Nutrition expert: Eat more foods containing zinc.
According to the data survey, 65% of men aged 30-45 are malnourished. Among them, a considerable number of men do not know that they have a unique demand for nutrients. Wang Xingguo, director of the Nutrition Department of the Second Affiliated Hospital of Dalian Medical University, said, "For men, zinc is the most special and important nutrient."
In the nutrient intake recommended by China Nutrition Society, men should take 15 mg of zinc every day, and women should take 1 1.5 mg. "This is because zinc is a necessity for androgen synthesis, and it also bears the heavy responsibility of protecting the prostate." Wang Xingguo said that zinc in the body is mainly excreted through feces, and some urine, sweat, hair and skin are also lost. Generally speaking, men lose 1.4 mg per day and women lose 1 mg per day.
At present, "apple therapy" is commonly used abroad to treat chronic prostatitis, because zinc in apples can improve the zinc deficiency of patients with chronic prostatitis. Wang Xingguo said that if a man's sense of taste drops and his nose becomes greasy, red and peeling, it may indicate zinc deficiency. Shellfish is the first food rich in zinc, such as oysters, clams, oysters, clams and so on. Oysters are considered to be the food with the highest zinc content. In addition, lean meat, nuts and coarse grains also contain a lot of zinc.
Sports expert: practice "sit-ups"
For men, losing muscle is equivalent to losing the foundation of life to some extent. A study found that when men reach middle age, their muscle mass will decrease by about 1/3. If a man is over 40 years old and can't do 10 push-ups, or can't squat 19 times repeatedly within 30 seconds, it shows that his muscle strength is insufficient.
Gou Bo, a professor in the Department of Health Sciences of Xi Institute of Physical Education, told reporters that middle-aged men can exercise the muscles of shoulders, upper arms, waist, abdomen and lower limbs respectively, especially the key "breakthrough" waist and abdomen. This is because abdominal muscles are the core muscles in the body, where muscles are fully exercised, which can effectively enhance the stability of the body. In other words, people with strong abdominal muscles will not be too bad in overall physique. Among the most popular family fitness methods in the United States, sit-ups are listed as one of the most important exercises to exercise the muscles of the waist and abdomen, because sit-ups can stimulate the blood circulation in the abdomen, thus better protecting the organs in the abdominal cavity. Gou Bo said that sit-ups can also stretch the spine and exercise back muscles, which can play a very good role in improving posture.
When practicing, you should first do every posture correctly and step by step. Generally 2~3 groups at a time, each group is 8~ 12. At the beginning of the action, pay attention to the elbow touching or exceeding the knee, then return to the back and touch the shoulder pad to complete one. If you do sit-ups with elbow pads, or if your elbows don't touch or exceed your knees, it won't count. In addition, when sitting up, the body will involuntarily deviate in a certain direction, which will make the abdominal muscles move unevenly. Therefore, try to control the direction of sit-ups, slow down and adjust your breathing.
Male doctor: Drink plenty of water to protect the prostate.
Prostate is a unique organ for men, but it can cause some "minor troubles" from time to time. Statistics show that about 50% of men will develop prostatitis at some time in their lives. Jun Guo, director of andrology at Xiyuan Hospital of Chinese Academy of Traditional Chinese Medicine, told reporters that drinking water is the simplest and most important way to protect prostate. It is advisable to drink 1500~2000ml every day, but drink as much water as possible in the morning and evening, and drink as little as possible before going to bed at night to avoid getting up frequently at night and increase the burden on the prostate.
In addition, remember not to hold your urine, have a light diet, have a moderate sex life, and change your underwear frequently. Eating more red vegetables rich in lycopene, such as tomatoes and grapefruit, and eating three cloves of garlic or onions, onions and leeks three times a week can also reduce the risk of prostate cancer to some extent. It is suggested that men over 50 years old should have a prostate-specific antigen examination once a year, especially
According to statistics, because women are protected by estrogen, the onset time of cardiovascular disease in men is about 10 years earlier than that in women, and their risk of coronary heart disease is three times that of women. In addition, the risk of stroke in men is slightly higher than that in women.
Professor Xu from the Heart Center of Peking University People's Hospital said that men should try their best to reduce the risk of cardiovascular diseases. First, the diet is light. Eating too much salt will raise blood pressure. Second, eat less animal fat. Saturated fatty acids in fat can increase blood lipids and cause diabetes. Third, eat less animal viscera with high cholesterol content; Fourth, if you don't drink alcohol, the triglycerides in your blood will increase. Fifth, the prevalence of hypertension and coronary heart disease in smokers is significantly higher than that in non-smokers.
Moreover, after the age of 20, men will start to care about cholesterol. If there is any abnormality, you should quit smoking in time, try to ensure that you are active for 30 minutes every day and eat more almonds, spinach and kelp.
Psychologist: Learn to talk to women.
Under the concept of "men cry lightly", men bear a heavy psychological burden. The study found that the suicide mortality rate of men is 2.2 times that of women. A study in the United States shows that about 70% of men suffer from "hidden depression". Wang Guorong, senior director of Suzhou Jung Psychological Counseling Center, believes that men should not only be filial to their parents and educate their children, but also strive to pursue their own careers. The pressure is not small, but there are too few channels to relieve it. Unlike women who have natural psychological adjustment ability, men can adjust themselves by nagging and crying, so they are more prone to psychological problems.
"People are social animals. When personal pressure is too high, talking to each other can bring a certain sense of belonging, thus reducing stress. " Wang Guorong said that in reality, many middle-aged men have to bear the pressure by themselves, without telling their families, ignoring the important role of family ties in relieving the pressure. In fact, the most important "pressure relief valve" is to learn to talk to women.
Wang Guorong said that as long as you find that your body is different from the past, such as insomnia, loss of appetite and lack of energy, you should be vigilant. Usually, we should put aside the troubles of work, spend more time chatting with our families, and try our best to liberate ourselves from "utilitarianism", so that life can have more leisure elements and regain happiness. Always keep a healthy and optimistic heart.
Chinese medicine expert: Always drink "herbal tea" to prevent diseases.
Men aged 30-55 are under great pressure in work and life, busy with social activities and often stay up late to drink. If you don't pay attention to aftercare, it is easy to have cardiovascular and cerebrovascular diseases such as hyperglycemia, hyperlipidemia and hypertension. In fact, there are some Chinese herbal medicines that can help men regulate their bodies well. Professor Wang Chuanhang from the andrology department of China-Japan Hospital said that for middle-aged men, Pueraria lobata with detoxification function should be recommended first. According to Compendium of Materia Medica, Pueraria lobata is cool, flat and sweet, and has the effects of clearing away heat, reducing fire and expelling toxin. Modern medical research also shows that puerarin, an isoflavone compound in pueraria lobata, has an auxiliary relieving effect on hypertension, hyperlipidemia and hyperglycemia. We can make soup with it or mash it with rice soup. In addition, both Radix Paeoniae Alba and Radix Bupleuri have the function of soothing the liver. Regular drinkers can choose these two kinds of traditional Chinese medicines to soak in water, or add Fructus Aurantii Immaturus and Radix Glycyrrhizae to decoct, so as to harmonize qi and blood.
In addition, cornus officinalis, ginseng, astragalus and yam have the function of tonifying kidney essence; Pilose antler, Eucommia ulmoides Oliv. Radix Dipsaci and Herba Taxilli warm and tonify kidney-yang and strengthen bones and muscles. These drugs can also be decocted with water or soaked in water.