As soon as the weather turns cold, I consciously put on long trousers for fear that my legs will be cold when I get old;

Add some "ingredients" to the thermos cup every day, such as Lycium barbarum, Dendrobium candidum and American ginseng. ...

After staying up late, the next day, I was not as energetic as before, only haggard and tired. ...

Age enriches our life experience, but it also consumes our physical functions bit by bit. Especially after the age of 40, our bodies obviously began to decline, facing many health challenges, such as:

First, health challenge one: weight gain leads to diseases and shortens life expectancy.

Eating and exercising are good for your health.

When women enter menopause after the age of 40, estrogen secretion decreases, which is easy to cause autonomic nerve disorder, abnormal glucose metabolism, overeating, excessive calorie intake and obesity; Men, on the other hand, are busy with all kinds of wine bureau dinners, which are easy to consume too many calories. Coupled with sedentary and less exercise, they are naturally prone to gain weight.

1, fat increases, muscle decreases, causing diseases and shortening life span.

Obesity is an important risk factor for fatty liver, "three highs", coronary heart disease, cancer and other chronic diseases. A study published in the International Journal of Obesity also shows that being overweight may shorten life expectancy.

At the same time, after 40 years old, muscle will decrease at the rate of 1~2% per year. There is a document in the Journal of Geriatrics Science that if muscle strength is not strong enough, the risk of premature death is 50% higher than that of people with strong muscle strength.

2, eat and move, reduce fat and gain muscle.

"Shut your mouth and open your legs" is an eternal weight loss rule, but how to do it?

① Control calories and get enough protein.

People who lose weight should follow the principle of total calorie control. Men should consume up to 65,438+0,500 calories a day, and women should consume up to 65,438+0,200 calories a day.

On this basis, we should ensure adequate intake of protein, because protein is the material basis of muscle. Under normal circumstances, the daily intake of protein per person should be 1.2 ~ 1.5g protein, and the combination of various protein can achieve higher absorption and utilization rate.

Reference formula

Breakfast: 1 boiled egg+1 cup of 250ml milk/soybean milk+1 corn steamed bread+1 plate of stir-fry;

Lunch: 1 bowl of miscellaneous grains rice +2~3 hands of lean meat+1 plate of cooking;

Extra meal: a fist-sized fruit+10 almond;

Dinner: 1 bowl of miscellaneous grains porridge+1 small portion of shredded bean curd+1 plate of stir-fried dishes.

② Aerobic exercise+resistance exercise

There are white fat and brown fat in the human body. Among them, brown fat is a "good medicine for losing weight" that comes with the human body.

However, 30-40 minutes of moderate-intensity exercise every day, that is, keeping the exercise heart rate =(220- age) *50%~(220- age) *70%, can fully mobilize brown fat and increase energy consumption. Aerobic exercise can be combined with resistance exercise, such as jogging+dumbbells. Reduce fat and gain muscle.

Second, health challenge two: sleep is getting worse and worse.

A cup of tea and a hole will give you a good sleep.

As the old saying goes, "I can't sleep in the first 30 years, but I can't sleep in the last 30 years", which means that when people reach a certain age, they are prone to sleep problems, including being unable to sleep, waking up early and having a shallow sleep. Poor sleep quality not only makes people depressed, but also produces a series of hazards.

1, poor sleep, great harm.

Accelerate aging: lack of sleep will not only affect skin metabolism, but also cause dark circles, dull skin, pigmentation and increased wrinkles; It will also affect the self-repair of tissues and organs such as the liver. Over time, it may lead to abnormal function and accelerate human aging.

Easy to get fat: Lack of sleep will not only reduce basal metabolic rate and increase fat accumulation, but also stimulate appetite by affecting hormone secretion, making people more eager for a high-calorie diet, which will lead to obesity.

Increased risk of Alzheimer's disease: During sleep, cerebrospinal fluid removes "garbage" from brain work during the day. However, poor sleep quality and reduced ability to remove "garbage" will easily affect memory and even increase the risk of Alzheimer's disease.

Increase the risk of cancer: poor sleep quality is easy to reduce the body's immunity, and it is also easy to lead to endocrine disorders and increase the risk of cancer. Studies have shown that women who stay up late or have poor sleep quality are prone to breast cancer, while men are prone to stomach cancer and lung cancer.

2, a cup of tea and a hole, have a good sleep

① Ziziphus jujuba seed tea: Ziziphus jujuba seed is called "Oriental Sleeping Fruit", which can nourish the heart and yin, benefit the liver and blood, and cure insomnia and dreams. Usually, 6g of Ziziphus jujuba seeds, 5 longan seeds, 5 red dates and 0/0g of lily can be used. After boiling with water and cooling, add honey and drink two cups a day. If necessary, you can also take jujube paste and other conditioning.

② rosis: rosis is located behind the ear, at the midpoint of the connecting line between Fengchi point and Yifeng point. Mainly used for insomnia, dizziness, headache, palpitation, irritability and tinnitus. Knead with your fingers for 2 minutes before going to bed, which helps to improve the quality of sleep.

Third, health challenge three: bones and joints are easily damaged.

There are tricks to deal with each other.

When I was young, I ran as far as I wanted, and as far as I wanted. When I was old, I dared not jump and run. When climbing stairs, I cried and said that my knee hurts. Sometimes I accidentally fell and even broke my bone, which is largely related to osteoporosis and knee arthritis.

1, away from osteoporosis, calcium and vitamin D should be supplemented together.

After the age of 35, bone calcium will continue to lose, and at the age of 60, bone calcium will lose 50%. In particular, the estrogen level in menopause drops sharply, which is more prone to osteoporosis.

To prevent osteoporosis, we should use a pair of "golden partners": calcium+vitamin D.

① Calcium: You can often eat foods with high calcium content, such as black beans, tofu, mustard greens, dried kelp and sesame seeds. Middle-aged and elderly people over 50 years old should supplement 600mg of calcium every day. (Note: The intake of salt and caffeine should be controlled every day to avoid increasing the loss of calcium. )

② Vitamin D: It is equivalent to a calcium porter who can move calcium into bones. Sunbathing is the easiest way to supplement vitamin D. It is recommended to sunbathe outdoors for 5-30 minutes between 10 morning and 3 pm twice a week.

2. Prevention of osteoarthritis: a supplement.

There is a layer of articular cartilage about 2mm thick between the bone and the joint, which can cushion the pressure and protect the bone. But with the growth of age, cartilage will continue to wear and degrade, causing arthritis. According to statistics, about 50% people over 50 years old have degenerative diseases of articular cartilage, and 35% have clinical symptoms. To maintain as soon as possible:

① Supplement: Aminoglycan is a kind of material for repairing cartilage, which can supplement cartilage matrix and keep it elastic; It can also promote and replenish synovial fluid, lubricate articular cartilage and reduce friction. Crabs and shells contain amino sugars, but the content is very small. It is recommended to use amino sugar supplements according to the doctor's advice.

② Motion: The quadriceps femoris is the "natural knee protector" of the human body, which can maintain the stability and mobility of the knee joint, prevent cartilage wear and protect the health of the knee joint. You can sit in a chair with a suitable height every day, and do more leg lifts. If you have the ability, you can also carry loads on your ankles appropriately.

Fourth, health challenge four: high risk of blood vessel blockage

Three steps to protect blood vessels

If the blood vessel is blocked, just check the carotid artery. As the "window" of systemic blood vessels, if plaques appear, it means that systemic blood vessels are gradually developing into atherosclerosis. However, the detection rate of carotid plaque in people over 40 years old in China is 40%, and that in people over 60 years old is almost 100%.

Long-term bad living habits, three highs and obesity will accelerate this process. Therefore, in the middle-aged and elderly period, many people have obvious atherosclerotic plaques in their blood vessels, and even have crises such as coronary heart disease, cerebral ischemia and stroke.

1, form good habits and reduce plaque formation.

Vascular endothelial injury is the premise of atherosclerosis. Smoking, hypertension, hyperlipidemia, hyperglycemia, obesity and so on can easily cause vascular endothelial injury and lipid deposition.

Stay away from tobacco in daily life, pay attention to a light diet, match meat and vegetables, match thickness, and eat more foods rich in anthocyanins, such as purple potatoes, purple cabbage, blueberries, grapes, etc., which will help protect vascular endothelium from free radical damage. Suffering from "three highs", you should use drugs rationally according to your doctor's advice.

2, delay the development of sclerosis and prevent thrombosis.

If there is already atherosclerosis, we should delay its development. Foods rich in lecithin, such as eggs, liver and soybeans, help lower cholesterol; Monascus rice contains "natural statins", which can help reduce blood fat and stabilize plaque; Nattokinase, which is rich in natto, not only helps to control blood lipid, but also helps to dissolve thrombus.

3. Establish collateral circulation and increase blood flow channels.

Collateral circulation is a magical compensation mechanism of the body itself, that is, it opens up a new "road" in the part where blood flow is blocked, so that the blood that could not be circulated can return to normal circulation, thus reducing the occurrence of cardiovascular accidents.

Aerobic exercise can increase the blood pressure of distal limbs and promote the formation of collateral circulation. It is suggested that middle-aged and elderly people do Tai Chi, brisk walking, swimming and other sports, five times a week, for more than 30 minutes each time.

Verb (abbreviation for verb) Health Challenge 5: The risk of cancer is greatly increased.

Use "3 1 1" to prevent cancer.

Age is the "first high risk factor" of cancer. Previous reports showed that the incidence of cancer rose rapidly after 40 years old and reached its peak at 80 years old; Over 50 years old, the incidence of cancer in adult males is higher than that in females.

1, three nutrients, building a cancer barrier.

Professor Yu Kang once mentioned a "super anticancer combination" in the program, namely: selenium+vitamin E+β- carotene.

Vitamin e can prevent the formation of harmful peroxide; Selenium can destroy the formed peroxide, repair DNA and directly act on cancer cells; β -carotene has antioxidant activity, and it has been proved that the prevention and treatment of malignant tumors can help reduce the risk of tumors. The combination of the three forms a three-dimensional protective barrier.

Nuts, sesame seeds and corn are rich in vitamin E; Asparagus, fungi, fish, shrimp and shellfish contain more selenium; Foods such as carrots and pumpkins contain β -carotene and can be eaten properly every day.

2. Have a physical examination once a year.

The early stage of cancer is often anodyne, and it is easy to miss the best treatment period. The annual physical examination helps to find cancer or precancerous lesions in time and prevent greater health threats.

Screening methods for common high-risk cancers, click to enlarge.

3. A cup of tea helps to prevent cancer.

Traditional Chinese medicine believes that blood stasis constitution is a stepping stone to tumor. In The Theory of Blood Syndrome and Blood Stasis, it is said that "blood stasis will become an abdominal mass between meridians and viscera", in which "abdominal mass" refers to tumor.

Bluish complexion, dark eyes, dark ecchymosis on the face, ecchymosis or ecchymosis on the tongue, dry skin and dislocated nails may all be manifestations of blood stasis.

In view of this constitution, Professor Wang Yuying of Beijing University of Chinese Medicine thinks that Panax notoginseng can be soaked in water, and its ginsenoside can help to inhibit the growth of cancer cells.

Panax notoginseng scented tea suitable for different people

Irritable people can drink 5 notoginseng flowers, 5 chrysanthemums and 2g mulberry leaves in water.

Constipation can be drunk with 5 notoginseng flowers, 1g licorice and 0.5g rhubarb soaked in water;

Those who are weak due to qi deficiency can drink it with 5 flowers of Panax notoginseng, 3g of Radix Codonopsis and dried ginger powder 1g of water.

Note: Please follow the doctor's advice for specific usage and dosage.