The way of health preservation for middle-aged men
1, change ideas and attach importance to health.
When people reach middle age, men's awareness of health care fades, giving up necessary health maintenance, and some diseases will come quietly. Therefore, we should have a positive awareness of health care, understand and master some self-care methods and scientific ways of keeping in good health. Change the bad habit of not wanting to go to the hospital and not seeing a doctor when you are sick. Don't neglect your physical illness or even discomfort because of your busy work, and don't want to spend time to see a doctor, thinking that you can live quietly even if you don't know.
According to statistics, 80% of seriously ill patients admit that they don't go to the hospital for a long time, minor illnesses are mistaken for serious illnesses, and they are forced to go to the hospital when diseases such as heart disease and cerebral hemorrhage break out, which delays the best treatment opportunity. Therefore, annual routine physical examination is the best way to keep healthy. This can prevent, find and treat early.
Step 2 Eat healthily
Three meals a day should be regular and regular, such as breakfast at 7 o'clock, lunch at 12 o'clock and dinner at 6: 30, which should be relatively fixed. You can adjust the eating time according to the four seasons of the year, which is what Chinese medicine says? Adapt to the four seasons? . Breakfast is better, lunch should be full, dinner should be less, and overeating or skipping breakfast is forbidden.
3, a reasonable diet, to ensure nutrition.
Eat more light food, match the thickness, give consideration to both meat and vegetables, have various varieties, and control the amount of staple food. Pay attention to low oil, low salt and low sugar. Eat more foods with high cellulose content and fresh vegetables and fruits, and eat less foods with high cholesterol. Vegetables and fruits are rich in vitamin C and trace elements, which can reduce the content of cholesterol in blood. The pectin contained in it can keep the stool unobstructed and prevent constipation.
Such as white gourd, cabbage, carrot, apple, pineapple, pear, etc. In addition, corn, sesame, sunflower seeds, pumpkin seeds and walnut kernels can prevent sexual dysfunction caused by vitamin E deficiency. Fried, pickled and smoked foods, as well as animal offal, canned food and sausages, are all listed as dangerous foods that cause cancer and arteriosclerosis by nutritionists. Eat as little as possible to prevent diseases from entering the mouth, laying a health hazard for the subsequent old age.
4. Quit smoking and limit alcohol
Studies have proved that cigarettes can produce more than 30 carcinogens, and smoking will increase the risk of cerebrovascular diseases, tumors and chronic obstructive pulmonary diseases. Smoking is one of the causes of male erectile dysfunction and infertility. The main component of wine is ethanol, which is easy to damage the spleen and stomach and liver. Long-term alcoholism not only aggravates the burden on the liver, but also causes gastrointestinal dysfunction, such as nausea, vomiting and abdominal distension in the morning, which leads to digestive tract diseases, and also increases the risk of diseases such as hypertension, stroke, stomach disease, cirrhosis and liver cancer. Therefore, middle-aged men must quit smoking and limit alcohol.
Step 5 cultivate temperament
Maintaining an optimistic and peaceful attitude and good psychology can make the activities of endocrine, cardiovascular, immune and respiratory systems reach the best state, thus delaying the aging of human organs and promoting human physiological health. Middle-aged people can cultivate their hobbies such as enjoying music, painting and calligraphy, growing flowers and fishing, so as to cultivate their body and mind, enhance their personal charm and strive to realize it in life? Help others and enjoy yourself? .
Faced with the double pressure of work and life, if you are in a state of anxiety for a long time, it will easily lead to psychological disorders and even mental illness. You should learn some self-resolving methods to relieve and eliminate anxiety, such as venting, transferring, telling, and seeking the help of a psychologist if necessary.
6. Have a regular life and combine work and rest.
Carefully arrange life and work, and form good life rules, such as going to bed on time, going to bed early and getting up early, not working overtime, staying up late and staying up late. It is an effective way to protect the brain to pay attention to the combination of work and rest, not to use the brain excessively and not to burn the midnight oil. A regular and efficient life can help the body recover, keep thinking and adaptability, and make people have plenty of energy to work.
Health tips for middle-aged men
1. Big breakfast and clever dinner.
The energy of a day's activities depends on breakfast. Zhao Qiang, a nutritionist at Tamsui MacKay Hospital, suggested that breakfast should be rich in protein and carbohydrates. Such as eggs or whole wheat bread, can provide enough energy. You can eat more fruits and vegetables for dinner. Try to avoid frying and frying, and choose steaming or boiling. White-cut meat, white-cut chicken and onion dipped in sauce can not only improve the taste, but also adjust the salt intake by themselves. It is suggested that you can eat at least two servings of fruits and half a catty of vegetables every day.
2. Close your eyes and practice muscle relaxation.
Busy work is stressful, and simple muscle relaxation can achieve a state of physical and mental relaxation. The method is as follows: find a place to sit down and concentrate on practicing muscles. Quickly tighten a muscle of the body for 5 seconds, and then slowly relax. Repeated muscle exercise? Tight and loose? Action, from head, eyes to toes, all muscles can be performed.
Wake up naturally after a good night's sleep
People who suffer from insomnia can try warm milk. Chromic acid in milk can stabilize the neurotransmitter serotonin in the brain and help you sleep regularly. Taking a simple deep breath before going to bed will make it easy to fall asleep. Take a deep breath in bed in the morning 10 minutes, then get up and freshen up, and you will feel refreshed all day. Methods: Play some soothing music, drink some warm water, take a deep breath slowly and forget the complicated affairs.
Step 4 drink some health tea