessels and muscles contract, so that urine in the body can not be discharged, forming urinary retention. In addition, don't hold your urine. Generally, the more urine patients with benign prostatic hyperplasia have, the more they can't urinate.

Experts recommend the following tips to facilitate urination for patients with benign prostatic hyperplasia: When you have difficulty urinating, try to turn on the faucet, and the sound of running water can help you urinate. In short, try to relax when urinating.

Check it once a year and find it early.

Six physical examinations can't be missed.