1, Precautions for Male Health Care
1, eat four kinds of food.
Fu Jinru, honorary chairman of Tianjin Nutrition Society, said that when people reach middle age, they should try to achieve a balanced diet. In addition to ensuring a regular diet and eating seven points full, you should also eat more fresh fruits and vegetables and coarse grains, and eat less fried and barbecue foods. Do not eat seaweed, eat big fish and big meat. A Japanese study found that you should eat four more foods after 40 years old: bean products improve bone density, oats help lower cholesterol, almonds help control blood sugar, and eating deep-sea fish four times a week can improve high blood pressure.
Step 2 quit smoking quickly
According to relevant scientific research, there are more than 250 kinds of harmful carcinogens in tobacco, which are very harmful to respiratory system, cardiovascular and cerebrovascular systems. Therefore, it is never too late to quit smoking. Relevant research shows that quitting smoking in Kashgar at the age of 40 can effectively prolong life expectancy by 9 years.
In addition, when people reach middle age, their careers begin to improve, and socialization is inevitable. If you enjoy drinking, you must not be drunk all the time, otherwise your liver will be seriously damaged. Experts suggest that we must grasp the amount of drinking, with a maximum of 2 ounces of low-alcohol liquor, a maximum of 1 ounce of moderate liquor, a maximum of 25 ml of high-alcohol liquor and a maximum of one bottle of beer a day.
Step 3 do strength exercises
When people reach middle age, metabolism begins to slow down and the probability of obesity increases. If you don't pay attention to exercise, the risk of chronic diseases will double. Cook, a professor of physical education at Leeds City University, pointed out that after 40 years old, muscles will gradually decrease. It is suggested that dumbbells, barbells, resistance bands and other strength training that is helpful to "rebuild" muscle groups should be carried out every week, and 8~ 10 group should be carried out three times a week. If you don't have time, it's good for your health to take a walk and walk for 30 minutes every day.
4. Change your mind and subtract your life.
Around the age of 40, many people have to face the "middle-aged crisis", and their careers may be in a bottleneck period and stagnate; There are old and young people in the family, and the burden of life is heavy. In this regard, experts pointed out that people fight for mentality in middle age. If the accumulation of knowledge and experience when you are young is to do addition, then you should learn to do subtraction after 40 years old and clean up negative emotions in time. Adjusting the relationship between work and life and paying more attention to yourself and your family can make people more open-minded.
Step 5 adjust your marriage
Forty years old, there is less sweetness and romance in love and marriage, but there are more trivial things in daily life, which will lead to the crisis of straightening marriage. Experts suggest that even if you are over 40, you should establish a honeymoon period. Two couples can arrange themselves to travel all the time, cultivate the same hobbies together and understand their feelings when they are in love.
6. Pay attention to physical examination
According to Chinese medicine, the viscera and the twelve meridians of 40-year-old offspring began to decline. The external manifestations were gradual relaxation of skin, gradual disappearance of facial luster and whitening of hair. The internal changes were that cardiovascular and cerebrovascular diseases became fragile, and chronic diseases began to accumulate, requiring regular physical examination.
Experts suggest that in addition to basic items such as blood pressure and blood sugar, it is recommended that people over 40 years old increase the examination of blood vessels, prostate, bone joints, Helicobacter pylori infection, tumor markers, breast, cervix and thyroid. People with familial genetic diseases should have targeted examinations.
7. Start strengthening the brain
After the age of 40, many people suddenly find themselves easily distracted and forgetful. "These are the epitome of the middle-aged' brain crisis'." Experts say that you can do "aerobic exercise" for your brain every day, such as turning the clock and desk calendar upside down, which is even more ugly.
Try to change the route home and re-recognize the surrounding environment; Adjust the layout of the home every few months. In addition, you should always "detoxify" your brain and decompress by laughing, meditating, listening to music and other ways to relax your body.
8. Protect your teeth
Experts said that after the age of 40, saliva secretion decreased, oral self-cleaning ability deteriorated, teeth began to "strike", periodontitis, toothache, gum redness and other problems will follow. Therefore, middle-aged people should pay more attention to oral health care. After the age of 40, in addition to brushing your teeth every morning and evening, you should also wash your teeth once a year.
2. Health food for middle-aged men
1, vitamin B6 supplement
Vitamin B6 can improve human immunity and prevent skin cancer and kidney calculi. It can also decompose homocysteine, which is one of the risk factors of stroke.
Men need 2 mg of vitamin B6 every day, which is equivalent to the content of two large bananas. Foods containing more vitamin B6 include chicken, liver, potatoes and pears.
2. eat foods containing vitamin a.
Vitamin A helps to improve people's immunity, prevent cancer and protect people's eyesight. Middle-aged men need to take 1000 micrograms of vitamin A every day, but excessive intake is harmful to their health.
Foods containing more vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, cantaloupes and so on.
3, vitamin E should be rich.
Vitamin e can delay aging and avoid sexual decline. At the same time, vitamin E is an antioxidant, which can prevent free radicals from damaging blood vessel walls, thus preventing atherosclerosis and coronary heart disease. Rice germ, egg yolk, nuts, vegetable oil, chicken, peanuts and sesame all contain vitamin E. Middle-aged people should not be afraid to eat egg yolk. An egg a day does more good than harm.
Step 4 eat foods containing magnesium
Magnesium helps to regulate human heart activity, lower blood pressure, prevent heart disease and improve male fertility. In the diet of middle-aged men, it is suggested that men eat 2 bowls of oatmeal with milk for breakfast, 1 banana. Foods containing more magnesium include soybeans, baked potatoes, walnuts, oatmeal, macaroni, leafy vegetables and seafood.
Drink water no matter how busy you are every day.
As the saying goes, running water does not rot, nor does the human urinary system rot. After water is absorbed, it will be excreted from the kidneys. The function of urine is not only to excrete waste in the body, but also to wash away those micro-stones through physical impulse, so that they cannot form, and to wash away those budding bacteria to prevent infection. This shows that men must pay attention to drinking water at ordinary times. Because middle-aged people are usually busy at work, many people can't take care of drinking water during working hours. Over time, some people have even become accustomed to not drinking water during working hours. In addition, many middle-aged people usually lack exercise, which leads to a relatively high incidence of stones in middle age.
6, stable mood should be supplemented with calcium
Calcium is an important element in human body. It is not only the main component of bones and teeth, but also has the function of calming emotions. People with bad temper should eat more dairy products such as milk, yogurt and cheese, as well as calcium-containing foods such as dried fish and bone soup.
7. Eat a certain amount of chromium
Chromium helps to promote the metabolism of cholesterol and enhance the endurance of the body. In addition, it can also promote the formation of muscles and avoid excess fat under certain physical conditions. Middle-aged men need at least 50 micrograms of chromium every day, while those active men need 100-200 micrograms every day. It is difficult to get such a dose of chromium from food, so it is recommended that men take pharmaceutical preparations containing chromium (such as vitamins and minerals) or drink beer.
8, business meals away from raw seafood.
Barbecue raw seafood has become a food fashion, and salmon sashimi, such as mussels, perch, horse fish, seafood, snakes and crabs, has become a delicious food for customers and friends. However, due to the high probability of parasites and bacteria in this food and the excessive pursuit of delicacy, cooking is not sufficient. When people enjoy those raw seafood, they don't know that they are sick from their mouths.
9. Drinking has advantages and disadvantages.
Drinking 20-30 ml of red wine every day can reduce the incidence of heart disease by 75%, while drinking too much beer will accelerate myocardial aging and increase the lead content in the blood.