1, how do women need to keep in good health?
1, adjust diet
With different ages, the dietary needs will also change greatly. Dr. Gore de Ulberg explained: "When women approach menopause, they can't metabolize sugar, so they need to reduce their carbohydrate intake."
In addition, you need to increase fiber intake to protect the colon. In order to lower blood pressure, promote heart health and prevent diabetes, doctors usually recommend a Mediterranean diet, emphasizing fresh fruits and vegetables, whole grains, beans and healthy fats, and limiting the intake of red meat and sodium.
Step 2 learn to meditate
Meditation can improve brain function and reduce stress. Our brains naturally shrink with age, but a study at UCLA found that some brain regions of long-term meditators are larger, with more gray matter and stronger connective fibers. Meditation also helps to reduce the stress caused by mental stimulation. Many studies have proved that chronic stress has many negative effects on health, such as anxiety, heart disease, depression and sleep disorders.
3. Load test
According to a survey conducted by the American Heart Association, heart disease is the number one "killer" of women's health, killing far more lives than all cancers combined. In order to ensure that the early signs of heart disease are not ignored, it is necessary to carry out a stress test on the heart to check the specific reaction of your heart in daily sports activities.
Of course, not everyone needs a stress test, especially those who have an active and healthy lifestyle, unless they encounter heart symptoms, such as dyspnea, chest, arms, abdomen, back, neck and jaw pain.
If you are sedentary, you must do a stress test before starting any new exercise plan. Dr Gore Deurbergue suggested that all women over 50 should know their cholesterol, blood pressure and blood sugar levels. Also, you need to give up smoking, which can reduce the risk of heart attack by three times.
4. Bone mineral density scanning
Dr. Von Darright, a spokesman for the American Academy of Orthopedics, said: "When you enter menopause, your bone density has begun to lose rapidly, which will put you at higher risk of osteoporosis."
It doesn't matter if you haven't had a bone density scan and don't know your bone density. From now on, add weight-bearing exercises and impact exercises to your daily exercise such as walking and playing tennis. It should be noted that before starting any new exercise, please consult your doctor to see if your physical condition allows you to start this exercise.
5. Colonoscopy
According to the American Cancer Society, colorectal cancer is the third leading cause of death among American women. The good news is that in the past 20 years, the mortality rate of colorectal cancer has been gradually decreasing, because more people have started routine screening in order to find and treat it early. If you haven't done colonoscopy, let it become a new physical examination item after you are 50 years old.
Step 6 cultivate friendship
According to the research report of the University of Rochester Medical Center, keeping active social activities will help to prevent hypertension and depression, and may also reduce the risk of Alzheimer's disease and prevent cardiovascular disease, osteoporosis and rheumatoid arthritis.
Make sure you keep in touch with old friends, take part in activities that interest you and encourage new friendships. Even if you stay at home, there are online social platforms to choose from.
2. What should women pay attention to in diet?
1, the gastrointestinal function of middle-aged and elderly people decreases, so we should choose some easily digestible foods for absorption. Such as oats, corn, rice and millet, it is best to cook porridge, which is easy to absorb. Be careful when choosing these foods, and don't choose those that have been carefully processed, because the more processed, the more nutrients are lost in the food.
2. Middle-aged and elderly people have more decomposition of protein than young people, so they need to add some protein in their diet. For example, eat milk, eggs, tofu, fish, lean meat and poultry.
With the increase of age, the taste will gradually decrease. Pay attention to the color, aroma and taste of food when cooking, so as to stimulate the appetite of the elderly. Food should be chopped and cooked by steaming and boiling as much as possible. Use less frying and frying to cook food.
3. What do women eat for health?
1 broccoli
Broccoli can be found in many anti-aging recipes. It is a very useful anti-aging food for women. Because it contains antioxidants, it can slow down free radicals in women, thus delaying aging.
Step 2: garlic
Detoxification, intestinal cleansing, and prevention of gastrointestinal diseases. Garlic can effectively inhibit and kill helicobacter pylori and other bacterial viruses that cause gastrointestinal diseases, remove toxic substances in the stomach, stimulate gastrointestinal mucosa, promote appetite and accelerate digestion.
3. Soybeans
Soybeans are really cheap and of good quality. For women, isoflavones contained in it can produce similar effects as estrogen hormones, lower blood cholesterol, protect the heart and prevent breast cancer and osteoporosis.
4, red dates
Jujube can improve human immunity and inhibit cancer cells. It can promote leukocyte production, reduce serum cholesterol, increase serum albumin and protect liver. Jujube also contains substances that inhibit cancer cells and even transform cancer cells into normal cells.
Step 5: carrots
The carotene contained in carrot skin, that is, provitamin A, can promote the increase of heme, improve blood concentration and blood quality, and play a great role in treating anemia. Radish also contains a lot of iron, which helps to replenish blood. The iron content of carrot is 40% higher than that of white radish and 75% higher than that of green radish.