After the age of 45, the secretion of estrogen in the body began to decrease. The acceleration of bone loss and the gradual failure of visceral function are also related to the decrease of estrogen. The other is the long-term lack of exercise. The accumulation of excessive stress and nutritional imbalance not only affects health, but also is closely related to the decrease of estrogen secretion. In order to maintain physical and mental health and maintain vigorous energy and physical strength, middle-aged women should first abide by the "rounding" dietary principle.
The principle of "rounding off" diet, "four houses" means giving up too much fat, cholesterol, salt and alcohol. Fat intake should account for less than 30% of total daily calories; The daily intake of cholesterol should be below 400 mg; The daily intake of sodium should be less than 2200mg (about 6g of salt) or less; Drink less or not. And "five intake" is the appropriate intake of protein. Such as soybean protein; Appropriate intake of foods containing B- carotene, vitamins C and E; Appropriate intake of calcium-rich foods, such as milk; Eat more foods rich in cellulose, such as whole grains, vegetables and fruits; Drink plenty of water every day, not less than 1500 ml, about 7 to 8 cups.
Key points of health care for middle-aged women
Weight measurement: pay attention to weight control. Obesity will not only affect the image, but also shorten the life span.
Non-smoking: Smoking will reduce life expectancy on average 10 years. Among those who died between 40 and 50 years old, 30% died of diseases related to smoking. But if you quit smoking before the age of 50, you can still recover.
Drink less: For some women. Alcohol has special dangers. Alcohol will increase the risk of liver cancer, oral cancer and laryngeal cancer; Alcohol can also raise blood pressure, leading to heart disease and stroke.
Fat control: the daily fat intake should not exceed 30% of the total calories, nor be lower than 15%. A high-fat diet may lead to obesity, heart disease and hyperlipidemia, as well as breast cancer and uterine cancer.
Fruits and vegetables: Vitamins A, C and E in fruits and vegetables have the function of protecting health. You should eat at least 500 grams of fruits and vegetables every day.
Multi-fiber: Foods rich in cellulose are an important source of vitamins and minerals. Dietary fiber also helps digestion, protects the gastrointestinal tract and makes the body slimmer.
Calcium supplementation: Middle-aged women should pay attention to calcium supplementation. Fish, almonds, green vegetables and dairy products are rich in calcium and should be eaten more.
Eat fish often: Eating more fish can enhance people's immune function and improve their ability to prevent and treat diseases.
Eat less salt: Eating too much salt every day is dangerous for high blood pressure and heart disease, especially for middle-aged people with chronic kidney disease and liver disease.
Drink less coffee: Coffee is directly related to heart attack. People who drink six cups of coffee a day have a threefold increase in the risk of dying of heart failure.
Eat less sugar: sugar will not only damage your teeth. And it will increase the risk of obesity, diabetes and hypertension.
Exercise more: Women who exercise regularly around the age of 40 are much less likely to suffer from heart disease than women who don't exercise. You should exercise for 30 minutes every day, such as walking, riding a bike and climbing stairs.
Light fame and fortune: overwork and unstable life are important factors affecting longevity and beauty.
Choose a career: Do what you like and can do.
Don't bother yourself: negative emotions (tension, anxiety, depression, depression) are extremely harmful to health.