Many people are middle-aged, old and small, facing double pressure, and many people are physically and mentally exhausted, falling into a "middle-age crisis." This article provides you with 8 magic weapons to ensure middle-aged health and vitality.
1. A Strong Heart
From middle age to middle age, the heart gradually becomes older, and hypertension, coronary heart disease, and myocardial infarction are frequently visited. The French Heart Research Center found that adhering to a Mediterranean diet that eats more fruits, vegetables, and fish, and using olive oil or rapeseed oil can reduce the risk of heart disease recurrence by 50% to 70%.
To care for the heart, we must first find out its preferences. It hates owners who have "three highs", smoking, alcoholism, high stress, and staying up all night. The heart prefers red fruits and vegetables, such as tomatoes and red apples; loves nuts, such as walnuts and almonds.
2. Good Eyesight
In the distance, the pole looks curved, and with one eye closed and one eye closed, there is a difference in what you see. These all indicate abnormal vision. Age-related macular degeneration, glaucoma, and cataracts can damage the retina.
To protect eyesight, it is recommended to (1) spend 5 to 10 minutes each morning and evening on the eyes; (2) blink consciously 300 times a day; (3) look away every 45 minutes. In terms of diet, eat more foods rich in vitamin C, vitamin E, beta carotene, and zinc, such as orange juice, carrots, and broccoli. Besides, it is also important to wear sunglasses and have a comprehensive eye examination every two years for people over the age of 40.
3. Pleasant laughter Laughter is the easiest tool to relieve stress.
A study in the United States found that a group of participants with "pleasant laughter" increased good cholesterol (high-density lipoprotein) levels by 26%, while C-reactive protein levels related to heart disease and diabetes risk decreased by 66%.
Japanese studies have found that laughing for 2 hours a month has the same benefits for blood pressure as eating less salt and losing 10 pounds.
4. Stable blood sugar
Multiple studies have found that abnormal blood glucose increases the risk of heart disease, cognitive impairment, and circulatory system diseases. The key to good blood sugar control is weight control.
If an overweight person loses 7% of his body weight, his diabetes risk will be reduced by half. You should do aerobic exercise at least 3 times a week for 30 minutes to 1 hour, moderate to low intensity. Secondly, we must work hard on a diet. Experts recommend that you should eat less “high-fat, high-calorie, high-sugar, high-salt foods, and white rice” and other “fine foods”, and eat more fruits and vegetables, potatoes, and grains every day.
5. Sharp hearing
The inner ear has 18,000 ciliated cells with a diameter of about 0.01 mm. They are our hearing guards, but they are fragile. They cannot withstand the long-term toss of noise, nor can they withstand the concentrated attack of strong noise.
Experts suggest that no matter whether you sing or wear headphones, you must "rest" your ears for 10 minutes every 45 to 60 minutes; in noisy environments such as subways, try not to wear headphones. If you wear them, you should choose headphones. 60% of the volume.
6. Hard bones
Supplementing milk, yogurt, and other protein-rich foods can supplement calcium and strengthen bones. Once the bones become brittle, it means that the "building" of the human body is in crisis. American experts believe that 1000 units of vitamin D should be added every day after the age of 40 because the amount of vitamin D naturally produced by the human body in the sun is declining.
Also, people who drink more than 300 ml of milk every day have about 6% higher bone density in the lumbar spine, so it is important to supplement protein-rich foods such as milk and yogurt. For every 10 years of smoking, women's bone density decreases by 2.3% to 3.3%. Drinking alcohol will also weaken the bones. You should quit smoking and limit alcohol consumption. Usually can do more strength exercises, such as sit-ups, lifting dumbbells, pull-ups, and so on.
7. Flexible balance
Dancing, skiing, playing badminton, etc., all need a good balance, otherwise, it is easy to fall. Many men pay attention to muscle training, but they do not pay enough attention to balance and body flexibility. It is recommended to usually do stretching and bending exercises.
Experts believe that if you support your waist with both hands and stand with your eyes closed on one leg for less than 8 seconds and 6 seconds for men and women, it means that the balance is poor. It can be improved by practicing with closed eyes and standing on one leg, walking backward, and Tai Chi.
8. Close friends
Relieve emotional stress, improve immunity, prevent heart disease, and reduce the risk of breast cancer. These are all points that friends give to health and have been confirmed by research.
Take care of family is a good thing, but it does not mean that family and marriage are all born into an adult. An article in the American magazine "Prevention" pointed out that people need to make 8 kinds of friends in their lifetime, including like-minded friends, friends who are younger, younger than themselves, friends or partners, and friends who exercise together.
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