The British survey also shows that although 64% of people have begun to change their living habits, half of them are still worried that even taking immediate action can't make up for the damage done to their health in the past. In this regard, British health expert Lindbergh bluntly said: "Nothing is more surprising than that people are ready to throw away bad habits. As long as you start to change now, it will definitely help you live healthier and live longer. " This issue of Life Times interviewed authoritative experts in China, and summarized eight key points of health care that should be kept in mind after the age of 40.
1. Eat four kinds of food. Fu Jinru, honorary chairman of Tianjin Nutrition Society, said that people should try to achieve a balanced diet in middle age. In addition to regular diet, you should eat more fresh fruits and vegetables and coarse grains, and eat less fried and barbecue foods. Avoid eating too much fish and meat. A Japanese study found that after 40 years old, you should eat four kinds of foods: bean products improve bone density, oats help lower cholesterol, almonds control blood sugar, and deep-sea fish improve high blood pressure, four times a week.
2. Quit smoking quickly. Yang Gonghuan, a professor at Peking Union Medical College and vice president of China Tobacco Control Association, stressed: "Tobacco and smoke contain more than 250 kinds of toxic substances or carcinogens, which are extremely harmful to respiratory system, cardiovascular and cerebrovascular diseases. It's never too late to quit smoking! " Studies have shown that quitting smoking at the age of 40 can prolong life expectancy by 9 years. In addition, when people reach middle age, their careers have begun to improve, and social intercourse is inevitable. Drink a little and don't get drunk, or your liver will be seriously damaged. Jia Jidong, director of the Liver Disease Center of Beijing Friendship Hospital, suggested moderate drinking. The amount of low-alcohol liquor is at most 22, the amount of moderate liquor is not more than 12, the amount of high-alcohol liquor is controlled within 25ml, and the amount of beer is at most one bottle a day.
3. Do strength exercises. When people reach middle age, metabolism begins to slow down and the probability of obesity increases. If they 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 strength training such as dumbbells, barbells and resistance bands should be carried out every week, which will help to "rebuild" muscle groups. Three times a week, each time 8~ 10 group is appropriate. If you have no time, walking for 30 minutes every day is also good for your health.
4. Change your mind and subtract life. Around the age of 40, many people have to face a "middle-aged crisis", and their careers may fall into a bottleneck and stagnate; There are old and young people in the family, and the burden of life is heavy. In this regard, Xiao Zhenyu, a doctor of psychology in Peking University, pointed out that when people reach middle age, mentality is the goal of struggle. If they accumulate knowledge and experience and do addition when they are young, they will learn to do subtraction after 40 years old and clear 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.
5. Adjust your marriage. At the age of 40, love and marriage are less sweet and romantic, more daily chores and dull feelings, and marriage begins to appear crisis. Xiao Zhenyu suggested that after the age of 40, a honeymoon period should be created. Couples can arrange a trip once a year, cultivate the same hobbies, understand how they feel when they love each other, and rekindle the spark of love.
6. Pay attention to the physical examination. Traditional Chinese medicine believes that the 40-year-old offspring's internal organs and the twelve meridians began to decline. The external manifestation is that the skin gradually relaxes, the facial luster gradually disappears, and the hair begins to turn white. The internal change is that cardiovascular and cerebrovascular diseases become fragile and chronic diseases begin to accumulate. Therefore, regular physical examination is necessary. Ma Yi, the chief medical examiner of the Health Physical Examination Center of Beijing Geriatric Hospital, suggested that people over 40 years old should increase the examination of blood vessels, prostate, bones and joints, Helicobacter pylori infection, tumor markers, breast, cervix and thyroid besides basic items such as blood pressure and blood sugar. People with familial genetic diseases should have targeted examinations.