Pay attention to your own weight when measuring your weight. Being too fat will shorten your life span. A simple calculation method is to divide the weight by the square of the height. If the number exceeds 25, it is overweight. For example, if your height is 1.70m, use l.70 1.70. The result is 2.89. If your weight is 75 kg, use 75÷2.89 and the result is 25.95. The normal index is 20 ~ 25.
Smoking and non-smoking will reduce life expectancy on average 10 years old. Among those who died between the ages of 40 and 50, 30% died of smoking-related diseases, 9% suffered from lung cancer and bronchitis, and 20% of smokers suffered 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.
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.
Vitamins A, C and E in fruits and vegetables can protect health. Eat at least 400 grams of fruits and vegetables (excluding potatoes) every day.
Fiber-rich food is an important source of vitamins and minerals. Dietary fiber helps digestion and helps you to suffer from less or even no gastrointestinal diseases.
Eat more calcium-supplemented fish, almonds, green vegetables and dairy products (skim milk), which are rich in calcium, and should be eaten more. Middle-aged people should pay attention to calcium supplementation.
Heavy starch (carbohydrate) starch can protect you from bacterial infection 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.
Eating fish often 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.
Eating less salt and eating more than 0/0 times of the body's requirement/kloc-every day will lead to high blood pressure and heart disease, especially for middle-aged people with chronic kidney disease and liver disease.
Drinking less coffee is directly related to heart attack. People who drink six cups of coffee a day have a threefold increase in the risk of dying of heart failure.
Eating less sugar will not only damage teeth, but also increase the risk of obesity, diabetes and high blood pressure.
According to clinical statistics, cardiovascular and cerebrovascular diseases are the main cause of premature death in middle-aged people. Insisting on moderate exercise can make the central nervous system and autonomic nervous system of the brain regulate normally, enhance cardiopulmonary function, promote blood circulation, make the body get more oxygen, and affect the composition of blood lipids, thus delaying the aging and hardening of blood vessels. Exercise methods can vary from person to person, such as cycling, brisk walking, fitness, running, swimming, mountain climbing, playing ball, etc.
Avoid promiscuity. Sex should not be promiscuous. Aside from the risk of AIDS and sexually transmitted diseases, multiple sexual partners will cause psychological stress and make life lose rhythm.
When talking about fame and fortune, you can't ignore your health and pursue promotion at all costs. Excessive pressure, fatigue and unstable life are important factors that affect life span.
Doctors who choose their place of residence find that living in an environment that is not suitable for them can lead to illness or worry. Middle-aged people should try their best to improve their living conditions or don't change your occupation easily. They should do what you like and do it well, otherwise your career will have a bad influence on your life.
Avoiding traffic accidents is the fourth biggest killer of people, and the mortality rate is second only to cardiovascular and cerebrovascular diseases, cancer and respiratory diseases.
Do not worry about 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.
The premature death rate of people who should get married and have a spouse is significantly lower than that of single, widowed and divorced people.
Middle-aged people who are in a good mood are busy with work, have great ideological pressure, and are easily sentimental, causing emotional instability in middle age and becoming the inducing factors of various diseases. The ancients said, "Indifference leads to no ambition, while quietness is not far away." . Therefore, middle-aged people should learn to adjust their emotions, be open-minded, endure and let go of everything, be open-minded, have a cheerful personality and feel comfortable naturally, which is very beneficial to their physical and mental health.
Balancing work and rest middle-aged people are enterprising. They often work overtime day and night in order to work. However, the pressure on the body is limited. If you exceed a certain limit, you will break down from constant overwork. Therefore, middle-aged people should learn to rest and adjust reasonably in their tense leisure time, and ensure adequate sleep time every day in order to work and study energetically. Don't just focus on your career at the expense of your health.
The role of balanced diet food in health and medical care has been paid attention to since ancient times. Oversaturated hunger will damage the normal function of the spleen and stomach. Partial eclipse, don't eat at night and use your brain. , will cause the lack of vitamins, protein and amino acids, and promote premature aging. Therefore, the dietary guidelines recommended by nutrition science circles in China should be adopted, that is, "the food should be varied, the thickness should be matched, the three meals should be reasonable, the hunger should be appropriate, the sweets should not be too much, the oil should be moderate, the drinking should be moderate, and the salt should be limited."
Avoiding obesity is one of the factors that accelerate aging. Obese people are prone to atherosclerosis, coronary heart disease, hypertension, diabetes, gallstones, cancer and so on. As the saying goes, teenagers have a long stomach, young people have long meat, and middle-aged people have a long waist. It can be seen that when people reach middle age, the key point is to prevent obesity. In addition to moderate exercise, middle-aged obesity prevention should pay special attention to eating less high-fat and high-sugar foods. Dinner should not be eaten too much, and it is generally appropriate to be full at seven or eight points.
What is the law of life? Health preservation is a scientifically arranged lifestyle, and the most important thing is that life should be regular, that is, living, working and working according to the laws of human biological clock. Studies have shown that people's long-term adherence to a regular life can make the functions of various tissues and organs of the body tend to be regular, and they will have "foresight" and "adaptability" in life, thus ensuring good health and obtaining the best physiological effect.
Regular physical examination shows that many middle-aged people think they are strong and have no chance to take medicine. This paralysis is unacceptable. According to statistics, many diseases will invade the human body "unnoticed", and some even reach a quite serious level, and it is still difficult to detect. Such as hypertension, atherosclerosis, recessive coronary heart disease and diabetes. Therefore, everyone should have a comprehensive health check-up every six months or every year, so that not only many diseases can be found as early as possible, but also doctors can guide them to carry out health activities and implement relevant health care measures.