When women get old, they will be accompanied by many aging phenomena, so 30-year-old women are the people who should pay the most attention to maintenance. To form good living habits in daily life, do you know how women should maintain them?
Five tips for female maintenance
The first measure of women's maintenance: supplementing cellulose
After women reach the age of 30, constipation and obesity often occur, so it is necessary to supplement enough cellulose to alleviate these symptoms. Because cellulose plays a great role in relaxing bowels, expelling toxins, lowering blood fat and preventing obesity.
The second measure of women's maintenance: insist on eating breakfast normally.
Some women don't eat breakfast because of losing weight, which is actually incorrect. Eating breakfast normally can effectively promote metabolism and maintain the health of blood vessels and immune system.
The third measure of women's maintenance: ensure adequate sleep.
When women reach the age of 30, they should pay more attention to the quality of sleep. Poor sleep makes it easier to get old quickly, and staying up late is even more undesirable. So you need to go to bed on time and ensure 7-8 hours of sleep every day.
The fourth measure of women's maintenance: insist on doing aerobic exercise every day.
Doing aerobic exercise every day can not only increase the body's immunity, but also increase the vitality of heart, lungs and blood vessels. At the same time, aerobic exercise can consume calories in women and prevent obesity. Walking and jogging are all good choices.
The fifth measure of women's maintenance: avoid sedentary.
After the age of 30, sedentary women will increase the burden on the heart and blood vessels, and will also make the buttocks droop and make the buttocks bigger, so be sure not to sit for a long time.
Maintenance secrets of 30-year-old women
1, refused to stay up late
Staying up late is very harmful to the health of female friends, which will disturb the body's biological clock and cause endocrine disorders. Therefore, you must go to bed before 1 1 at night, refuse to stay up late and come back beautifully. Especially the 30-year-old female friends should pay more attention to this.
2. Pay attention to chest maintenance
Women began to lose breast tissue and fat at the age of 30. With the aging of breast, breast drooping, areola contraction, breast hyperplasia and other phenomena will gradually appear.
At the same time, touching the armpit near the breast will feel too soft or too hard. To keep breasts young, women usually need more care, and diet plus massage is the best way.
In food, eat more foods containing vitamin C such as oranges, grapes, grapefruit and tomatoes to prevent breast deformation; Foods containing vitamin A, such as broccoli, cauliflower and sunflower oil, are beneficial to the secretion of hormones; Seafood, such as shrimp and shellfish, contains zinc, which is an important element to produce female hormones.
Step 3 keep in a good mood
Smile for ten years. Everyone knows that. Appearance is a portrayal of a person's soul, and face is the solidification of a person's emotions. There is another sentence: "There are poems and books in my stomach.
Indeed, when a person is kind, kind, educated and tasteful; Joy fills her heart, and when it is reflected on her face, she will certainly become more beautiful and tasteful, otherwise, she will become uglier and more atrophied.
Therefore, an inclusive, open-minded and optimistic mood is the best cosmetic agent for beauty, and it is also simple, affordable and practical to do in real life.
4, a cup of honey water every day
Honey is a good food for nourishing women. It can be said that women's maintenance is inseparable from honey. A cup of honey water every day can properly promote gastric acid secretion, enhance gastrointestinal peristalsis, accelerate the metabolism of women's bodies and relieve constipation.
Therefore, it is suggested that female friends drink a cup of honey water every day, which is very helpful for health care!
5, regular calcium supplementation
Calcium supplementation is a lifelong matter, but after the age of 30, women should pay special attention. Because at the age of 30, the amount of calcium stored in the human body reaches its peak, and then it will gradually decline. After the age of 40, calcium supplementation should be normalized. Compared with women who don't take calcium supplements regularly, women who take 1000 mg of calcium daily have a 22% lower risk of premature death. Experts remind that calcium supplementation is mainly based on diet, drink more milk, eat more dairy products and bean products, and get more sunshine.
6. Eat more green peppers and kiwis.
Vegetables and fruits are rich in vitamins and β-carotene, which can act as SOD-like enzymes, remove excessive active oxygen in the body, protect cells and blood vessels, and prevent the body from rusting.
When people reach middle age, the function of secreting SOD enzyme in the body will gradually decrease, so eating more carrots, kiwis and green peppers in daily life can play a compensatory role.
7. UV protection
Ultraviolet radiation is the chief culprit of skin aging. UVA rays in ultraviolet rays have strong penetrating power, which will damage collagen and elastin in deep skin. UVB rays can induce skin to produce a lot of melanin and form black spots.
To protect the skin from ultraviolet rays, it is necessary to apply sunscreen when going out in hot weather; Go out to avoid the period when ultraviolet rays are strongest; Reduce the exposed area of skin, wear sunglasses, hats, long-sleeved shirts and shawls.
8. Massage the lower abdomen clockwise
Massage the lower abdomen clockwise, which can effectively help digestion, eliminate toxins in the body and regulate the body.
Female friends can lie quietly in bed every night before going to bed, then put their left and right hands on the abdomen and gently massage in circles clockwise for 50 times, which can easily help the body discharge excess harmful toxins and keep healthy and relaxed.
9. Dry prevention
Drying is also a major cause of skin aging, and the climate is dry, especially the need for skin moisturizing. When going out in dry weather, you can wear a mask and use the exhaled hot air to moisturize; You can also put wet gauze on the inner layer of the mask, which will have a better moisturizing effect.
10, hot water soaking feet becomes better.
The soles of the feet are like the second heart of the human body, and the meridians converge, so "cold feet make the whole body cold, while warm feet make the whole body warm."
Women who often soak their feet with hot water can warm the whole body's blood, enhance firepower and accelerate blood circulation, so that they will look rosy and beautiful.
When soaking your feet, you can rub your feet with your hands, or you can rub your feet with each other. After about 10 minutes, dry your feet with a towel and massage your feet with your hands. During massage, the right hand Laogong point (in the palm of your hand, at the tip of your middle finger when making a fist) is aimed at Yongquan point of your left foot, which can be rubbed for 50 times, and then you can grab your toes and shake them for 50 times. Then rub it 50 times with the Laogong point on the left hand and Yongquan point on the right foot, and shake it 50 times with your toes.
1 1, go to sleep.
Good sleep can promote human body to secrete growth hormone, promote skin metabolism and prevent skin wrinkles.
The peak time for human body to secrete growth hormone is from 22: 00 at night to 2: 00 in the morning. During this time, we should strive to be in a sleep state. Usually, we should develop the good habit of going to bed early, and drink a glass of milk before going to bed to help us sleep.
12, take a hot bath
Bathing can promote metabolism and detoxification through perspiration. It is especially recommended to take a half-length bath (soaking the part below the navel) to promote blood circulation in the lower body, transport blood to the whole body and maintain the balance of blood volume in all parts of the human body.
The bath water temperature should be kept below 40℃ for no less than 20 minutes, with sweat on the forehead as the degree.
13, to ensure the daily intake of antioxidant food.
"In vivo oxidation is the main cause of human aging. To slow down the oxidation rate, we must first achieve a balanced diet and eat more antioxidants.
Typical antioxidants are red wine rich in polyphenols, tomatoes rich in lycopene and green tea rich in catechins.
Also pay attention to the intake of high-quality protein to keep your muscles strong. Representative ingredients in this regard are beef, chicken and other livestock meat, fish, dairy products and soybean products.
In addition, chewing more when eating can exercise the oral masseter muscles and prevent the corners of the mouth from sagging. It is recommended to chew a dish for more than 20 times.
14, have a good nap.
Adequate siesta can prevent aging and prolong life. Research shows that taking a nap can make the human body get very good spiritual nourishment and help the body get a better rest.
However, it should be noted that you should try not to rest at your desk during lunch break, because it will make your brain congested and not conducive to rest.
15, let's go and swim.
Modern people do not exercise enough, which will lead to insufficient physical strength and metabolism, and it is also easy to cause obesity. Aerobic exercise is helpful for anti-aging, providing oxygen and energy for muscles and maintaining muscle elasticity. Typical representatives of aerobic exercise are brisk walking and swimming.
Take a walk after supper.
Walking for more than ten minutes after a meal can help gastrointestinal peristalsis and promote digestion.
Many female friends sit down after meals, leaving no room for digestion, which will make the gastrointestinal function worse and worse, and the various functions of the body will also decline. Therefore, walking after meals is also one of the secrets of health preservation.
Conclusion: After the age of 30, women's physical aging is accelerating, and they can no longer toss themselves as they did when they were young. They must form good health care habits. Today, I will explain the maintenance secrets of women after 30 years old, hoping to help everyone and let everyone have a healthy body.