First, eat more nutritious food.
After middle age, gastrointestinal function began to decline, and the diet must be rich in vitamins, minerals and fiber, but less oil and less calories. Your choice of food should include dark green and orange vegetables and fruits, whole grains, beans and dairy products. These foods are collectively referred to as nutritious foods. Diets containing these ingredients can easily meet the nutritional needs of the human body without generating excess calories. These nutritious foods also help to delay the decline of immunity in old age.
Second, eat more fish to enhance immunity.
In order to get real health, we should not only prevent diseases, but also have a strong immune response, from infectious diseases to cancer. Studies have proved that some vitamins do have the effect of affecting immunity. So the diet must be diversified and nutritious. More and more evidence shows that the special polyunsaturated fat contained in fish and shellfish can not only reduce the triglyceride and coagulation in blood, but also improve the immune function.
Third, pay attention to monounsaturated fatty acids.
A low-fat diet can not only reduce the incidence of heart disease, but also reduce the incidence of breast cancer, colon cancer and prostate cancer. However, it is not enough to control the amount of edible oil, but also pay attention to the proportion of various fatty acids.
Saturated fatty acids can lead to an increase in serum cholesterol. Monounsaturated fats and polyunsaturated fats can be used.
In addition to fat, age is also a factor affecting blood pressure. However, replacing saturated fat with monounsaturated fat can not only keep blood pressure normal, but also protect the heart.
Fourth, vegetables and fruits are safe.
Eating more vegetables, fruits, grains and beans can get all kinds of fiber, which is very important for physical maintenance after middle age. For example, soluble fiber in whole grains, some fruits and beans can lower serum cholesterol. Different kinds of fibers together have the effect of reducing colon cancer. If the vegetables and fruits you choose are rich in carotene and vitamin C, you will get a wider anti-cancer effect.
Drinking more milk can prevent bone loss.
The healthy diet of middle-aged people should contain a lot of calcium food, especially low-fat dairy products, because rich calcium is a good way to prevent osteoporosis. Women over 40 should take enough calcium every day to keep healthy.