Functional and psychological conditions will change.
Changes in body shape and condition
1, obesity
As we all know, obesity is the enemy of health. Middle-aged women are the period when the body begins to gain weight, due to the generation
Slow down, exercise less, fat can increase to 20% of body weight, and most of it is concentrated in waist, abdomen and buttocks.
Department, causing mobility inconvenience, losing the graceful curve of women, and may lead to hypertension, coronary heart disease and cholecystitis.
Gallstones and other diseases.
2, muscle relaxation, old face
When women enter middle age, muscle strength gradually weakens, gradually loses elasticity and becomes slack. pass by
Metabolism slows down, blood circulation is affected, resulting in yellow complexion, poor complexion and dry hair.
The appearance is gradually aging.
Changes in physiological functions
1, osteoporosis
When women enter middle age, bone absorption exceeds bone regeneration, and bone density begins to decline, leading to osteoporosis.
. This symptom is especially obvious after menopause. X-ray examination showed that cortical bone became thinner, bone bundles became thinner and the number decreased.
Less, when this change occurs, the loss of bone is at least above 30%, so middle-aged women are prone to osteoporosis.
Osteoporosis and fractures.
2, soft tissue strain
Because the soft tissues of middle-aged women have degenerated and changed, and their work and housework are very heavy, they lack long-term fatigue.
Lack of exercise, so it is prone to soft tissue strain diseases, such as scapulohumeral periarthritis and lumbar muscle strain. Periarthritis of shoulder
It is characterized by shoulder pain and numbness, especially for middle-aged women who sit at their desks for a long time.
. Lumbar muscle strain is also a common disease in middle-aged women, and there will be long-term recurrent symptoms of low back pain, often on holidays.
Fatigue will get worse before or after a cold. Especially for women who stand for a long time, the symptoms are more obvious.
3, neurasthenia
Middle-aged women, from work, family life and other aspects of physical burden and psychological pressure are very heavy,
The physiological functions of various systems of the body begin to change. If the spirit is in anxiety and sadness for a long time,
, nervousness, fear, coupled with poor physical fitness, can easily cause neurasthenia, leading to a decline in cerebral blood flow.
Less, affect the function of cerebral cortex, make the brain premature aging and atrophy, and cerebral arteriosclerosis, so that memory decline.
The strength gradually decays, which easily leads to drowsiness and fatigue.
4, respiratory tract is easy to be infected
Because the hardness of middle-aged women's chest gallery gradually increases, the strength of respiratory muscles gradually weakens, and the movement of bronchial cilia decreases.
Retirement, coupled with the environmental pollution caused by the growing industry, is easy to happen in the air for a long time.
Respiratory tract infection and chronic bronchitis.
5, gastrointestinal discomfort
After middle age, due to the decline of digestive organ function, gastric acid secretion is reduced, gastrointestinal peristalsis is weakened, and it is easy to get out.
Now the stomach is upset, indigestion, and even abdominal distension, diarrhea or chronic defecation. Also because of the digestive tract division
The decrease of bactericidal substances such as gastric acid, coupled with the decrease of resistance of digestive tract mucosa, is prone to gastritis.
And enteritis.
6. Cardiovascular diseases
When women enter middle age, the heart and blood vessels gradually age, losing muscle strength and elasticity, which directly affects the blood.
The function of liquid circulation system, coupled with improper diet and less physical exercise, is prone to cardiovascular diseases, such as hyperlipidemia.
Blood lipids, hypertension, coronary heart disease, etc. These have a fatal impact on human health.
7, endocrine disorders
Middle-aged women are prone to endocrine disorders due to the decline of endocrine system function, which leads to various diseases, such as
Hypothyroidism or hyperthyroidism or diabetes, etc.
8, sensory organ aging
After women enter middle age, the sensory organs of the body gradually shrink, their functions decline, their skin ages and their eyesight declines.
And hearing loss. Presbyopia, glaucoma, tinnitus and other symptoms may also occur.
Changes in mental state
1, pessimistic and desolate.
When a woman is close to forty years old, she has a lonely and helpless psychology, and her youthful face is graceful.
Beautiful posture, smiling face, have become memories of yesterday, looking at the wrinkles around my eyes, my waist is thick and loose.
Being muscular and looking at young colleagues around him, Tao Chi is full of vigor and youth, and can't help but feel a sense of loss.
If you are depressed and pessimistic, your personal life and career will be confused, and you may become depressed and bored.
Unhappy, lonely and self-abased, serious people will also have pessimistic thoughts and psychological obstacles. Or produce one
Planting spring is like a butterfly flying in a dream, and it goes to rest, thinking that the glory of life has passed and I am old.
After that, there is nothing to look forward to, and it becomes unproductive and mediocre.
2, emotional crisis.
The emotional world of middle-aged professional women is full of color and crisis. Many middle-aged women
I have been rushing between family and workplace, immersed in my own career, suddenly looking back and discovering my youth.
No longer, but my husband's career is successful, mature and chic, and he can't help but feel palpitations and worry about being abandoned.
, doubt and fear. There are also middle-aged women whose families and marriages have broken down and their feelings have been hit hard.
They are insecure. Others are caught in an extramarital affair network, tired of love, unable to retire, and in a bottomless pit.
In boundless love, the load floats, the load sinks and struggles. All kinds of emotional torture can make people look haggard and unwilling to work.
Work, palpitation, irritability, insomnia, fidgeting, easy to lose temper, general discomfort, loss of appetite, mental deterioration.
Particularly vulnerable.
3. Psychological depression
Middle-aged women have rich work experience and life experience, clear self-awareness and independence from things.
Views have their own goals, but they often backfire, which comes from the ups and downs of life and career.
Strikes are easy to cause frustration and make people miserable and depressed.
Therefore, the key for middle-aged women to stay young and healthy is to strengthen food hygiene and participate in exercise.
Strengthen food hygiene
People have deeply realized that diet is the foundation of health and a reasonable diet is beneficial to people's health.
It plays a very important role in mental pleasure, physical fitness and improving work efficiency, which is helpful to delay the aging process.
It can also prevent the occurrence of chronic diseases. You should keep a balance between three meals a day. You must drink milk and have breakfast.
Physical activity in the morning requires some staple food, eggs and other foods. Milk is a camp without any refining.
Nutrients rich in calcium can not only beautify, but also lose weight. Lunch is the most important meal of the day.
Therefore, in order to eat more abundantly, the human body needs to obtain healthy nutrition from a variety of foods. These camps
Nutrients include sugar, fat, protein, vitamins, inorganic salts and water. The main energy source of human body is sugar, which provides heat energy and structure.
Important substances that constitute body tissues and cells mainly come from grains, potatoes, fruits and vegetables; Fat is the composition of people.
As an important part of body tissues and cells, it can also provide heat energy, mainly from lard, sheep oil and butter.
, butter, fish oil, egg yolk, soybean, peanut, sesame and so on. ; Protein, the foundation of life, is the tissue that constitutes the human body.
As an important part of cells, it can also regulate physiological functions and is an important substance in human life activities. There are fish in the food,
Protein, such as milk, eggs, lean meat, soybeans, etc., has high nutritional value; The essential vitamin is to keep normal.
A nutrient necessary for life activities and physiological functions. There are many kinds of nutrients, mainly vitamin A and vitamins.
D, vitamin e, vitamin c, vitamin k; Inorganic salts with wonderful effects are important substances that constitute human tissues. they
Mainly including calcium, phosphorus, iron, zinc, iodine, magnesium, sodium, potassium, ketone and so on; Unusual water is the most abundant component in the body.
It accounts for about 60% of body weight and is an important substance to maintain normal physiological activities of human body.
Absorption, transportation and metabolism all play an important role. The quality of dinner is similar to that of lunch, but the quantity is less. At dinner,
Keep a good mood and be happy. Middle-aged women should pay special attention to diet conditioning and eat more high-quality protein food.
Such as: liver, lean meat, eggs, milk, soybeans, seafood and so on. , to meet the needs of the human body, balanced deployment of food.
Women's fat intake should be reduced appropriately, and it is advisable to eat more vegetable oil. Plants contain vitamin e and are resistant.
The role of aging.
Participate in physical exercise
Scientific physical exercise is an active means to save the health of modern middle-aged women. After numerous practices, it has been proved to be healthy.
Physical exercise can strengthen people's physique, relieve stress, adjust emotions, strengthen interpersonal relationships and improve middle-aged women.
It plays an important role in physiological function, body building, preventing chronic diseases of middle-aged and elderly people and delaying aging.
1, exercise should be suitable for people.
Middle-aged women have certain differences in physical fitness and exercise level, with the same exercise content and the same amount of exercise.
The method can't be suitable for everyone, and everyone should choose exercises that suit their own characteristics.
Tolerance and methods. People who are healthy can exercise in an all-round way. Uneven physical development can be added in a targeted manner.
Practice of strong and weak links. People who are physically ill can take rehabilitation exercises. Also consider your hobbies, especially.
Long and seasonal. For example, in terms of project selection, healthy people can participate in tennis, aerobics, sports dance and other entertainment projects.
Projects with strong music; Middle-aged women with poor health can practice Qigong, Tai Ji Chuan, jogging and walking.
2, moderate exercise
Middle-aged women should properly master the amount of exercise when participating in fitness exercises. The simple way is,
After two minutes of exercise, press the pulse number of 10 second with your finger and multiply it by 6.
Pulse rate 1 min. Under normal circumstances, middle-aged women can accelerate their pulse rate from 1 10/min to 150.
/minute; If the heart rate does not reach the above standard, it means that the amount of exercise is small and the intensity of cardiac stimulation is not enough.
, can not receive the ideal fitness effect; On the contrary, the heart rate exceeds the above standard, indicating that the exercise is too large.
Harmful to health. You can also judge whether the amount of exercise is appropriate by the whole body feeling after self-observation's exercise. If you are alive,
After exercise, I feel refreshed, with no pain and fatigue, moderate; If you have asthma after exercise,
Symptoms such as pain, fatigue, dizziness, nausea, loss of appetite, and poor sleep should be controlled.
.
3, step by step, according to local conditions
Middle-aged women should take part in fitness exercise step by step, and a healthy body is exercised all the year round.
Therefore, "grinding a sword in ten years" cannot be rushed. Take less exercise at first, and then exercise when you get used to it.
Gradually increase the amount of exercise from small to large. Fitness activities are not limited by venues, such as Tai Ji Chuan and aerobics.
Indoor sports, such as walking, running and dancing, can be carried out in parks, rivers and beaches near work and residence.
Waterfront, green space and other places.
4. Introduce several methods of fitness exercise.
Middle-aged professional women should take part in body-building exercises to relax muscles and tendons, strengthen their hearts and improve their comprehensive functions.
Take aerobic exercise as the starting point. Choose a fitness method that suits your own characteristics and persevere.
Persistence can promote good health and make the tree of life evergreen. Here are some models suitable for middle-aged women.
The way to do exercise.
go for a walk
Walking is the easiest exercise to learn. Morning exercise is good for the spirit, strengthen the spleen and stomach after meals, and walk slowly before going to bed.
Promoting sleep, walking leisurely, fresh air, beautiful environment and moderate exercise, especially suitable for middle-aged women.
climb the stairs
Climbing stairs is a way for middle-aged women who work in high-rise offices and live in high-rise apartments.
This is a convenient exercise. Aerobic exercise is beneficial to human muscles and overall endurance. Besides, when climbing the stairs,
In addition to the increased activity of muscle ligaments and joints of lower limbs, joints and muscles of waist, back, neck and upper limbs
They also insist on exercise, which can not only strengthen the muscles of limbs, but also increase vital capacity and blood.
Accelerate body fluid circulation, promote energy metabolism, improve and improve cardiopulmonary function, and prevent and treat atherosclerosis.
Cardiovascular diseases such as hypertension are also helpful.
jogging
Modern medical research has proved that the enhancement of cardiopulmonary function is an important factor to delay aging, and women enter middle age.
After that, the cardiopulmonary function gradually declines, and jogging can effectively maintain the youthful vitality of the heart and lungs, which can make people
The "physiological age" of the heart and lungs is 20 years younger than ordinary people.
At the same time, jogging can also improve the working ability and anti-fatigue ability of nerve cells in middle-aged women and improve gastrointestinal function.
Digestion and absorption function, so that muscles maintain sufficient strength. Jogging can also maintain normal lipid metabolism in the human body.
So as to reduce the deposition of lipids on the blood vessel wall and reduce the excessive content of serum cholesterol and glycerol lipids.
Prevention of cardiovascular diseases. Therefore, jogging is a very good exercise for middle-aged women.
social dancing
Social dance, also known as social dance, is a branch of sports dance and a favorite indoor activity of many middle-aged people.
Aerobic exercise is not only beneficial to health and physical exercise, but also beneficial to interpersonal communication. Its exercise is moderate.
Soft and graceful movements, integrating art, entertainment and sports. When people are busy with their work, they are free.
Dancing in melodious music can not only improve artistic accomplishment, cultivate sentiment, but also exercise.
, to achieve the unity of physical and mental harmony.
Mass aerobics
Mass aerobics is composed of simple movements in fitness gymnastics, light instrument gymnastics and dance, with rhythm.
Music with strong feeling and fast speed. Regular aerobic exercise can improve the flexibility of joints.
, make muscle strength enhanced and elastic. It can improve metabolism, reduce fat deposition and delay arteriosclerosis.
. Can strengthen gastrointestinal peristalsis and promote digestive function.
Mass aerobics moves faster and pays attention to strength, which is conducive to eliminating excess fat in the body, and it is ok.
Correct incorrect body posture and cultivate correct and dignified posture. Because mass aerobics is accompanied by music, it is ok.
Make people feel happy, not easy to be tired, but also eliminate mental tension, so that people's hearts and sentiments can be cultivated and purified.
Fitness, which is a popular exercise for middle-aged women.
A traditional China Tai Ji Chuan (Tai Ji Chuan)
Tai Ji Chuan is a popular boxing method in the late Ming Dynasty in China, and it is a kind of fitness exercise combined with ancient guidance.
First, its movements are stable and coherent, and its speed is slow, which is very suitable for the physical and mental characteristics of middle-aged women.
Because of Tai Ji Chuan's delicate movements, such as flowing water, it has an excellent conditioning effect on nerves and muscles. Taishe
Boxing involves the main muscle groups and many joints of the whole body, which can enhance the activity ability of joints and prevent
The aging and degeneration of muscles, bones and joints of middle-aged women have a good effect, which has been observed for a long time.
Moreover, research shows that the incidence of osteoporosis in Tai Ji Chuan is lower than that of women who do not participate in this activity.
27%。 In Tai Ji Chuan activities, due to the relaxation of muscles, cardiovascular system and blood pressure, therefore,
Reducing the burden on the heart and improving the function of cardiovascular system are very beneficial to the prevention and treatment of cardiovascular diseases. Zaitai
Extreme boxing, accompanied by a lot of deep breathing in the abdomen, accelerates the blood circulation in the abdominal cavity and gastrointestinal peristalsis, making the machine
The digestive ability of the body is enhanced.
A large number of survey results show that Tai Ji Chuan activity is an ideal fitness exercise for middle-aged women, which can not only delay women.
Aging, but also through this exercise to prevent and treat various chronic diseases of middle-aged and elderly people, to achieve the purpose of self-cultivation.
Since ancient times, no one does not want to have a sense of security, and no one does not want to own gold.
It's not bad, but there is no medicine in the world that can make people live forever and not suffer from all diseases, such as the mythical elixir and Ganoderma lucidum.
Grass is just a good wish of people.
Middle-aged women, if they want to improve their current health, save the day and regain their youthful demeanor, then they must
We must attach importance to our physical and mental health, establish a positive and healthy work and a happy life belief, and change.
In the past, the rigid lifestyle, strengthening food hygiene and taking part in more sports will make you healthy.
The situation has changed for the better, and there have been amazing changes: rosy complexion, cheerful mood and strong figure.
Good health, vivid eyes, strong steps, quick movements, clear mind, and keeping young and fit,
Charming demeanor has become a beautiful scenery in society and family, and entered a happy and healthy life.