Excessive consumption and overdraft of young and middle-aged people will lead to premature aging of tissues and organs, premature occurrence of senile diseases, and it will be too late to start health preservation until the age of 60 or 70, and the aging of various organs and tissues is irreversible. Therefore, health care should start with young people. How should young and middle-aged people keep fit? The following is my method of organizing middle-aged people to keep fit. Welcome to reading.

How do middle-aged people keep in good health 1 Weigh.

Watch your weight. Being too fat will shorten your life span. Using a simple calculation method, namely 1.70 divided by the square of height, the result is 2.89. In terms of weight, if the quantity exceeds 25, it is overweight. For example, your height is 1.70 meters. Use 1.70? 2.89, the result is 25.95. (The normal index is 20-25) If your weight is 75 kg, use 75?

Don't smoke.

Smoking will reduce the average life expectancy by 10 years. At the age of 40? Among those who died between the ages of 50, 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 suffer from 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

Should middle-aged people avoid making health taboos in their daily life? be hard to bear

When the body is tired, it is necessary to restore physical strength as soon as possible, which is also an automatic control of the human body.

Control signal and warning signal. 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, palpitation, 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.

Hard boiled water in diet is the most needed substance for human body. Middle-aged people must develop the habit of drinking water regularly, drinking 6? Eight cups is appropriate. 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 and headache.

Dizziness, even coma, shock and other symptoms. 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. Adults sleep 7-8 hours a day for the longest life, and the disability rate of those who sleep less than 4 hours is twice that of the former. 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.

dietary respect

From a physiological point of view, life is characterized by metabolism. Aging is a series of physiological phenomena caused by the decline of metabolism. Metabolism includes synthesis and decomposition. It can be seen from the change of cell life that the rate of new cell production will continue to decline with the increase of human age after a certain period of time, and it is found that 40 years old is a limit. Before the age of 30, anabolism is higher than catabolism, and the rates of the two kinds of metabolism are basically the same at the age of 30-40, and catabolism is higher than anabolism after 40. Careful observation of the early phenomenon of ancient aging is in line with objective reality. "LingShu? Days and years parallel clouds:? When I was ten years old, my five internal organs began to settle down, my blood gas had passed, and my true qi was in the next place, so it was easy to go. 20 years old, full of qi and blood, long muscles, easy to trend. At the age of 30, the five internal organs are fixed, the muscles are developed, and the blood is full, so he is good at walking. At the age of 40, the twelve meridians's internal organs were full of peace and sparse management. Glorious, gray-haired, do not shake, easy to sit. At the age of 50, liver qi began to decline, liver lobes began to thin, bile began to appear, and eyes began to be unclear. At the age of 60, a person's heart will decline, grow and mature, followed by the degradation of various physiological functions and forms. We call it a period? Decline in middle age? . Experts who study aging pay special attention to the information from middle age, pointing out that the key task of delaying aging is middle-aged people.

Set your biological clock correctly

The biological clock that controls all human activities runs at a fixed rhythm of 24 hours. The reason is that there is a nerve center in the brain stem that manages the rhythm of time. It has obvious effects on body temperature, blood pressure, pulse, respiration, hormones, enzymes and various receptors in human body at the molecular level, forming a rhythm of day and night synchronization. Neijing says:? When the yang is exhausted and the yin is full, the eyes will be blurred, and when the yin is exhausted and the yang is full, the eyes will be awkward. ? Sleepiness and insomnia should be the relationship of unity of opposites. There should be normal excitement during the day and natural inhibition at night. Middle-aged people have basically formed? Cortical dynamic stereotype? That is to say, there are several ups and downs of mental state in a day: at 8: 00 am, 2: 00 pm and 8: 00 pm, the spirit is the best, and the best state lasts for 2 hours and then falls back once. I often feel sleepy at noon and at night 10. Go with the wind four times a day, "said. A day is divided into four hours, morning is spring, day is summer, day is autumn, and midnight is winter? It basically matches. Although the biological clock in the human brain has certain plasticity, the general pattern has been set. If middle-aged people do not have good living habits, reasonable arrangements for sleeping, getting up, working, studying, activities, entertainment and dining will inevitably lead to the disorder and imbalance of human biological clocks, which is harmful to the health of the brain. The timely efficacy method put forward by scientists for middle-aged intellectuals is to use the above ups and downs to guide you to master the physiological rhythm of the human body, help you arrange your work, study and life scientifically and reasonably, let you give full play to your wisdom and potential, keep the vitality of your brain and keep the youthful vitality of your body.

Balanced diet and reasonable nutrition

Nutrients are necessary to maintain normal physiological activities and metabolism of the body. There are many kinds of nutrients from food, but their chemical properties and physiological functions are nothing more than protein, fat, carbohydrates, vitamins and inorganic salts. It is a necessary prerequisite to ensure human health by taking reasonable nutrients every day, which is called a balanced diet in nutrition. A balanced diet is the core of reasonable nutrition. Excessive or insufficient nutrients will affect the normal metabolism of the human body and damage health.

When the total heat energy supply in the diet is insufficient, negative nitrogen balance will appear for a long time, which is manifested as emaciation, weight loss and fatigue, and physiological functions will also be affected and unbalanced. However, according to the analysis of dietary consumption, the number of people over 40 who exceed the daily dietary energy has also increased a lot. It should be clear that overnutrition will be transformed into fat storage, which is the root cause of obesity, diabetes and cardiovascular and cerebrovascular diseases. In recent years, many studies have proved that the nutritional imbalance caused by eating habits and insufficient/excessive intake of some nutrients has a great relationship with arteriosclerosis and tumors in middle-aged people. If we can make reasonable adjustments in diet, these diseases will be effectively controlled The inhibition of these factors in diet is called. Protective factors? .

In daily life, how do middle-aged people achieve a balanced diet? There are several points for reference: ① A certain number of foods that can provide high-quality protein, vitamins and inorganic salts should be eaten every day; (2) On this basis, carbohydrates that supplement heat energy, especially middle-aged women, must not be too dieting in order to be slim; ⑧ Scientific cooking methods, to maximize the preservation of its nutrients; (4) A reasonable diet system, in which three meals a day are allocated according to the needs of heat energy, with breakfast and dinner each accounting for 30% of the total calories in a day and Chinese food accounting for 40%. As far as food composition is concerned, protein meal should be eaten before work, not before bed.

Harmonious and moderate sex life

People live in a society composed of men and women, and sex is an unavoidable problem. Mencius said:? Food, color and gender are also important. ? The Book of Rites also says:? Eat drink man woman, a person's great wish exists. ? Paying attention to sexual activities is an instinctive requirement of human beings. Therefore, it is undoubtedly correct that the ancient sages did not advocate asceticism that violates the laws of nature.

It is not difficult to find that middle-aged people still cherish their looks and sexual characteristics. This psychological pursuit has its own scientific reason. Anything that is full of vitality in life will be more attractive among partners. On the contrary, life is lazy, sloppy, self-image is weakened, and the fun of life is often lost, which will directly affect the interest in sex between husband and wife. On the other hand, middle-aged people like to have sex with it? Not enough? This word, in fact, is not like this. Don't worry about unexpected failure. Worry will only increase psychological stress, which is terrible, because men after 40 are most prone to psychological impotence.

However, it must also be noted that the quality of sexual life will gradually decline after the age of 50, which is inseparable from the functional decline of reproductive organs. Such as slow response to sexual stimulation, stiff penis and insufficient vaginal lubrication, and weakened orgasm, these phenomena will appear prematurely for people who usually have immoral sexual behavior. Sun Simiao, a famous doctor in the Tang Dynasty, once suggested that you should pay attention after forty. Nourish Room tonic? Point of view, emphasizing that both husband and wife maintain the pleasure of sexual satisfaction under the condition of relative decline of sexual organ function, but it is not as easy as it is said, and room tonic must be based on nourishing. We can go back to the ancient sages to find the answer, which will help you really understand the interest. "Music Theory" cloud:? If you want to be Taoist, you will be happy but not chaotic, and if you want to forget, you will be chaotic and not happy. ? Zhu Zhu notes The Analects of Confucius: The adulterer is a person who is too happy and loses integrity. ? So we remind middle-aged people that the principle of sexual life is four words:? Harmony and moderation? .

Happiness, self-seeking, self-satisfaction

It goes without saying that middle-aged people should first work for survival and solve the basic means of subsistence? Food, clothing, housing and transportation. When these tasks are completed, their physical and mental fatigue should seek physical and mental relaxation. Today, when the economic structure is changing from old to new, middle-aged people still have the brand of old consciousness. On the one hand, they are nervous about the pace of life in the face of new trends; On the other hand, I envy more lifestyle modernization, more means of subsistence entering the family, and I long for healthy body. Keeping the balance between work and play requires good psychological quality. We believe that in contemporary life, work and entertainment complement each other in creating spiritual wealth and material wealth, so don't ignore the significance of happiness in life. The ancients said:? Virtue leads to happiness, and happiness lasts forever. ,? Health is nothing more than health, health is nothing more than health. . In history, many elderly people have the personality habits of enthusiasm, kindness, respect, humility and accommodation. Middle-aged people are more responsible in their careers, but they are inevitably proud; Treat people sincerely and frankly, and occasionally lose impatience, so avoiding arrogance and rashness is a summary of experience that nourishes nature and morality. People are social members with complex psychological activities, and their moral and ethical concepts have a great influence on their psychological state. People with high morality, yearning for and pursuing a better life, keep them in a state of striving for progress. They always treat society, comrades, work and difficulties with a correct attitude, help others, cultivate a healthy and noble life interest, and get spiritual satisfaction themselves. Mr Chen Congzhou gave me a pair of couplets: Rende Tao is pure and fragrant. ? It's profound.

Middle-aged tonic knowledge

After middle age, the imbalance of qi and blood leads to the gradual decline of viscera. The purpose of tonic is to regulate the deficiency of viscera, yin and yang, qi and blood, and restore the balance of the body. Yin Pingyang is the secret, and the spirit is the rule? . ? Make up? Is the prejudice of using drugs

? Constant? It is the most basic main idea of TCM health preservation. Shenglai corrects the imbalance between yin and yang and qi and blood in human body. Because people have different constitutions,

There are differences between men, women and children, such as ginseng invigorating qi, ginseng nourishing yin, velvet antler strengthening yang and donkey-hide gelatin nourishing blood. If yin and yang are not divided, qi and blood are not divided, it is not only useless but also harmful to make up. Xu Ling, a famous doctor in the Qing Dynasty, once said: If ginseng is used before the illness disappears, it will not only lead to insufficient vitality, but also lead to the consolidation of the illness, and all drugs will not be treated and there will be no recovery period. ? It's about the harm of improper compensation. Taking supplements should be based on syndrome differentiation and treatment, and according to the principle of supplementing its deficiency, live within our means. To make up, with the improvement of people's living standards, more and more people blindly seek to make up for minor illnesses. Children also focus on cream, abuse Jilin ginseng, green maple bucket, cordyceps sinensis, only asking for high prices, not talking about the balance of qi and blood, useless and insufficient.

Yijing; ? Heaven is powerful, but a gentleman is restless. ? Chinese medicine believes that man and nature correspond to each other, and the human body should be as popular as celestial bodies, so that life can be healthy and powerful without disease. The metabolic function of middle-aged people is gradually weakened, the excretion function is declining, and waste remains in the body, which will inevitably lead to stagnation of qi and blood and affect health. Therefore, in another sense, it is also a tonic method to promote the smoothness of qi and blood, eliminate metabolites, restore the normal physiological function of qi and blood of viscera, and maintain dynamic stability.

In the research of life science, it is found that the main reason of human aging is not? Virtual? But it is the result of qi-blood imbalance and blood stasis, so it is advocated to keep fit through exercise. Middle-aged people should not only insist on proper exercise to promote the smooth flow of qi and blood, but also take some drugs to regulate qi and promote blood circulation, which can also strengthen the body and prevent diseases. Even people with obvious virtual images should not make up for it. Tonifying medicine is sticky, and pure tonic will cause stagnation of qi and blood, but it will suffer. There are two methods of clinical correction: one is to combine tonic and blood-activating drugs in one side, and the other is to add spleen-activating flavor, which can not only eliminate the sticky disadvantages of tonic, but also give full play to its efficacy, killing two birds with one stone.

Exercise and physical and mental aspects

People need exercise very much in middle age, but it is very important to choose sports. Here are some sports suitable for middle-aged people. The first category focuses on the exercise programs to strengthen the cardiopulmonary function. Such as fitness running, swimming, cycling and so on. This kind of exercise can enhance the heart and lung function of middle-aged people, and it is a good way for middle-aged people to keep their hearts healthy and delay aging.

The second category, mainly to enhance muscle strength of the exercise program. Such as push-ups, sit-ups, jumping in place, running, etc. , contribute to the enhancement of muscle strength.

The third category is more entertaining exercise. For example, bowling is an entertaining sports activity that is suitable for the physical condition of middle-aged people. Tourism is also a fitness and entertainment project; In addition, fishing, boating and dancing are also activities that combine fitness and entertainment.

The fourth category is slow and relaxing exercise. Middle-aged people work hard and require high concentration. It is appropriate to choose some relaxing sports to relieve mental and muscle tension. Such as Tai Ji Chuan, walking, etc.

The fifth category, targeted health gymnastics. Like what? Eighteen methods of practicing martial arts? 、? Cervical spondylosis prevention campaign? 、? Lowering blood pressure and relaxing exercise? And so on, this kind of exercise is mostly compiled for a certain disease.

Middle-aged people can arrange their exercise time reasonably according to the situation. If you exercise for half an hour in the morning, jog 10 minutes, do boxing or muscle strength exercises for 5- 10 minutes, and then walk or jog for 5- 10 minutes. You can consciously take the 1-2 stop to get off work and then take the bus. Take a walk after dinner 15 minutes. You can do a lot of exercise once a week.

The amount of activity should be scientific and appropriate, which can be mastered by heart rate. Generally, the standard of heart rate for people aged 40-49 is about 1 15- 120 beats per minute, and it is more suitable for people aged 50-59.