1 and health points to remember after 40 years old
1. Eat four kinds of food. Fu Jinru, honorary chairman of Tianjin Nutrition Society, said that when people reach middle age, they should try to achieve a balanced diet. In addition to ensuring a regular diet and eating seven points full, you should also eat more fresh fruits and vegetables and coarse grains, and eat less fried and barbecue foods. Do not eat seaweed, eat big fish and big meat. A Japanese study found that you should eat four more foods after 40 years old: bean products improve bone density, oats help lower cholesterol, almonds help control blood sugar, and eating deep-sea fish four times a week can improve high blood pressure.
2. Quit smoking quickly. Yang Gonghuan, a professor at Peking Union Medical College and vice president of China Tobacco Control Association, stressed: "Tobacco and smoke contain more than 250 kinds of toxic substances or carcinogens, which are extremely harmful to respiratory system, cardiovascular and cerebrovascular diseases. It's never too late to quit smoking! " Studies have shown that quitting smoking at the age of 40 can live nine years longer. In addition, when people reach middle age, their careers begin to improve, and socialization is inevitable. If you enjoy drinking, you must not be drunk all the time, otherwise your liver will be seriously damaged. Jia Jidong, director of the Liver Disease Center of Beijing Friendship Hospital, suggested that we must grasp the amount of drinking, with a maximum of 2 ounces of low-alcohol liquor, a maximum of 1 ounce of moderate liquor, a maximum of 25 ml of high-alcohol liquor and a maximum of one bottle of beer a day.
3. Do strength exercises. When people reach middle age, metabolism begins to slow down and the probability of obesity increases. If you don't pay attention to exercise, the risk of chronic diseases will double. Cook, a professor of physical education at Leeds City University, pointed out that after 40 years old, muscles will gradually decrease. It is suggested that dumbbells, barbells, resistance bands and other strength training that is helpful to "rebuild" muscle groups should be carried out every week, and 8~ 10 group should be carried out three times a week. If you don't have time, it's good for your health to take a walk and walk for 30 minutes every day.
4. Change your mind and subtract your life. Around the age of 40, many people have to face the "middle-aged crisis", and their careers may be in a bottleneck period and stagnate; There are old and young people in the family, and the burden of life is heavy. In this regard, Xiao Zhenyu, a doctor of psychology in Peking University, pointed out that what people fight for in middle age is mentality. If you accumulate knowledge and experience by addition when you are young, you should learn to do subtraction after 40 and clean up negative emotions in time. Adjusting the relationship between work and life and paying more attention to yourself and your family can make people more open-minded.
5. Adjust your marriage. At the age of 40, without the sweetness and romance of love and wedding, with more trivial things and feelings that tend to be dull day by day, marriage began to appear crisis. Xiao Zhenyu suggested that after the age of 40, a honeymoon period should also be established. Couples can arrange a trip once a year, cultivate the same hobbies, find the feeling of love, and rekindle the spark of love.
6. Pay attention to the physical examination. According to Chinese medicine, the viscera and the twelve meridians of 40-year-old offspring began to decline. The external manifestations were gradual relaxation of skin, gradual disappearance of facial luster and whitening of hair. The internal changes were that cardiovascular and cerebrovascular diseases became fragile, and chronic diseases began to accumulate, requiring regular physical examination. Ma Yi, chief physician of the Health Examination Center of Beijing Geriatric Hospital, suggested that in addition to basic items such as blood pressure and blood sugar, people over 40 should increase the examination of blood vessels, prostate, bones and joints, Helicobacter pylori infection, tumor markers, breast, cervix and thyroid. People with familial genetic diseases should have targeted examinations.
7. Start strengthening your brain. After the age of 40, many people suddenly find themselves easily distracted and forgetful. "These are the epitome of the middle-aged' brain crisis'." Wang Yuping, chief physician of the Department of Neurology, xuanwu hospital, Beijing, said that you can do "aerobic exercise" to your brain every day, such as turning the clock and desk calendar upside down to increase the difficulty of watching; Try to change the route home and re-recognize the surrounding environment; Adjust the layout of the home every few months. In addition, you should always "detoxify" your brain and decompress by laughing, meditating, listening to music and other ways to relax your body.
8. Protect your teeth. Zhang Ye, deputy chief physician of Peking University Stomatological Hospital, said that after the age of 40, saliva secretion decreased, oral self-cleaning ability became worse, teeth began to "strike", and problems such as periodontitis, toothache and swollen gums would follow. Therefore, middle-aged people should pay more attention to oral health care. After the age of 40, in addition to brushing your teeth every morning and evening, you should also wash your teeth once a year.
2. Health care methods for middle-aged men
First, it is a key for middle-aged men to tonify the kidney, because according to the expert research of the World Health Organization, many men's kidney function drops sharply after middle age. I suggest you eat more kidney-tonifying foods, especially some river shrimps, which are the most effective for kidney-tonifying.
Second, middle-aged men should pay attention to keeping warm. Generally, we must pay attention to clothes in winter and try to wear more clothes. If they have fewer colds, they can improve their skills and vitality and avoid physical decline.
Third, middle-aged men should pay more attention to a balanced diet. For protein and mineral foods, we should have a reasonable diet, try our best to ensure a full meal every day, and don't be hungry for a full meal, which will make you ill soon.
Fourth, protecting your heart is something that men must pay attention to after middle age, because many people's heart problems begin at this time. I suggest you have more physical examinations and pay attention to your weight, so as to ensure your health.
Fifth, middle-aged men should eat more fruits, because fruits are not only rich in water, but also contain many vitamins needed by the human body, which can maintain the vitality of middle-aged men. In addition, it is suggested that men after middle age should get enough sleep every day, which can improve their health.