1, the health index of middle-aged people
1, a strong heart
When people reach middle age, their hearts are getting older, and high blood pressure, coronary heart disease and myocardial infarction are frequent. The Center for Diet and Heart Research in Lyon, France, found that sticking to the Mediterranean diet of eating more fruits, vegetables and fish and using olive oil or rapeseed oil can reduce the risk of heart disease recurrence by 50%~70%. To love, we must first understand its preferences. It hates having "three highs", smoking, drinking, stressed and always staying up late. Professor Wu Dazhen, president of China Health Association, said that the heart prefers red fruits and vegetables, such as tomatoes and red apples. Love to eat nuts, such as walnuts and almonds.
2, keen listening
There are 18000 ciliated cells with a diameter of about 0.0 1 mm in the inner ear, which are our hearing guards, but they are fragile and cannot stand the long-term tossing of noise and the concentrated attack of strong noise. Song Haitao, chief physician of the Department of Otolaryngology, Peking Hospital, suggested that whether singing or wearing headphones, you must "liberate" your ears every 45 to 60 minutes 10 minutes; Try not to wear headphones in noisy environments such as subways. If you wear headphones, choose headphones, and the volume should not exceed 60% of the maximum volume.
3. Good eyesight
The telephone pole in the distance seems to be bent, and seeing things differently with one eye open indicates abnormal vision. Age-related macular degeneration, glaucoma, cataract, etc. Can damage the retina. The publication of Jian Kang magazine reminds us to remember three numbers: 1. Spend 5~ 10 minutes in the morning and evening to press the eyes; 2. consciously blink 300 times a day; Take a look every 45 minutes. In terms of diet, we should eat more foods rich in vitamin C, vitamin E, beta carotene and zinc, such as orange juice, carrots and cauliflower. In addition, it is also important for people over 40 to wear sunglasses and have a comprehensive eye examination every two years.
4. Happy laughter
Laughter is the simplest decompression tool. A study by the University of Malinda in the United States found that the level of good cholesterol (high-density lipoprotein) in a group of "laughing happily" participants increased by 26%, while the level of C-reactive protein related to the risk of heart disease and diabetes decreased by 66%. Japanese research found that laughing for 2 hours a month is equivalent to eating less salt and losing 10 pounds.
5. Stabilize blood sugar
Many studies have found that abnormal blood sugar will increase the risk of heart disease, cognitive impairment and circulatory system diseases. The key to controlling blood sugar is to control weight. Dr O 'Shamma Hardy, from the jocelyn Diabetes Center in Boston, USA, said that if an overweight person loses 7% of his weight, his risk of developing diabetes will be reduced by half. Aerobic exercise should be done at least three times a week for 30 minutes to 1 hour each time, with moderate and low intensity as appropriate. Secondly, we should work hard on our diet. Li, chief physician of endocrinology department of the Second Artillery General Hospital, said that it is necessary to eat less "fine foods" such as high fat, high calorie, high sugar and high salt, and white rice, and eat more fruits and vegetables, potatoes and miscellaneous grains every day.
6. bosom friend
Relieve emotional stress, improve immunity, prevent heart disease, and reduce the risk of breast cancer. These are all points that friends give to health, and they are all confirmed by research. Affection is a good thing, but it doesn't mean that family and marriage are the whole of life. The American magazine Prevention once pointed out that people need to make eight kinds of friends in their life, including like-minded friends, friends younger than themselves, friends of their partners and friends who exercise together.
7. Hard bones
Once the bones become brittle, it means that the "building" of the human body is facing a crisis. Professor Robert, an osteoporosis expert at Crayton University in the United States, said that after the age of 40, 65,438+0,000 units of vitamin D should be supplemented every day, because the amount of vitamin D naturally produced by the human body through sun exposure is decreasing. In addition, people who drink more than 300ml of milk every day have about 6% higher lumbar bone density, so it is very important to supplement protein's rich foods such as milk and yogurt. Female smokers' bone mineral density decreases by 2.3%~3.3% every 10 year, and drinking will also weaken their bones, so they should quit smoking and limit drinking. You can also do more strength exercises, such as sit-ups, lifting dumbbells, pull-ups and so on.
8. Vaccinate regularly
In the United States, vaccination can reduce 50 thousand deaths every year, but many people still think that vaccination is a "patent" for children, and only 42% of people aged 50-64 will be vaccinated. Liang Xiaofeng, director of the Institute of Immunization Planning of China Center for Disease Control and Prevention, said that middle-aged and elderly people, especially those with chronic diseases, should be vaccinated with seasonal influenza vaccine and pneumonia vaccine under the guidance of doctors.
9. Flexible balance
Dancing, skiing, badminton, etc. Everyone needs a good balance, otherwise it is easy to fall. Bernita Bailey, a physical therapist at the Center for Healthy Aging in Washington, DC, said that many men pay attention to muscle exercise, but not enough attention to balance and physical flexibility. It is recommended to do more stretching and bending exercises at ordinary times. Gou Bo, an associate professor in the Department of Sports Medicine of Xi Institute of Physical Education, reminded that if men and women stand on one leg with their hands on their waist and their eyes closed for less than 8 seconds and 6 seconds respectively, their sense of balance will be poor. It can be improved by practicing standing on one leg with eyes closed, walking backwards and playing Tai Chi.
These are important indicators of the health of middle-aged people. If you are middle-aged and don't know your health status, then refer to these important indicators and test your health status yourself. If you don't reach the target, you should recuperate and maintain your body in time, or ask a doctor to make a health care plan for you. Doing home care will naturally make you healthy.
2. Physical health indicators
(1) body temperature
The temperature of the human body is constant, because the heat generated by the human body is basically balanced with the heat emitted, and the temperature of the human body is usually 36-37℃. Generally, 36-37.2℃ is normal for oral temperature measurement. If it is measured under the armpit, it is 0.5℃ lower than the oral temperature, and if it is measured on the anal surface, it is normal to be 0.5℃ higher than the oral temperature. People's body temperature will fluctuate slightly due to factors such as day and night, age, sex, environment and exercise. What is above normal body temperature is fever, which is the most common manifestation of loss of health and should be treated according to the cause. Of course, there is also a so-called physiological low-grade fever, which generally does not exceed 38 C. More common in mental stress or strenuous exercise, women sometimes have this low-grade fever during menstruation or pregnancy.
(2) heartbeat
The normal heart rate is about 72 beats per minute, but few people can be accurate to this point. The speed of heartbeat is related to mood, activity, physique and other factors. Generally, 60- 100 times per minute can be regarded as normal. Some athletes or manual workers only have more than 50 heartbeats per minute, which is also considered normal. When resting, if the heartbeat exceeds 100 beats per minute, or the heartbeat is lower than 50 beats per minute, you should seek medical examination, find out the reason and prescribe the right medicine.
(3) Breathing
Normal breathing is about 16-20 times per minute, and children can breathe faster. Mental stress, exercise, fever, etc. Can speed up the frequency of breathing. People who have difficulty breathing often feel hypoxia and have difficulty breathing. In severe cases, people can't lie flat, and even cyanosis appears. This situation is mostly pathological and often needs urgent treatment. A few people with obvious mental stimulation suddenly have shallow breathing, which may be accompanied by numbness of hands and feet, or even convulsions for a long time. Such patients should be comforted or given suggestive treatment.
(4) skin color
The complexion is a person's face, that is, a person's facial expression. The depth of skin color is related to heredity and living environment. After removing these factors, if the face becomes gloomy, pale, blue and yellow, it is a sign of unhealthy. Cheek flush is a symbol of health for fair-skinned women, but if it appears on pale cheeks and appears in the afternoon or evening, it can be called "flush", which is often a symbol of consumptive diseases such as tuberculosis. Face not only refers to the color of facial skin, but also usually includes people's mental state. Such as fatigue and haggard, also reflect people's health through the face.