When people reach middle age, they should try to have a balanced diet. In addition to ensuring a regular diet and eating seven points full, you should also eat more fresh fruits and vegetables and coarse grains, and eat less fried and barbecue foods. No eating seaweed, big fish and big meat. A Japanese study found that you should eat four more foods after 40 years old: bean products improve bone density, oats help lower cholesterol, almonds help control blood sugar, and eating deep-sea fish four times a week can improve high blood pressure.

Step 2 quit smoking quickly

According to relevant scientific research, there are more than 250 kinds of harmful carcinogens in tobacco, which are very harmful to respiratory system, cardiovascular and cerebrovascular systems. Therefore, it is never too late to quit smoking. Relevant research shows that quitting smoking in Kashgar at the age of 40 can effectively prolong life expectancy by 9 years.

In addition, when people reach middle age, their careers begin to improve, and socialization is inevitable. If you enjoy drinking, you must not be drunk all the time, otherwise your liver will be seriously damaged. Experts suggest that we must grasp the amount of alcohol. The maximum amount of low-alcohol liquor is 2 ounces, the maximum amount of moderate liquor is 1 ounce, the maximum amount of high-alcohol liquor is 25 ml, and the maximum amount of beer is one bottle a day.

Step 3 do strength exercises

When people reach middle age, metabolism begins to slow down and the probability of obesity increases. If you don't pay attention to exercise, the risk of chronic diseases will double. Cook, a professor of physical education at Leeds City University, pointed out that after 40 years old, muscles will gradually decrease. It is suggested that dumbbells, barbells, resistance bands and other strength training that is helpful to "rebuild" muscle groups should be carried out every week, and 8~ 10 group should be carried out three times a week. If you don't have time, it's good for your health to take a walk and walk for 30 minutes every day.

4. Change your mind and subtract your life.

Around the age of 40, many people have to face the "middle-aged crisis", and their careers may be in a bottleneck period and stagnate; There are old and young people in the family, and the burden of life is heavy. In this regard, experts pointed out that people fight for mentality in middle age. If the accumulation of knowledge and experience when you are young is to do addition, then you should learn to do subtraction after 40 years old and clean up negative emotions in time. Adjusting the relationship between work and life and paying more attention to yourself and your family can make people more open-minded.

Step 5 adjust your marriage

Forty years old, there is less sweetness and romance in love and marriage, but there are more trivial things in daily life, which will lead to the crisis of straightening marriage. Experts suggest that even if you are over 40, you should establish a honeymoon period. Two couples can arrange themselves to travel all the time, cultivate the same hobbies together and understand their feelings when they are in love.

6. Pay attention to physical examination

According to Chinese medicine, the viscera and the twelve meridians of 40-year-old offspring began to decline. The external manifestations were gradual relaxation of skin, gradual disappearance of facial luster and whitening of hair. The internal changes were that cardiovascular and cerebrovascular diseases became fragile, and chronic diseases began to accumulate, requiring regular physical examination.

Experts suggest that in addition to basic items such as blood pressure and blood sugar, it is recommended that people over 40 years old increase the examination of blood vessels, prostate, bone joints, Helicobacter pylori infection, tumor markers, breast, cervix and thyroid. People with familial genetic diseases should have targeted examinations.

7. Start strengthening the brain

After the age of 40, many people suddenly find themselves easily distracted and forgetful. "These are the epitome of the middle-aged' brain crisis'." Experts say that you can do "aerobic exercise" for your brain every day, such as turning the clock and desk calendar upside down, which is more ugly.

Try to change the route home and re-recognize the surrounding environment; Adjust the layout of the home every few months. In addition, you should always "detoxify" your brain and decompress by laughing, meditating, listening to music and other ways to relax your body.

8. Protect your teeth

Experts said that after the age of 40, saliva secretion decreased, oral self-cleaning ability deteriorated, teeth began to "strike", periodontitis, toothache, gum redness and other problems will follow. Therefore, middle-aged people should pay more attention to oral health care. After the age of 40, in addition to brushing your teeth every morning and evening, you should also wash your teeth once a year.

Seven taboos of health care for middle-aged people.

1, avoid labor

Middle-aged people shoulder the burden of work and family, but the external pressure that the human body can bear is limited. If you exceed a certain limit, you will break down from constant overwork. Therefore, middle-aged people should remember: don't overwork.

2. Taboo

When people reach middle age, in order to avoid aging before they get old, they can only be affectionate and not lascivious. Excessive sexual intercourse will damage the spirit and life and affect health. Some middle-aged people rely on "aphrodisiacs" in order to indulge in excessive pleasure, which is tantamount to self-harm.

3. Avoid anger

All diseases are born of qi, and if qi is not harmonious, it will easily evolve into a harmful factor causing disease. Therefore, middle-aged people must not easily get angry and lose their temper. Remember: "If you complain too much, keep an eye on it."

4. Avoid worrying

Middle-aged people tend to be sentimental because of work or family, which can easily lead to aging. To this end, middle-aged people should learn to solve problems, treat them calmly and don't worry easily.

5. Avoid jealousy

Teenagers have bones, young people have meat, and middle-aged people are fat. This is the law of human growth and development. In order to prevent obesity, middle-aged people should pay special attention to eating less high-fat and high-sugar foods besides regular exercise. At the same time, don't eat too much for dinner, and it is generally appropriate to be 50% full.

6. Avoid laziness

As the saying goes, "trees get old first, people get old first." When people reach middle age, they often feel heavy legs, backache and leg pain, and don't like sports. This shows that aging has quietly arrived. Therefore, middle-aged people should avoid being lazy and often engage in physical activities according to their own health and work conditions. Doing some housework properly is also a good exercise.

7. Avoid alcohol

Some middle-aged people often drink too much, and if they don't drink for a day, they won't want to eat. As we all know, excessive drinking will damage liver function and affect the health of kidney, spleen and digestive system. To this end, middle-aged people had better give up drinking, and when they have to drink, they should drink some low-alcohol wine, or use tea and fruit juice instead of wine.