1, maintenance tips for women
1, calcium supplementation
Experts have confirmed that after the age of 28, women need more calcium to maintain the operation of the human body, and the calcium content in the body is decreasing at a rate of 0. 1%-0.5% every year. Therefore, at this time, women should start to consume at least 1000 mg of calcium every day, which is enough for body consumption. If you are pregnant or nursing, the calcium supplement should be increased to 1500 mg. Calcium supplementation is best to supplement active calcium.
Step 2 supplement folic acid
Folic acid is one of the vitamins needed by human body. Adequate folic acid can help women to have a good mood and a good state. In today's society, many strong women are pregnant and have children when they are nearly 30 years old, which will make women lack nutrition in both pregnancy and childbirth. Folic acid is a very important member of vitamin B family, which provides necessary substances for the growth and division of human cells and can alleviate the symptoms of female malnutrition.
3. Drive safely
When you are 30 years old, you should cherish your life more. Understanding life is not easy. A 30-year-old woman should not only adjust her figure, but also pay more attention when going out. As a modern woman, her role in work is very important. So when driving outside, she must fasten her seat belt and don't use her mobile phone to keep herself away from accidents, protect herself and protect her youth.
4. High quality sex life
Regular and high-quality sex life can keep women energetic. Not only that, sharing a room can also help women relieve stress and relax. Besides work and life, there is such a way to get happiness and satisfaction. According to the survey, if the safe life between husband and wife is increased to 1 16 times a day, your real age will be 1.6 years younger.
5. Balanced nutrition
Eat six kinds of food in moderation every day, including milk, grains and roots (that is, staple food), eggs, beans, fish, vegetables, fruits and oils. Different kinds of food contain different nutrients, so the choice of daily diet must be diversified and the intake should be appropriate to maintain the health of the body.
Step 6 get enough exercise
With different ages and physical conditions, we should choose appropriate sports, such as jogging, walking, Tai Ji Chuan, aerobics and so on. And persevere. Proper exercise can not only promote blood circulation, increase metabolism, reduce the occurrence of osteoporosis, but also eliminate melancholy and make body and mind happy.
7. Regular health examination
After menopause, the incidence of many diseases will increase, and regular health examination can be found and treated early. For example, self-examination of breast once a month and regular examination of uterine smear every year can diagnose the occurrence of breast cancer or cervical cancer as soon as possible and improve the chances of cure.
8. Be kind to your body.
Health requires careful management, understanding of physical condition, and seeking medical treatment when necessary. Studies have shown that the advantages of proper hormone supplementation outweigh the disadvantages.
9. Optimistic attitude towards life
Menopause is a necessary journey for every woman in her life. Facing menopausal life with an optimistic and healthy attitude can make her life more enjoyable.
2. Maintenance of food
1, red bean, barley and jujube porridge
30g of adzuki bean, 30g of coix seed, 30g of japonica rice and 0/0 pieces of red dates, and porridge is cooked every day. 1 3 times a day. "Menopause" has edema of limbs, flabby skin and joint pain.
2. Lotus and lily porridge
30 grams of lotus seeds and 30 grams of lily japonica rice are cooked together in porridge, and each is taken in the morning and evening 1 time. Before and after menopause, there are palpitations, insomnia, palpitations, forgetfulness, weakness of limbs and rough skin.
3. Ganmai drink
30g of wheat, 0/0g of red dates/kloc, 0/0g of licorice/kloc, decocted in water. Take/kloc-0 every morning and evening. Before and after menopause, people are accompanied by hot flashes, sweating, irritability, palpitations, depression and irritability, and gloomy complexion.
3. Body parts maintained by women
1, brain
With the increase of age, the number of nerve cells in the brain gradually decreases. When we were born, the number of nerve cells reached about 654.38+000 billion, but it decreased year by year from the age of 20. At the age of 40, it began to decrease at the rate of 1 1,000 per day, which affected memory, coordination and brain function.
Countermeasures: jogging to strengthen the brain
When you feel tired or temporarily in a trance, the best way is to run. Rice, a health expert at the University of Toronto in Canada, put forward a coup: go outside for a while. He has observed many people on this issue for a long time and made relevant experiments. It is proved that running is the most effective when the brain is tired, which can restore brain function by 58%, while taking medicine can only restore 40%-50%.
2. Eyes
Eyes are the most favorable switch for us to communicate with the outside world. More than 80% information of normal people is obtained through eyes. This "switch" is seriously overloaded because people use their eyes too much.
A British study found that the eyes are one of the earliest and fastest aging organs among the five senses of the human body. Most people will have presbyopia and blurred vision at the age of 45, which is related to the hardening and weakening of the lens, an important refractive stroma in the eyeball.
With the deepening of lens sclerosis, cataracts and other eye diseases that may lead to blindness will also come to you.
Countermeasures: Finger movements are eye-catching
Every morning, the little finger passively extends to the palm and then to the back of the palm for more than ten times, which is good for eyesight. The secret lies in that there is an acupoint at the bottom of the lateral base of the little finger, and massage stimulation of this acupoint has certain health care effect on presbyopia and eye nebula.
3. Heart and lungs
According to an article published in the Journal of Sports Physiology, athletes who continue to train have half as young cardiovascular system as those who eat potato chips and watch soap operas on the sofa for a long time. Another article in Circulation magazine said that endurance exercise lasting for six months reversed the age-related decline of aerobic strength, and the research object was men in their fifties. "You need to keep exercising to make all parts of your body work normally, but you also need enough rest time." JustinMager, a physician in Mill Valley, California, said, "Only 1/3 of your heart is actually working, and the other two-thirds are preparing for the next heartbeat. Similarly, it is very important to give the body time to adapt to change and stress. "
Countermeasures: Squat exercise strengthens the heart.
It is common for some people to feel dizzy when they stand up from a squatting position. There are many reasons, but the main factor of heart function can not be ignored. Doing squats regularly can improve this symptom. The method is to bend your legs according to your own ability. If you are in good health, you can squat completely, stop for a few seconds after squatting, and then stand up. Old people can squat or bend their knees slightly, gradually increasing the depth of squatting. Generally do it 2-3 times a day and squat 30-40 times each time.
4. Gastrointestinal tract
Intestine is an important "detoxification" organ of human body, and it also bears the heavy responsibility of resisting diseases. Once there is a problem, it will not only lose the delicious food, but also lead to various health problems such as indigestion, constipation and decreased immunity.
Among these factors that stifle "intestinal vitality", constipation should not be underestimated. The survey shows that the incidence of constipation in China is about 9% ~ 13%, and chronic constipation is 3% ~17,6%, among which the prevalence rate of women is about twice that of men.
There are many reasons for constipation, both organic and functional. Eating too much oil and doing too little exercise are the main reasons for functional constipation.
Countermeasures: Waist twisting exercises strengthen the stomach.
People with poor gastrointestinal function should do waist twisting exercise. After standing, your knees should be shoulder width apart, relax your upper body, turn your waist to one side as far as possible, then turn back, then turn to the other side, and so on. Do it once every morning, noon and evening, and do it 100 times each time, which can improve gastrointestinal function.
5. Liver
The liver is the largest substantive organ of the human body, which is figuratively compared to "the official of a general" by Chinese medicine.
Huangdi Neijing recorded that "at the age of 50, liver qi began to decline, liver lobes began to thin, bile began to die, and the purpose began to be unknown", that is to say, from the age of 50, liver function began to decline gradually.
One of the main physiological functions of the liver is to get discouraged, regulate qi and promote spleen and stomach transport. If you don't pay attention to adjusting your mentality at ordinary times, you will be easily agitated and irritable, which will aggravate the stagnation of human qi, form a vicious circle and damage the liver.
Countermeasures: Laugh more, exercise more and strengthen the liver.
Dr. Rubens, a famous doctor in Paris, said, "Laughter is a kind of exercise method similar to immobility". When people laugh, the movement of facial expressions makes the pectoral muscles and abdominal muscles also vibrate, which plays an exercise and "massage" role in digestive organs such as the liver, promotes liver and gallbladder peristalsis, increases bile secretion, and helps to enhance liver function. Pocas, a doctor of medicine in Yugoslavia, asked, "Men laugh 14- 17 times a day, while women laugh 13- 16 times a day", which is one of the mysteries.
6. joints
As an intelligent biomechanical structure, it will accompany you all your life. "If you turn your knees inside out when running, tilt your back when riding a bike, and exercise incorrectly in the gym, you will gradually aggravate the pain and arthritis, and eventually your joints will age rapidly." With proper training and skills, your joint aging will be slowed down.
Countermeasures: jumping exercises to strengthen bones
Researchers at the University of Nottingham in the United States observed premenopausal women and found that women who kept jumping up and down (or dancing) every day increased their bone density one year later, and their hips that were prone to fracture thickened by 3%. The secret is that jumping accelerates the blood circulation of the whole body, and the impact of the ground stimulates the formation of bones. As long as you insist on doing 50 jumping exercises every day, you can get the effect of preventing osteoporosis, such as skipping rope and kicking shuttlecock.
Countermeasures: bow your head to protect your spine.
The spine is the bone column in the middle of human back, which is divided into cervical vertebra, thoracic vertebra, lumbar vertebra and sacrum. The cervical and lumbar vertebrae, which are most prone to illness, pose the greatest threat to middle-aged and elderly people. If you can imitate kowtowing and bowing, the joints, muscles and ligaments of the spine can be exercised in rhythmic stretching, the blood can be smooth, the spine can get sufficient oxygen and nutrition, and naturally it will be strong and less sick.
7. Skin
Skin is the largest organ of human body, which is the "protective cover" of the body and the "calculator" of age. People with vibrant skin look younger and healthier. As collagen production slows down, your skin will naturally age around the age of 25. With the increase of age and the deterioration of skin barrier function, skin problems such as dry skin allergy, eczema, dermatitis, aging and pigmentation will also occur.
Countermeasures: Wash your face lightly and pay attention to sun protection.
The best way to keep skin healthy and young is to protect the barrier function of skin. Usually applying some skin barrier lotion with barrier repair function can effectively enhance the skin's immunity and make the skin tough.
Wash your face gently. Because washing your face hard again will destroy your facial skin by one step.
Do a good job of sun protection. Ultraviolet rays can damage skin cells and lead to premature aging. You'd better get into the good habit of applying sunscreen when you go out. Drink more water, quit smoking and keep exercising.