Middle-aged men aged 30-45 years old, their physical function began to decline slowly. At this time, we must strengthen health care and prevent the occurrence of diseases.
1, how to care for middle-aged men
First, eat foods that contain a lot of fiber.
Your food should contain a lot of cellulose to keep your stomach healthy and your stool unobstructed, which can prevent the mental stress caused by constipation.
Second, loose clothes.
Wearing too tight will hinder your normal life, especially when lifting things, your knees are bent or other movements, so you must loosen your clothes when bending over or carrying things.
Third, change the working posture.
Don't sit for two or three hours at work, but always stand up and walk. People who sit or stand for more than 5 hours a day have a higher incidence of varicose veins.
Fourth, let your back rest.
The pressure on people's backs is greater when they sit than when they stand. Therefore, if you have to sit at your desk for a long time or take a plane or train, you should always change your posture, stand up and walk every hour to rest your back.
Five, lose weight
If you are fat, then a step-by-step healthy weight loss measure will be very necessary.
Six, quit smoking
Smoking increases the risk of developing potential venous diseases, which may further develop into varicose veins.
Seven, multi-purpose legs
When lifting an object, no matter how heavy it is, you should take such a safe posture: bend your knees, keep your back upright, and lift it with the strength of your legs. Because the leg strength is much greater than the back strength, using more legs can avoid back injury. In addition, if you don't know how much the object weighs, try pushing it first. If it's too heavy, don't try to be brave. Call someone for help.
Eight, change posture to prevent varicose veins
Men tend to ignore the appearance of varicose veins, mostly because thick leg hair covers up varicose veins. However, it is an indisputable fact that 10%~ 15% of men will have varicose veins in different degrees after the age of 40. Therefore, efforts should be made to prevent them from happening.
2. What do middle-aged people often eat?
First, oats lower cholesterol.
Reason: Oats contain β-glucan, a soluble fiber that can help lower the "bad" cholesterol of low-density lipoprotein (LDL) in the blood. Oat anthracamide is a unique antioxidant in oats, which can prevent atherosclerosis. Atherosclerosis is a kind of arteriosclerosis, and yellow substances containing cholesterol and lipids appear in the intima of large and middle arteries, which are mostly caused by fat metabolism disorder and neurovascular dysfunction. Often lead to thrombosis, blood supply disorders and so on. Atherosclerosis is more common in men over 40 years old and postmenopausal women, often accompanied by hypertension, hypercholesterolemia or diabetes. Mental workers are common and do great harm to people's health, which is one of the main causes of death of the elderly. Therefore, compared with other cereals, oats are dominant.
Evidence: Scientists have found that eating only 3 grams of oats every day can reduce total cholesterol by 5%~ 10%. Every decrease in total cholesterol 1% reduces the risk of heart disease by 2%. Eating oats is especially necessary for people aged 50 or above, because the risk of heart disease will increase dramatically at this age.
How to eat: cook porridge with oats or add a spoonful of oats to plain yogurt.
Second, cherries help prevent gout and arthritis.
Reason: Cherry is rich in antioxidant anthocyanins, which helps to prevent common diseases of middle-aged people, including gout and arthritis. Anthocyanin is a powerful antioxidant, which is more than 10 times stronger than carotene and can maintain its activity in human blood for 75 hours. It can enhance the elasticity of blood vessels, protect the inner wall of arterial blood vessels and lower blood pressure; Improve skin smoothness, beautify skin, inhibit inflammation and allergy; Improve the flexibility of joints and prevent arthritis; It can promote the regeneration of rhodopsin in retinal cells and improve vision; It has anti-radiation effect.
Evidence: Gout mainly bothers men, which is related to the increase of uric acid value and forms crystals in the facet joints. In the experiment, the researchers added 200 grams of cherries to the breakfast of healthy subjects, and the uric acid excretion rate increased by 60%.
How to eat: eat more than a dozen cherries three or four times a week. Or drink a glass of unsweetened cherry juice. In order to ensure the absorption of beneficial vitamins, you can eat fresh cherries with yogurt.
Third, almonds prevent vascular diseases and diabetes.
Reason: Proper consumption can not only effectively control the cholesterol content in human body, but also improve the blood sugar level. Sweet almond is rich in protein, trace elements, cellulose and vitamins. A large amount of cellulose can reduce hunger, maintain weight, benefit intestinal tissue and reduce the risk of intestinal cancer.
Evidence: In one study, 20 subjects ate 60 grams of almonds every day for four weeks, and their blood sugar levels dropped by 9%, indicating that almonds can prevent diabetes and cardiovascular diseases. In another study, one third of the normal fat sources of 22 subjects were replaced by almonds. After 6 weeks, it was found that the content of "bad" cholesterol low-density lipoprotein (LDL) decreased by 6%, while the content of "good" cholesterol high-density lipoprotein (HDL) increased by 6%.
How to eat: Because too much salt can lead to high blood pressure, you should choose the original almond.
Fourth, oil-rich fish promote cardiovascular health.
Reason: Oil-rich fish contain omega-3 (omega-3), a group of polyunsaturated fatty acids, which helps to lower heart rate and blood pressure and reduce the risk of arrhythmia. It can reduce the contents of "bad" cholesterol, low-density lipoprotein (LDL) and triglyceride in blood, and increase the content of "good" cholesterol, high-density lipoprotein (HDL). It can make blood vessels healthier, smoother and more elastic, reduce platelets crowded with cholesterol, and prevent thrombosis that blocks blood vessels, thus greatly reducing the risk of heart attack or stroke.
Evidence: Omega-3 fatty acids are common in deep-sea fish and some plants, and the best sources are salmon, mackerel, tuna, sardines and herring. It was found that women who often ate oily fish had the lowest incidence of stroke.
How to eat: Eat at least 4 times a week for the best effect. Because omega-3 fatty acids are very sensitive to high temperature, low-temperature cooking is appropriate, or slightly steaming. In order to protect the beneficial fat, you can choose to eat sashimi.
5. Soybean lowers cholesterol and increases bone density.
Reason: Abnormal ketone in soybean can reduce "bad" cholesterol low density lipoprotein (LDL), but not "good" cholesterol high density lipoprotein (DDL). Isoflavones can bind to estrogen receptors on bone cells, reduce bone loss, increase calcium absorption and increase bone density. Due to hormonal changes or insufficient calcium and vitamin D, osteoporosis is common in postmenopausal women and elderly men, characterized by reduced bone tissue, which leads to fragile bones and easy fracture. In addition, isoflavones in soybeans can also improve male fertility.
Evidence: In one study, 42 postmenopausal women over the age of 50 were selected as subjects, and they were required to eat 3 servings of soybeans every day, 30 grams each. After 12 weeks, their "good" cholesterol high density lipoprotein (HDL) increased by 3.7%, while their total cholesterol decreased by 5.5%. At the same time, the content of osteocalcin, which is beneficial to bone density, has also increased.
How to eat: eat fresh soybeans or canned soybeans. Take it two or three times a week. Because soybeans can affect hormone levels, premenopausal women are not advised to eat too much soybeans without the advice of endocrinologists. For men, isoflavones have little effect on testosterone.
Six, tomatoes to prevent cancer and atherosclerosis
Reason: Tomato is a good source of lycopene. Lycopene is one of the most common and effective antioxidants in human body. Its rate constant of quenching singlet oxygen is 100 times that of vitamin e, which not only has anti-cancer effect, but also has great significance in preventing cardiovascular diseases, arteriosclerosis and other adult diseases, enhancing human immune system and delaying aging.
Evidence: Studies show that drinking 150ml tomato juice after 20 minutes of exercise can prevent prostate cancer, lung cancer, gastric cancer and heart disease.
How to eat: Because lycopene is more easily absorbed by the human body after heating, it is not suitable to eat tomatoes raw. You'd better cook them. Can also be made into tomato juice, tomato soup, tomato sauce, tomato sauce, without adding sugar to maintain the original flavor.
Seven, whole milk calcium relieves muscle atrophy.
Reason: The fat content of whole milk is 3%, and fat-soluble vitamins A, D, E and K are all hidden in the fat of milk. If the fat in milk is removed, these vitamins will be lost. Because whole milk contains all the ingredients of milk, it has the best taste and is very suitable for the elderly. It can relieve muscle atrophy caused by aging, especially after 50 years old.
Evidence: Studies have found that drinking whole milk after exercise helps to ensure the improvement of muscle quality. Every 100 ml of whole milk contains 1 18 mg of calcium, which is very important for ensuring bone health and blood coagulation.
How to eat: You can add whole milk to porridge, cereal, tea, coffee or smoothies according to your own habits. The recommended daily intake of calcium for men and women is 1000mg and 1200mg respectively. Besides whole milk, eating green vegetables, nuts and seeds is also an effective way to achieve this ration. Way. It is best to consult a doctor before supplementing calcium, because too much calcium will increase the risk of prostate cancer in men.
Eight, control chicken weight and promote muscle development.
Reason: Chicken is recognized as a high-quality source in protein, and the content of protein in 200g skinless chicken breast is as high as 600g. Chicken can play a very good role in controlling weight effectively and promoting muscle development.
Evidence: A study of 20 10 shows that "moderately increasing protein" can maintain the effect of losing weight compared with a high-sugar diet. When people catch a cold, white blood cells will produce a series of reactions because bacteria invade the body, which will lead to inflammation. Studies have confirmed that drinking chicken soup when you have a cold can relieve a series of inflammation such as congestion and pain in your throat, and play a role in helping to diminish inflammation to a certain extent. Chicken breast with branch skin only contains 1g saturated fat, which is an ideal substitute for red meat with high fat content.
How to eat: Peel to reduce fat content. Chicken breast with skin contains fat 17%, but only 2% remains after peeling. Even after the chicken leg is peeled, the fat content is 6%.