1, middle-aged women's health and wellness
1. Eat four kinds of food.
Fu Jinru, honorary chairman of Tianjin Nutrition Society, said that when people reach middle age, they should try to achieve 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. Do not eat seaweed, eat 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.
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 live nine years longer. 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. Jia Jidong, director of the Liver Disease Center of Beijing Friendship Hospital, suggested that we must grasp the amount of drinking, with a maximum of 2 ounces of low-alcohol liquor, a maximum of 1 ounce of moderate liquor, a maximum of 25 ml of high-alcohol liquor and a maximum of one bottle of beer a day.
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 from 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, Xiao Zhenyu, a doctor of psychology in Peking University, pointed out that what people fight for in middle age is mentality. If you accumulate knowledge and experience by addition when you are young, you should learn to do subtraction after 40 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.
Adjust marriage
At the age of 40, without the sweetness and romance of love and wedding, with more trivial things and feelings that tend to be dull day by day, marriage began to appear crisis. Xiao Zhenyu suggested that after the age of 40, a honeymoon period should also be established. Couples can arrange a trip once a year, cultivate the same hobbies, find the feeling of love, and rekindle the spark of 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. Ma Yi, chief physician of the Health Examination Center of Beijing Geriatric Hospital, suggested that in addition to basic items such as blood pressure and blood sugar, people over 40 should increase the examination of blood vessels, prostate, bones and joints, Helicobacter pylori infection, tumor markers, breast, cervix and thyroid. People with familial genetic diseases should have targeted examinations.
7. Start strengthening your 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'." Wang Yuping, chief physician of the Department of Neurology, xuanwu hospital, Beijing, said that you can do "aerobic exercise" to your brain every day, such as turning the clock and desk calendar upside down to increase the difficulty of watching; 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.
Protect teeth
Zhang Ye, deputy chief physician of Peking University Stomatological Hospital, said that after the age of 40, saliva secretion decreased, oral self-cleaning ability became worse, teeth began to "strike", and problems such as periodontitis, toothache and swollen gums would 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.
2. Health problems of middle-aged women
1. ligament-inherently fragile
Women in sports are more likely to sprain their knees and ankles than men. This is because women's hips are wide, which makes the ligaments bear too much force, so women's ligaments are much weaker than men's; Secondly, women's sports reaction is generally slower than that of men, and they can't be relieved in time when there is danger, so they are more likely to be injured.
The most common habitual sprain in women's sports is ankle sprain. Repeated sprain will make the local blood circulation of ankle joint poor, the elasticity of tissue decrease, and even cause serious consequences such as fibula avulsion fracture and complete rupture of lateral ligament. Therefore, women should pay attention to warm-up activities in sports, step by step. Choose a variety of sports activities based on leg activities. Table tennis, badminton, swimming, skating, aerobics and other sports can enhance the jumping ability of the legs, enhance the flexibility of muscles and ligaments, and make the legs slender.
2. Breast cancer-high incidence rate
A recent survey shows that mammary gland hyperplasia, cervicitis, hysteromyoma, female genital inflammation and ovarian cyst are common gynecological diseases of middle-aged women. This time, 500/kloc-0 cases of gynecological diseases of middle-aged women were randomly investigated, ranging from 35 to 50 years old, covering more than 70 different occupations. Among the respondents, 80% are patients with mammary gland hyperplasia, and more than 60% of the respondents suffer from two or more diseases, and among these patients, there are more white-collar workers than blue-collar workers.
Endocrine disorders and mental factors are the main causes of mammary gland hyperplasia. If women with mammary gland hyperplasia have the following conditions at the same time, they should be vigilant, and mammary gland hyperplasia takes a long time; Hyperplastic nodules feel a lot, obviously; Between 40 and 60 years old (this period is the high incidence of cancer); Have a family history.
Relevant data show that breast cancer has risen to the top of female tumors and become the number one killer threatening women's health. Generally speaking, women over 35 should have a basic mammogram once a year.
3. Psychological crisis.
Psychologists have found that the psychological crisis of middle-aged female white-collar workers is by no means uncommon. Dr. godwin, director of the National Institute of Mental Health, pointed out: "Those who are organized, efficient and responsible are prone to depression." In fact, middle-aged women who have achieved something often have higher and more perfect standards for themselves than ordinary people. Once they encounter some setbacks, they will have a heavy sense of loss. At this time, their strong personality often makes it difficult for them to find intimate friends to talk to and ask for help, or they simply don't want to expose their weak side to others, which makes it difficult to resolve negative emotions.
Therefore, young women should make themselves "vulgar", learn to treat themselves as ordinary women, and be good at pouring out their pains and troubles. We should remain flexible in the face of fierce competition. Middle-aged female white-collar workers can withstand all kinds of setbacks and hardships only if they have stronger psychological endurance, strong perseverance and personality.