It is precisely because this age is a high-risk period of life, but if you can take good care of it and stay away from various diseases, you will have a greater chance of gaining health and longevity. Therefore, many experts also call this period "life-keeping period". So how can people at this stage keep healthy in their daily lives to stay away from diseases and live a long and healthy life?
Maintain a healthy weight
People tend to gain weight in middle age, and once they are obese, they will only get fatter and fatter in the future. Obesity is an important cause of many diseases, such as three highs, cardiovascular and cerebrovascular diseases, etc. Therefore, for people aged 45-55, it is necessary to manage their own weight and control the BMI index within 25, especially to avoid abdominal obesity. Therefore, it is recommended to control the waist circumference. It is recommended that men control the waist circumference within 90 cm and women control the waist circumference within 85 cm. Weight control is mainly carried out through diet and exercise. Try to keep the diet light, avoid heavy oil, heavy salt and high fat diet, eat less high-calorie snacks, be full at 7-8 minutes per meal, and regularly quantify three meals. Do more aerobic exercise in sports, and it is recommended to do it 3~5 times a week.
Protect blood vessels
Middle-aged people in their forties and fifties are also in the period of cardiovascular disease outbreak, so we must protect blood vessels, avoid arteriosclerosis and avoid the deposition of fat and other substances in blood vessels.
If you want to avoid vascular blockage and sclerosis, you must quit smoking and drinking in your daily life. Alcohol and tobacco can easily damage vascular endothelium, thus inducing vascular sclerosis and blockage. In addition, we must eat less salt, less sugar and less oil, and eat more fruits and vegetables and coarse grains. Try to relax your emotions in daily life, avoid being in a high-pressure environment for a long time, and avoid emotions such as anxiety, depression and tension. Bad emotions can lead to abnormal contraction of blood vessels and increase blood pressure, which is very bad for blood vessel health.
Proper motion
The exercise of middle-aged people is generally low, which is one of the reasons why middle-aged people are prone to obesity and diseases. For the middle-aged people aged 45-55, exercise can not only prevent obesity and avoid arteriosclerosis, but also have many health-preserving effects, such as 150 minutes of moderate-intensity aerobic exercise every week, which can reduce the risk of heart failure by 3 1%, and keep the brain healthy and energetic and reduce the risk of Alzheimer's disease. Insisting on exercise can also relieve stress and make people happy and satisfied.
It is suggested that middle-aged people should exercise with moderate and low intensity, such as jogging, brisk walking, cycling, playing ball games, swimming and so on.
a regular health checkup
Through regular physical examination, you can keep abreast of your physical health, adjust according to your physical condition, find some minor physical problems, and intervene and treat them in time to prevent problems before they happen.
The common examination items of middle-aged and elderly people are as follows, such as routine blood examination, blood sugar examination, heart examination, blood pressure examination, blood lipid examination, ovarian function examination, etc. Of course, everyone's emphasis is not the same according to their own physical condition.