Health care methods for men around 40 years old
Rhapsody in July is a flower, but the reality is that many men have to overdraw their health for the so-called career. When I was young, I tried my best to make money with my life. When I was old, I had to spend a lot of money to stay healthy. In fact, in many cases, it does not mean that you can keep healthy by paying money. In fact, for men, daily health care is the best way to maintain health, so how do men after the age of 40 maintain health?
1, keep exercising
A 40-year-old man's strength and energy will be much worse than before. At this time, it is also a good choice to insist on exercise, especially to do more aerobic exercise, and usually take more walks, long-distance running, swimming and sit-ups. Of course, exercise should also be based on your own actual situation, remember to exercise too much, especially in early autumn when the weather is getting cold, and exercise should pay more attention to keeping warm.
Step 2 keep your mouth shut
Americans like to call it cardiovascular disease? Andropathy? This is because most of the male friends we see in our life are potbellied, and their bellies are bigger than those of women who are pregnant for several months. Many middle-aged men also have cardiovascular diseases. Experts pointed out that men are more prone to cardiovascular diseases because they usually do not pay attention to controlling their mouths, like to eat fat, too much fried food, and too greasy and irritating diet may induce cardiovascular and cerebrovascular diseases. Experts suggest that after 40 years old, try not to eat fat and animal offal. Usually, we should also pay attention to a light diet, drink as little as possible, and don't eat too greasy and irritating food.
3. Develop good living habits
Pay attention to the quality of life and sleep. After forty, the function of the body began to decline. At this time, we should develop good living habits, try not to stay up late, especially in sexual life, and pay attention to preventing kidney deficiency.
4. Lose weight properly
Many people will show signs of getting fat when they reach middle age. If it is not particularly obvious, don't be too careless, but if it is already obvious, you should pay attention to losing weight. Middle-aged men should lose weight step by step. They should keep exercising every day, try to eat lightly and drink some tea to help digestion.
Step 5 quit smoking
Smoking is harmful to health, especially to lung health, sexual function and oral hygiene. In addition, smoking will increase the risk of venous diseases in men, so even if men can't quit smoking, they must smoke or reduce their smoking.
6. Serving the elderly
At this age, a man may have been able to lift rice easily, but now he must lift it several times. Maybe he won't feel tired after working for several days, but not now. At this time, we should learn to serve the elderly. If you are physically weak, do it a few times more. If you are tired, you should rest in time. Don't try to be brave, and don't compare yourself with boys in their twenties.
7. Appropriate entertainment
Men of this age are at an awkward age. Maybe you don't have extra time and money to participate in recreational activities and relax yourself, but from a health point of view, entertainment doesn't have to cost a lot of money, such as chatting with children, traveling to nearby cities occasionally, or doing something you like. Not paying is not a good way to relax. You can try it as long as you feel comfortable and harmless.
8. Eat more than four kinds of food.
When people reach middle age, they should try to have 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. No eating seaweed, 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.
9. 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 to carry out dumbbells, barbells and resistance bands every week to help? Reconstruction? The strength training of muscle groups should be 8- 10 group, 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.
10, change your mind and subtract your life.
About 40 years old, many people have to face it? Midlife crisis? The cause 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, Xiao Zhenyu, a doctor of psychology in Peking University, pointed out that what people fight for in middle age is mentality. If you accumulate knowledge and experience by addition when you are young, you should learn to do subtraction after 40 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.
1 1, adjust marriage
At the age of 40, without the sweetness and romance of love and wedding, with more trivial things and feelings that tend to be dull day by day, marriage began to appear crisis. In fact, after 40 years old, it is also necessary to establish a honeymoon period. Couples can arrange a trip once a year, cultivate the same hobbies, find out the feeling of love and rekindle the spark of love.
12, 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. In addition to the basic items such as blood pressure and blood sugar, people over 40 years old should also increase the examination of blood vessels, prostate, bones and joints, Helicobacter pylori infection, tumor markers, breast, cervix and thyroid. People with familial genetic diseases should have targeted examinations.
13, began to strengthen the brain.
After the age of 40, many people suddenly find themselves easily distracted and forgetful. These are middle-aged people? Brain crisis? The epitome of. Can a 40-year-old man do things in front of his brain every day? Aerobic exercise? For example, the clock and desk calendar are inverted, which increases the difficulty of viewing; Try to change the route home and re-recognize the surrounding environment; Adjust the layout of the home every few months. Besides, often give it to the brain? Detoxification? Decompress the brain by laughing, meditating and listening to music.
14, tooth protection
After the age of 40, saliva secretion decreases, oral self-cleaning ability becomes worse, and teeth begin? Strike? Periodontitis, toothache, gum swelling and pain will also 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.
How do men around 40 years old resist aging?
1, sleep for 7 hours every night.
A new 22-year study involving 2 1268 adults found that the risk of premature death of men who slept less than 7 hours a night increased by 26%, but the risk of premature death of men who slept more than 8 hours also increased by 24%.
Doing farm work is good for longevity.
Experts from the Center for Aging Research at the University of Chicago found that farmers are twice as likely to live to be 100 years old as urban residents. It is helpful for men to plant flowers, grass and do farm work properly, and it is helpful for longevity.
3, commonly used razors, 5 and a half years younger
A survey by Northumbria University found that men who shave look 5 or 5 years younger than men who have beards. Dermatologist Kenneth? Dr. Bill said that shaving can stimulate the production of facial collagen and make the skin smoother.
4, the quadriceps femoris is strong, and arthritis pain is less.
Researchers at Mayo Clinic in the United States tested the strength of quadriceps femoris in 265 patients with knee arthritis, and found that the person with the strongest quadriceps femoris had the least arthritis pain.
About 40 healthy recipes for men
Fiber: a diet rich in fiber can accelerate the elimination of enterotoxins and carcinogens and reduce the incidence of colon cancer (colon cancer is the third most common cancer in men); Dietary fiber can control the sugar index of diabetic patients and reduce blood lipid and blood pressure; Can increase intestinal peristalsis, stimulate the growth of beneficial bacteria, treat constipation and improve gastrointestinal function; It can also dredge bile excretion and stabilize the proportion of bile components.
Dietary fiber can be divided into insoluble dietary fiber and soluble dietary fiber. Insoluble dietary fiber mainly exists in vegetables, and its main function is to make people feel full and delay the gastric emptying time; Soluble dietary fiber mainly exists in oats, konjac, buckwheat, fruits and other foods, which has strong water absorption, can delay and reduce the absorption speed and quantity of sugar and fat, and can also reduce postprandial blood sugar.
Required intake: the ideal daily intake is 18 ~ 35g, which is equivalent to about 500g of vegetables.
Nourishing method: Foods containing more cellulose include whole wheat bread, black rice, strawberries, pears, broccoli, carrots and other edible vegetables.
Magnesium M0: Normal intake of magnesium can reduce the incidence of heart disease and blood pressure. Magnesium can also enhance fertility, because it can improve the vitality of sperm in semen.
Required intake: You can get 2/3 of your daily magnesium from a breakfast, which includes two bowls of cereal, skim milk and a banana.
Tonic way: Baked sweet potatoes, beans, nuts, oatmeal cakes, peanut butter, green leafy vegetables and seafood are all rich in magnesium.
Recommended dishes:
Western-style black pepper beef tenderloin: Beef tenderloin can provide a lot of heat energy and is rich in protein, essential amino acids and peptides. It is warm and sweet, has the effects of strengthening spleen and stomach, nourishing qi and blood, and strengthening bones and muscles, and is suitable for patients with coronary heart disease.
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