If you don't smoke, everyone knows that smoking is harmful to health. Studies have shown that the average life expectancy of regular smokers is less than that of ordinary people 10 years old. Among those who died between the ages of 40 and 50, 30% died of diseases related to smoking. Lung cancer and bronchitis caused by smoking account for 9% of the total number of patients; 20% of smokers suffer from heart failure. But if you quit smoking before the age of 50, you can still recover.
3, drink less, moderate drinking is good for the body, but for some people, drinking is fatal. For example, smokers who drink a lot of alcohol may increase their risk of esophageal cancer by 44%; Alcohol will increase the possibility of liver cancer, oral cancer and laryngeal cancer; Alcohol can raise blood pressure, which can lead to heart disease and stroke.
4, fat control, middle-aged and elderly women must strictly control the daily fat intake, related research pointed out that the daily fat intake can not exceed 30% of the total calories, nor can it be lower than 15%. A high-fat diet can lead to obesity, heart disease and hyperlipidemia.
5. Eat more fruits and vegetables. In daily life, middle-aged and elderly women can fully ensure all kinds of nutrients needed by the body. Vitamins A, C and E in fruits and vegetables can protect health. They should eat at least 400 grams of fruits and vegetables (excluding potatoes) every day.
6, multi-fiber, usually eating more cellulose can help digestion and protect middle-aged and elderly women from gastrointestinal diseases. Foods rich in cellulose are an important source of vitamins and minerals.
7, more calcium, middle-aged and elderly people are high-risk groups of calcium deficiency, so middle-aged and elderly women pay special attention to calcium supplementation. Fish, almonds, green vegetables and dairy products (skim milk) are rich in calcium, so eat more.
8, heavy starch, middle-aged and elderly women's health care must pay attention to the supplement of starch, starch has the role of preventing heart disease and cancer, so you must have bread and rice in your recipe, you can also eat 80 grams of lentils or potatoes every day.
9. Eat fish often. It is good for people of any age to eat more fish, so middle-aged and elderly people must eat more. Eating fish regularly can enhance people's immune function and improve their ability to prevent and treat diseases.
10, eat less salt, for middle-aged and elderly people, the risk of hypertension and heart disease is much higher than that of young people, and if you eat too much salt, it will be even worse for middle-aged and elderly people with chronic kidney disease and liver disease.