50-year-old women are prone to various discomforts due to changes in physiological metabolism, so daily nursing is very important. So how do 50-year-old women keep in good health? What food is suitable for a fifty-year-old woman to eat? There are many ways for a 50-year-old woman to stay healthy. Let's take a closer look at how 50-year-old women exercise and what precautions they should take.

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. Dietary considerations for 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. What should middle-aged women eat more?

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 maintaining 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. Health tips for middle-aged women

First, seek happiness and enhance immunity.

Everyone has joys and sorrows, but happiness has a greater effect on people's health. When people laugh heartily, it helps to relieve their depression and make them relax wholeheartedly, thus enhancing people's respiratory function and inhaling more oxygen. Muscles and tissues are supplied with oxygen, and their functions are brought into normal play.

Second, it is good for your health to keep exercising.

Women want to have a healthy body, but also want to keep a symmetrical figure and shiny black hair. At this time, insisting on exercise is the best way. Because exercise can promote blood circulation, improve heart, lung and brain function, consume excess fat, speed up metabolism, and make the body get enough blood oxygen supply, and be young and healthy. In addition, middle-aged women should pay attention to drinking water properly, defecating regularly, preventing visual fatigue, not eating moldy food, and quitting smoking and drinking.

Third, cultivate sentiment and adjust psychology.

Middle-aged women's life pace is relatively fast, and it is difficult to maintain inner peace and happiness, which is also the cause of mental depression. Middle-aged women are prone to nervousness and even neurasthenia, and mental activities are closely related to physiological and pathological changes of the human body. As we all know, listening to music can cultivate your mind and temperament, make your body metabolize vigorously and balance the secretion of various hormones. Dance, painting, calligraphy, stone appreciation, stamp collecting, newspaper clipping, etc. , also has a similar function.

Fourth, adequate sleep and proper beauty.

Adequate sleep helps to relieve our fatigue, make the whole body full of vitality, and then enhance our immunity and disease resistance. However, when people don't get enough sleep, their immunity and resistance will decline, and even lead to many diseases. Therefore, the risk of cancer and cardiovascular and cerebrovascular diseases will increase at this time. When people reach middle age, wrinkles have climbed up the corner of their eyes, and proper beauty can make you youthful. For middle-aged women, adequate sleep is more important than beauty.