Health care methods for women after 30 years old
1, eat breakfast every day
Eating breakfast can effectively promote metabolism and keep blood vessels and immune system young. Breakfast preferably includes cereals, fruits and dairy products.
Step 2 diversify your diet
4 servings of fruit, 5 servings of vegetables, 1 servings of meat and vegetables every day, and fish twice a week. Be an omnivore and continue to consolidate the immune foundation you laid at the age of 20.
Step 3 supplement calcium
Experts have confirmed that after the age of 28, the calcium in the body decreases at a rate of 0. 1%-0.5% every year. During this period, women should consume at least 1000 mg of calcium every day; Pregnant, nursing or after 40 years old, increase to 1500 mg. It is best to choose active calcium instead of calcium carbonate and calcium gluconate to supplement calcium. The latter two kinds of calcium have low absorption rate and may deposit on the inner wall of blood vessels and bile, kidney and urinary tract to form stones.
Step 4 supplement cellulose
During this period, women are often constipated and obese. Cellulose can relieve women's worries, and has outstanding effects in relaxing bowels, detoxifying, reducing blood fat and preventing obesity.
Step 5 supplement folic acid
Pregnancy and childbirth can make women lack nutrition. Folic acid is a member of B vitamins and one of the essential substances for the growth and division of human cells, which can alleviate malnutrition.
6. supplement vitamin c and vitamin e.
Healthy women consume more than1200mg of vitamin C and 400 international units of vitamin E every day. These are the two most important antioxidants, and when they are combined together, they can reduce harmful deposits on blood vessel walls. Sub-healthy women can take up to 5000 mg of vitamin C every day, and they can also choose grapes with high antioxidant capacity to prevent the occurrence and development of gynecological diseases.
7. Go to bed on time every night
The best sleep is to sleep regularly for 7-8 hours every day. The best time for women to sleep at night is 22: 30. A good sleep is very important to keep a woman's appearance. Sisters are advised to pay attention to sleep.
8. Do aerobic exercise
Walking for an hour or doing a lot of exercise in a short time every day will consume at least 3500 calories a week. Sweating is better than being tired.
9. Don't get up in a hurry
Don't hurry to get up after waking up in the morning. Stretch and let the spine have it? Wake up? Time, so as to avoid low back pain and keep a good posture. Can you still make it? The heart and brain have time to prepare.
10, to create a quality sex life
Sex is a first-class age-reducing agent, which can relieve stress and relax. Stop taking work as everything. The more orgasms you get in a year, the younger you are. Increasing the safe life between husband and wife to 1 16 times/year will make your real age 1.6 years younger.
1 1, change health concept
After the age of 30, women should pay attention to learning health knowledge and change their health concepts; From caring about disease to caring about health. Learn to do health self-examination and regular inspection, and change from experiential health preservation to scientific health preservation. Establish a correct concept of health: health is a responsibility (family, society, parents, children), health is an attitude (positive, preventive, action), and health is an idea (drugs hurt people, stay away from antibiotics, you are the best doctor).
Scientific maintenance methods for women after 30 years old.
Choose a set of skin care products that suit you.
When a woman is over 30 years old, she should pay more attention to the daily care of her skin, instead of just thinking about daubing and making up. At this time, we can't do without nutrition, moisturizing, anti-wrinkle and freckle. So if economic conditions permit, go to the store and choose a set of skin care products that suit you.
Remind yourself to go to bed on time every day
At the age of 30, how can our physical strength compare with that of a 20-year-old girl? Therefore, we must ensure at least 7 hours of sleep every day, and we must sleep regularly. We must sleep at 10. Adequate sleep will make you energetic, and at the same time, it will make your skin repair itself during sleep and stay young.
Give yourself time to exercise.
Life lies in exercise, which can keep women youthful and energetic, promote metabolism, and is more conducive to discharging excess waste gas in the body. At the same time, it is also conducive to improving the body's resistance, consuming fat and strengthening the body. So a 30-year-old woman should at least choose one or more of her favorite sports from yoga, mountain climbing, aerobics, rope skipping and swimming.
Learn to be a beautiful housewife.
When a 30-year-old woman cooks good food for her family, don't forget to treat herself and often cook some food that is beneficial to her. We must pay attention to calcium supplementation in our daily diet. The study found that the calcium content in women will continue to decrease after the age of 28, especially at this time when women have to go through pregnancy and lactation, and the consumption of calcium is greater, so they should start to learn to supplement calcium for themselves in daily life.
There are also cellulose, folic acid, protein, fat, vitamins, various minerals and so on, which are all needed by the human body. In short, women at this time must pay attention to the balanced intake of various nutrients. You can appropriately increase more vegetables and fruits, reduce the intake of meat, and diversify your diet.
Remind yourself to keep a good mood.
A 30-year-old woman can be a strong woman, an unknown housewife, or still wander at the crossroads of love, but no matter what stage you are in life at this time, you should remember to keep a good attitude. Don't deliberately pursue fame and fortune, don't care too much about gains and losses, always keep a good mood and give yourself a happy mood. If you can, traveling around and relaxing will make your body and mind healthier.
Make more good friends.
If you have time on the weekend, you can go to the beauty salon with your good friends, or chat, or do some public welfare undertakings together. On the one hand, it can relieve boring time, on the other hand, it can make your life more interesting.