First, health care methods.
1, calcium supplementation
Experts have confirmed that after the age of 28, the calcium in the body decreases at a rate of 0. 1%~0.5% every year. During this period, women should consume at least 1000 mg of calcium every day; Pregnant, nursing or after 40 years old, increase to 1500 mg. It is best to choose active calcium instead of calcium carbonate and calcium gluconate to supplement calcium. The latter two kinds of calcium have low absorption rate and may deposit on the inner wall of blood vessels and bile, kidney and urinary tract to form stones.
Step 2 supplement cellulose
During this period, women are often constipated and obese. Cellulose can relieve women's worries, and has outstanding effects in relaxing bowels, detoxifying, reducing blood fat and preventing obesity.
Step 3 supplement folic acid
Pregnancy and childbirth can make women lack nutrition. Folic acid is a member of B vitamins and one of the essential substances for the growth and division of human cells, which can alleviate malnutrition.
4. Establish a high-quality sex life
Sex is a first-class age-reducing agent, which can relieve stress and relax. Stop taking work as everything. The more orgasms you get in a year, the younger you are. Increasing the safe life between husband and wife to 1 16 times/year will make your real age 1.6 years younger.
5. Eat breakfast every day
Eating breakfast can effectively promote metabolism and keep blood vessels and immune system young. Breakfast preferably includes cereals, fruits and dairy products.
Step 6 diversify your diet
4 servings of fruit, 5 servings of vegetables, 1 servings of meat and vegetables every day, and fish twice a week. Be an omnivore and continue to consolidate the immune foundation you laid at the age of 20.
7. Go to bed on time every night
The best sleep is to sleep regularly for 7-8 hours every day. The best time for women to sleep at night is 22:30. A good sleep is very important to keep a woman's appearance. Sisters are advised to pay attention to sleep.
8. Do aerobic exercise
Walking for an hour or doing a lot of exercise in a short time every day will consume at least 3500 calories a week. Sweating is better than being tired.
9. Don't get up in a hurry
Don't hurry to get up after waking up in the morning. Stretching makes the spine "wake up", which can avoid low back pain and maintain a good posture. You can also give the "heart and brain" a preparation time.
10, vitamin c and vitamin e supplements
Healthy women consume more than1200mg of vitamin C and 400 international units of vitamin E every day. These are the two most important antioxidants, and when they are combined together, they can reduce harmful deposits on blood vessel walls. Sub-healthy women can take up to 5000 mg of vitamin C every day, and they can also choose grapes with high antioxidant capacity to prevent the occurrence and development of gynecological diseases.
1 1, change health concept
After the age of 30, women should pay attention to learning health knowledge and change their health concepts; From caring about disease to caring about health. Learn to do health self-examination and regular inspection, and change from experiential health preservation to scientific health preservation. Establish a correct concept of health: health is a responsibility (family, society, parents, children), health is an attitude (positive, preventive, action), and health is an idea (drugs hurt people, stay away from antibiotics, you are the best doctor).
Second, health food.
1, eat more fruits
If possible, eat more blueberries, which can help prevent Alzheimer's disease and make you more focused. The blue-purple color of blueberry just implies that its antioxidant capacity is extraordinary.
Blueberries can help people avoid brain damage that leads to Alzheimer's disease. If you can't see blueberries in ordinary markets or supermarkets, you can buy blueberry granular yogurt instead.
Step 2 eat more vegetables
Broccoli is a must. It is an indispensable ingredient for delaying aging. Because broccoli contains a lot of antioxidants, vitamin A and vitamin C, it is also a good source of calcium (calcium food) in vegetables.
More importantly, broccoli contains an anticancer component called isothiocyanate. A recent study of 1550 women published in the American Journal of Clinical Nutrition shows that premenopausal women who eat broccoli1/kloc-0 once a month have a lower risk of breast cancer.
Step 3 eat more fish
Eating more fish can enhance people's immune function and improve their ability to prevent and treat diseases. It is recommended to eat sardines, which are rich in fatty acids and help prevent dementia. After the age of 30, women's daily fat intake cannot exceed 30% of the total calories, nor can it be less than.
The omega-3 fatty acids contained in sardines can help prevent depression and dementia caused by free radical destruction, and will not make you fat. At the same time, due to environmental pollution, feed addition and other factors, the mercury content or other pollutants in artificially raised fish and most wild fish are relatively high. Moreover, the content of mercury is generally proportional to the size of the fish, so small sardines are safer to eat. If cooking is too much trouble, you can try canned sardines. They are simple to eat and delicious.
Step 4 eat more nuts
Walnuts, in particular, are more helpful to prevent heart disease than other nuts, and also contain unique antioxidants. But the calories of walnuts are very high, and the 1/4 measuring cup will reach 164 calories. Remember not to be too greedy when eating.
Step 5 eat more coarse grains
Rye bread would be a good choice. It helps to prevent diabetes and reduce the risk of breast cancer. Almost all grains are beneficial to digestion, and rye is especially helpful to prevent type II diabetes.
Moreover, rye is rich in phytoestrogens and phenols, which helps to reduce the risk of breast cancer. However, the main ingredient of real rye bread should be pure rye. If you just look at the color, you probably won't buy rye bread.