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.
According to relevant scientific research, there are more than 250 kinds of harmful carcinogens in tobacco, which are extremely harmful to respiratory system, cardiovascular and cerebrovascular systems. Therefore, it is never too late to quit smoking. Relevant research shows that quitting smoking at the age of 40 can effectively extend your life span 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. Experts suggest that alcohol consumption must be controlled, with a maximum of 2 ounces of low-alcohol liquor, 65,438 ounces of medium-alcohol liquor, 25 ml of high-alcohol liquor and a maximum of one bottle of beer per 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 your 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, experts pointed out that people fight for mentality in middle age. 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.
Adjust your marriage
At the age of 40, there is no love and sweet romance in our life, but there are many trivial things in our daily life, and it will be a crisis to straighten out our 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 each other's feelings when they are in 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.
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 your brain.
After the age of 40, many people suddenly find themselves easily distracted and always forget things. "These are the epitome of" brain crisis "in middle age." Experts say that you can do "aerobic exercise" for your brain every day, such as turning the clock and desk calendar upside down to make it more ugly.
Try to change the route home and re-recognize the surrounding environment; Adjust the home layout every few months and so on. In addition, you should always "detoxify" your brain and decompress by laughing, meditating and listening to music.
Summary: The above small series gives you a detailed introduction to eight life details about the health of middle-aged people. As long as you do these eight points, you can help your body to be healthier. Only a healthy body can help you face the future better, and you can have more energy to create your own wealth and make the whole family happy and healthy.