Middle-aged women's way of keeping in good health
After the age of 45, the secretion of estrogen in the body began to decrease. The acceleration of bone loss and the gradual failure of visceral function are also related to the decrease of estrogen. The other is the long-term lack of exercise. The accumulation of excessive stress and nutritional imbalance not only affects health, but also is closely related to the decrease of estrogen secretion. In order to maintain physical and mental health and maintain vigorous energy and physical strength, middle-aged women should first abide by it? Rounding? The principle of diet.
? Rounding? Dietary principles? Four houses? Is to give up too much fat, cholesterol, salt and alcohol. And then what? Five inches? It is proper intake of plant protein. Such as soybean protein; Appropriate intake of foods containing B- carotene, vitamins C and E; Appropriate intake of calcium-rich foods, such as milk; Eat more foods rich in cellulose, such as whole grains, vegetables and fruits; Drink plenty of water every day, not less than 1500 ml, about 7 to 8 cups.
In addition, middle-aged women may wish to keep in mind the following health tips.
Weight measurement: pay attention to weight control. Obesity will not only affect the image, but also shorten the life span.
Non-smoking: Smoking will reduce life expectancy on average 10 years. Among those who died between 40 and 50 years old, 30% died of diseases related to smoking. But if it is
Quitting smoking before the age of 50 can still be recovered.
Drink less: For some women. Alcohol has special dangers. Alcohol will increase the risk of liver cancer, oral cancer and laryngeal cancer; Alcohol can also raise blood pressure, leading to heart disease and stroke.
Choose healthy cooking oil? olive oil
Olive oil is rich in monounsaturated fatty acids? Oleic acid, vitamin A, vitamin B, vitamin D, vitamin E, vitamin K and antioxidants. Olive oil is considered to be the most suitable oil for human nutrition among the oils found so far.
Anti-aging and Nina Li Chi brain strengthening can slow down the deterioration of nerve cell function and brain atrophy in the elderly, thus preventing and delaying the occurrence of Alzheimer's disease.
Women often eat olive oil, which can enhance the elasticity of skin and get the effect of moisturizing and beautifying: there is an island called Crete in the Greek Mediterranean, and the incidence of stroke, cancer and Alzheimer's disease among residents on the island is the lowest in the world, with almost no heart disease and a long life span. According to the investigation by the World Health Organization, one reason is that the island is rich in olives, and residents have always used olive oil as their daily cooking oil: What is the most famous healthy eating mode of foreign nutritionists? Mediterranean diet? An important part of the Mediterranean diet is that residents eat olive oil every day.
Dietary health preservation methods for middle-aged and elderly people
First, pay attention to diet.
1. Take a walk after dinner.
Walking after meals has certain effects on health and longevity. It can help gastrointestinal peristalsis, promote digestion and facilitate absorption. Chinese medicine believes that the spleen governs the limbs. When walking, the lower limbs move slowly, and the upper limbs swing back and forth, which can affect the functional activities of the spleen. As the folks say:? Walk a hundred paces after dinner and live to ninety-nine? .
2. Rinse your mouth after eating.
Rinsing mouth after meals is particularly important for middle-aged and elderly friends, because it can maintain oral hygiene and prevent all kinds of oral inflammation caused by food residue decay, or dental caries and bad breath.
3. Have fun eating
People's appetite and digestive function are closely related to emotions. Generally speaking, happy mood and excited mood can make people have a good appetite and enhance gastrointestinal function. Therefore, it is of great significance for middle-aged and elderly friends to keep a happy mood when eating.
4. It is advisable to rub your abdomen after a meal.
Sun Simiao, a famous doctor in the Tang Dynasty, made a comprehensive exposition on rubbing the abdomen after meals in "A Thousand Daughters' Wings". It can dilate the blood vessels in the gastric cavity, which is beneficial to the blood circulation in the gastric cavity, and at the same time can enhance the peristalsis of the stomach and strengthen the digestive function. The specific method is to rub hands after meals, pressing clockwise, from left to right, and from top to bottom, which can last for 30 to 40 times.
Second, dietary taboos
First, avoid eating for a long time.
The so-called partial eclipse refers to liking a certain food and a certain taste, which is very unfavorable to the nutritional balance and health of middle-aged and old friends. If you are partial to tobacco, wine, spicy food and spicy food, it will also be harmful to your health.
Second, avoid fatty and sweet greasy.
For most middle-aged and elderly friends, fatty and thick foods are not suitable for reading, including meat, cakes, sweets and various fried foods with more fat or sugar. Eating too much of this kind of food will interfere with the digestion and absorption of the stomach, leading to stagnation and disease.
Third, avoid deterioration and corruption.
Everything that goes bad and rotten in food is inedible, which is what middle-aged and old friends should remember most, and must not be used for it. Save? And harm the body. Under normal circumstances, once food decays, a large number of bacteria will attach and multiply, especially meat, eggs, milk and other protein foods, which are most likely to cause food poisoning and endanger health after eating. After some foods go bad and moldy, there are often many mold metabolites and toxins, many of which can cause acute poisoning, while others have carcinogenic effects. For example, once peanuts, corn and soybeans are moldy, they will produce a large number of aflatoxins, which are obviously carcinogenic.
Fourth, avoid overeating.
The spleen and stomach function of middle-aged and elderly people is gradually weakening, and overeating can easily damage the spleen and stomach, leading to a series of adverse consequences. From the perspective of traditional Chinese medicine, it is easy to cause qi stagnation of spleen and stomach and disharmony between liver and stomach. From the perspective of western medicine, overeating is one of the main causes of digestive system diseases such as cholecystitis and pancreatitis.