1, brain

Before the age of 20, it is the most vigorous period of brain function. At the age of 40, memory began to decline. About13 people will obviously lose their memory in their 70s, and the incidence of Alzheimer's disease is 10%.

2. Bones

In human life, bone cells are constantly destroyed and regenerated. Most people start from the age of 30, the regeneration rate of bone cells slows down, and the bone mass and bone density decrease. This change is very obvious in postmenopausal women.

3. Muscles

From the age of 30, the total muscle mass begins to decline, and by the age of 70, it will be reduced by at least 20% compared with the age of 30. In addition, the older you get, the worse your muscle strength is, which is related to the slow renewal of muscle fibers. Some old people's hands are very stiff and rough, mainly muscle tissue will be replaced by fibrous tissue.

4. Skin and nails (toenails)

With the increase of age, the epidermis of the skin will become thinner and the number of melanocytes will decrease significantly. From the appearance, the face is pale, the skin is thin and translucent, and senile plaques may appear.

Because the strength and elasticity of connective tissue decrease, the oil secreted by sebaceous glands decreases, and the skin will be dry and lose its elasticity. The growth rate of nails (toenails) will slow down, lose luster and become Huang Yi brittleness. The toenails on the feet usually grow inward.

5. eyesight

After the age of 30, people's eyesight may begin to change. The older you get, the worse the pupil's response to light changes. After the age of 60, the pupil size is only equivalent to 1/3 at the age of 20. At this time, the curvature of the lens becomes smaller, and turbidity may occur.

Due to the reduction of tears, people often feel dry eyes and their eyesight will drop significantly. Most people wear glasses when they are over 55. If there is edge glare and blurred vision at night, it may be a precursor to cataract.

6. Hair

With the increase of age, the color and quantity of hair will change. Melanin in hair is mainly produced by melanocytes in hair follicles. After the age of 30, the melanin produced by hair follicle cells decreases. When the hair follicle no longer produces melanin, the hair turns white completely.

Almost everyone's hair will become sparse when they get old. At the age of 60, about two-thirds of men will be bald. Women's hair will also be significantly reduced, but the hair on their faces will increase.

Maintenance methods for 30-year-old women

1, eat breakfast every day

Eating breakfast can effectively promote metabolism and keep blood vessels and immune system young. Breakfast preferably includes cereals, fruits and dairy products.

Step 2 diversify your diet

4 servings of fruit, 5 servings of vegetables, 1 servings of meat and vegetables every day, and fish twice a week. Be an omnivore and continue to consolidate the immune foundation you laid at the age of 20.

Step 4 do aerobic exercise

Walking for an hour or doing a lot of exercise in a short time every day will consume at least 3500 calories a week. Sweating is better than being tired.

Step 5 supplement cellulose

During this period, women are often constipated and obese. Cellulose can relieve women's worries, and has outstanding effects in relaxing bowels, detoxifying, reducing blood fat and preventing obesity.

Step 6 supplement folic acid

Pregnancy and childbirth can make women lack nutrition. Folic acid is a member of B vitamins and one of the essential substances for the growth and division of human cells, which can alleviate malnutrition.

7. Don't get up in a hurry

Don't hurry to get up after waking up in the morning. Stretching makes the spine "wake up", which can avoid low back pain and maintain a good posture. You can also give the "heart and brain" a preparation time.

8. Go to bed on time every night

The best sleep is to sleep regularly for 7-8 hours every day. The best time for women to sleep at night is 22:30. A good sleep is very important to keep a woman's appearance. Sisters are advised to pay attention to sleep.

9, the construction of quality sex life

Sex is a first-class age-reducing agent, which can relieve stress and relax. Stop taking work as everything. The more orgasms you get in a year, the younger you are. Increasing the safe life between husband and wife to 1 16 times/year will make your real age 1.6 years younger.

10, vitamin c and vitamin e supplements

Healthy women consume more than1200mg of vitamin C and 400 international units of vitamin E every day. These are the two most important antioxidants, and when they are combined together, they can reduce harmful deposits on blood vessel walls. Sub-healthy women can take up to 5000 mg of vitamin C every day, and they can also choose grapes with high antioxidant capacity to prevent the occurrence and development of gynecological diseases.

1 1, change health concept

After the age of 30, women should pay attention to learning health knowledge and change their health concepts; From caring about disease to caring about health. Learn to do health self-examination and regular inspection, and change from experiential health preservation to scientific health preservation. Establish a correct concept of health: health is a responsibility (family, society, parents, children), health is an attitude (positive, preventive, action), and health is an idea (drugs hurt people, stay away from antibiotics, you are the best doctor).

12, calcium supplementation

Experts have confirmed that after the age of 28, the calcium in the body decreases at a rate of 0. 1%~0.5% every year. During this period, women should consume at least 1000 mg of calcium every day; Pregnant, nursing or after 40 years old, increase to 1500 mg. It is best to choose active calcium instead of calcium carbonate and calcium gluconate to supplement calcium. The latter two kinds of calcium have low absorption rate and may deposit on the inner wall of blood vessels and bile, kidney and urinary tract to form stones.