I didn't pay much attention to scientific health preservation before, and I didn't take the initiative to read books on nutrition. Only in the network traffic, I learned some food health care.

They are confused by various opinions on network information, but they often don't know what to eat and what not to eat.

As I get older, I feel more and more that good health is very important for me and my family.

I agree that I am the best doctor, and now I am slowly beginning to understand the scientific knowledge of nutrition and health care.

02 Kai Nutrition punch cards

I usually prefer reading literature or management books. I am reading nutrition with the mentality that I have to learn, and I am not sure whether I can continue reading.

Knowing that there happened to be a punching group reading the nutrition Bible, I immediately reported the punching group and placed an order online to buy a paper book.

I agree with the way of punching in, because we are all lazy and often have a lot of ideas, but three days of fishing and two days of drying the net will inevitably be interrupted, and there are not many things that can last.

Therefore, whenever I want to keep doing something, I will use the clock. Punching in is a ritual, but it is a good way to form a habit.

03? Anti-aging nutrition on the first day of punching 10.

Today, I shared the punching course of the nutrition bible "Anti-aging Nutrition".

To raise children, women often need to pay more attention to their families, and at the same time, physiological and institutional factors make women more prone to aging.

Compared with men, women are more difficult to resist aging. This is determined by the unique physiological structure of women.

Women's troubles mainly come from four aspects, which can be summarized in eight words: disorder, loss, obstacle and lack.

3- 1 obstacle

Hormones can be said to be the most powerful chemicals in the body, which are produced by special glands. When they exist in the blood, they give orders to body cells.

Estrogen and progesterone produced by ovary can control a series of physiological changes, fertility rate and menstrual cycle.

Female estrogen began to decline year by year at the age of 35, ovarian function began to deteriorate at the age of 40, and gradually entered menopause at the age of 45.

Due to the lack of estrogen protection, the body slowly enters aging, and various physical problems follow.

Decreased estrogen can cause general malaise. Many people will be restless, hot flashes and sweating, tired and afraid of cold, pale face, aging skin, dull fine lines and even other diseases.

The decrease of estrogen is a natural trend of the body and irreversible. However, if the withdrawal of estrogen and the aging of the body are accelerated because of bad living habits and unscientific diet, it is artificially accelerating the aging of the body.

Remind female friends: eat well every day, do aerobic exercise at least five times a week, at least three and a half hours a day, go to bed on time, and try to keep a peaceful mind. Do the above to leave time for yourself.

Of course, you can bless your estrogen level through diet and nutritional supplements. For example, soybeans containing soybean isoflavones are very effective and safe in delaying aging.

Soybean isoflavones can "intelligently control" estrogen in two directions, and will supplement the position when the body lacks estrogen, and soybean isoflavones produce estrogen-like; When estrogen in the body rises, soybean isoflavones produce anti-estrogen effect and produce reverse regulation.

According to the survey, Japanese people prefer to eat soy products, so only 25% of menopausal women have obvious hot flashes and sweating, while 85% of menopausal women in North America don't like soy products.

3-2 loss

Refers to the loss of collagen. Women lose 1% of collagen every year from the age of 25, and the loss will be faster before and after menopause.

The process of skin aging is the loss of collagen, coupled with the pursuit of free radicals, the skin's ability to lock water becomes weak, further accelerating skin aging.

Nutrition is related to every aspect of skin formation. From the inner dermis of skin, vitamin C is involved in the formation of collagen. Without VC, there would be no collagen.

The elasticity of collagen and elastin fibers will be reduced due to the destruction of free radicals.

Antioxidants such as VA, VC and VE can prevent this loss. On the one hand, anti-aging skin should supplement collagen, on the other hand, it should resist oxidation.

3-3 obstacles

Many women are deeply troubled by sleep disorders, especially when estrogen in the body drops. The symptoms are difficulty in falling asleep, easy to wake up after falling asleep, unable to sleep after waking up, or even unable to sleep all night.

Sleep disorder is one of the signals affecting aging, which not only makes skin problems increasingly prominent, but also is the chief culprit of physical function and psychological disorders.

Sleep time occupies at least 1/4 of life, and all tissues and organs of the body need to be repaired, relaxed and regenerated during sleep.

If you have a long-term sleep disorder, it will accelerate the aging of your body, leading to fatigue, memory loss, irritability, and chronic diseases, such as hypertension, coronary heart disease, diabetes, cancer and so on. It is no exaggeration to say that poor sleep equals chronic suicide.

So how to change sleep disorders? It is necessary to develop good sleep habits, such as sleeping regularly on time, taking a hot bath with hot feet before going to bed, and not being too excited or too sad before going to bed.

At the same time, we can improve the quality of sleep by reasonably supplementing nutrients: B vitamins, calcium and magnesium, which are soothing and calming nutrients. Some friends have reported that Ziziphus jujuba seeds have a good effect on sleep.

3-4 defects

Some female friends have cold hands and feet, pale face and low voice, and people look lifeless. What we commonly call "cold beauty" is a symptom of anemia from the perspective of modern nutrition.

When the human hemoglobin decreases and the oxygen carrying capacity decreases, various tissues and organs begin to suffer from ischemia and hypoxia.

The human body will have headache, dizziness, memory loss, palpitation, asthma, pale skin, muscle weakness, decreased immunity and so on. It can be said that anemia brings about systemic health problems.

Anemia can be improved by supplementing protein, iron, folic acid, B 12 and VC, especially protein and iron. When supplementing iron, VC should be supplemented at the same time, which can improve the absorption rate of iron. Usually you can eat more foods with high iron content.

04 abstract

Women want to resist aging, they need to keep stable estrogen, keep their skin young, keep adequate and quality sleep and ensure adequate blood.

Today, I finished punching in the nutrition bible study day 12. This book contains a lot of content, so I have to keep punching in.