1 How do 50-year-old women keep fit?
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.
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 had a colonoscopy, let it be. It's a new physical examination after you are 50.
Step 5 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. Pay attention to the diet of middle-aged and elderly women
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. Middle-aged women should eat more food
1, deep-sea fish
Can provide a lot of vitamin D and calcium, which is a nutritional combination that people need when they are old. Researchers from Kaiser Permanente Medical Group in the United States conducted a seven-year follow-up survey on more than 36,000 women aged 50-79. The results showed that postmenopausal women who took calcium and vitamin D supplements gained less weight than those who took placebos.
Another study shows that if there is not enough vitamin D, people's ability to control their appetite will be weakened. Therefore, it is a good choice to eat more fish with high fat content such as salmon, tuna and sardines.
2, cereal
A British study shows that women who eat breakfast rich in fiber and carbohydrates burn twice as much fat during exercise as women who eat more refined foods (foods with low fiber content). Lisa Dorfman, an associate professor at the University of Miami, said that refined carbide inhibits insulin levels and limits the body's ability to convert fat into nutrients. Therefore, eating more crude fiber cereal can achieve the purpose of strengthening the body.
3. Flaxseed
Rich in fiber and beneficial fat, it helps to stabilize blood sugar. Studies have shown that flax helps to relieve the symptoms of hormonal instability because it is rich in phytoestrogens. Flaxseed is easier to digest. Sprinkle them on cereal, soup or cold salad, which will be a nutritious and healthy food.
4. Walnut
Don't eat French fries, enjoy a bag of nuts. Walnuts are rich in omega -3 fatty acids, which can make people feel full for a long time.
4. What about women's health?
1. Pick up the food and eat it-food will be contaminated by bacteria in just two or three seconds after landing.
More than 40% of women said that they had eaten food that they picked up as soon as they landed. There used to be a saying called the "5-second rule", which means that food that falls on the ground is safe as long as it is picked up and eaten within 5 seconds. The researchers pointed out that this statement would be extremely misleading. Experiments show that food will be contaminated by bacteria in just two or three seconds after landing. Therefore, all food that falls on the ground should be thrown into the trash can immediately.
2, barefoot fitness-may be infected with tinea pedis (commonly known as "Hong Kong foot") or plantar warts.
The survey found that 32% people exercise barefoot, especially when doing aerobic exercise or belly dancing. Experts suggest that it is best to wear a pair of light shoes at this time. Because your feet will sweat a lot when you exercise, the humid environment is most conducive to the growth of bacteria, and bacteria will stay on the floor through other people's feet. You may get athlete's foot (commonly known as "Hong Kong foot") or plantar wart (a kind of plantar wart) if you step on it.
3. You don't change underwear every day-if you wear underwear for one day, there will be about 0. 1 g of excrement on it.
In the survey, 52% women admit that their underwear is not changed every day. Microbiologists point out that underwear will leave about 0. 1 gram of excrement on it one day, which is equivalent to about 1 100 million Escherichia coli. These bacteria will attach to your hands. If you rub your eyes or even eat without washing your hands, you will get sick.
4. Wash your hands without soap after going to the toilet-when wiping in the toilet, your hands are close to the source of Escherichia coli.
In the survey, only 38% people washed their hands with soap after going to the toilet, and 2% people washed their hands for more than 10 second. Experts say that when you clean the toilet, your hands are close to the source of Escherichia coli, which may cause bacterial infection. If you don't use soap, you can't completely remove bacteria.
5, forget to brush your teeth before going to bed-bacteria that cause periodontal disease can also cause heart problems.
43% people admit that they occasionally forget to brush their teeth before going to bed. Experts remind that people's saliva secretion will be greatly reduced during sleep, and these saliva are the main force to kill bacteria. Therefore, if you don't brush your teeth occasionally, it may lead to oral bacteria taking advantage of it, and as a result, the risk of dental caries and periodontal disease will increase greatly. In addition, many studies have confirmed that bacteria that cause periodontal disease can also cause problems in your heart.
6. Take a bath without taking a bath-the bacteria that cause the human body to stink depend on sweat, especially the sweat discharged from the armpit and groin.
According to the survey, nearly13 of women do not take a bath every day, but just wash with water. Experts point out that whether to take a bath depends on your sweating. Bacteria that cause human body odor live on sweat, especially sweat excreted from armpits and groin. Sweating for a long time, can not be washed with water, will lead to bacterial retention. The longer you stay, the more "smelly"
Bian Xiao said:
The six things mentioned above are problems that we often encounter and ignore in our lives. I hope that after reading it, female friends can make a simple self-examination and correction of their living habits and styles. Health is not only your own, but also your family's. Good health can not only bring happiness to your family, but also give you some other energy to take better care of your family!