Middle-aged women are prone to some health problems because their physical function is still declining, so they need to do a good job in health care in their daily lives. What are the health problems of middle-aged women? What should middle-aged women pay attention to in their health? There are many health problems of key women. Let's learn more about the specific situation.

1. Health problems of middle-aged women

1. Ligaments-Natural fragility

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 inherently much weaker than men's; Secondly, women's sports reaction is generally slower than men's, and when there is danger, they can't be relieved in time, so they are more likely to get hurt.

The most common habitual sprain in women's sports is ankle sprain. Repeated sprains will make the local blood circulation of ankle joint not smooth, the tissue elasticity will decrease, and even cause serious consequences such as avulsion fracture of fibula and complete rupture of lateral ligament. Therefore, women should pay attention to warm-up activities and step by step in sports. Choose a variety of sports activities mainly based on leg activities. Table tennis, badminton, swimming, skating, aerobics and other sports can enhance the jumping ability of legs, enhance the flexibility of muscles and ligaments, and at the same time make legs slender.

2. Breast cancer-high incidence rate

A recent survey showed that mammary gland hyperplasia, cervicitis, hysteromyoma, female genital inflammation, ovarian cyst, etc. are common gynecological diseases of middle-aged women. This is a random survey of 51 cases of gynecological diseases of middle-aged women, aged between 35 and 5, covering more than 7 different occupations. Among the respondents, 8% of the patients with mammary gland hyperplasia, and more than 6% of the respondents suffer from two or more diseases, and among these patients, white-collar workers are more than blue-collar workers. < P > Endocrine disorder and mental factors are the main causes of mammary gland hyperplasia. If women with breast hyperplasia have the following situations at the same time, they should be vigilant, and breast hyperplasia takes a long time; Hyperplastic nodules feel a lot and are obvious; Between the ages of 4 and 6 (this period is the high incidence of cancer); Have a family history.

According to relevant data, breast cancer has risen to the top of female tumors and become the number one killer threatening women's health. Generally speaking, women over the age of 35 should have a basic mammogram once a year.

3. Psychological-crisis is everywhere

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 in the United States, 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. In the face of fierce competition, we should keep ourselves flexible. 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.

2. Health goals of middle-aged women

1. Tonifying goals: nourishing blood

According to the survey, more than 3% of women have different degrees of anemia, so "women should take nourishing blood as the foundation", and women with irregular menstruation and menorrhagia need early treatment. Women can choose ginseng, Angelica sinensis, Chuanxiong, Astragalus and other single Chinese medicines for tonic, and also can choose Wuji Baifeng, Siwu Decoction, Ejiao for plasma and other Chinese medicines for tonic. Pay attention to nutrition every day, and eat more foods such as pig heart, hen, sea cucumber, fish and shrimp, red dates, kiwi fruit, grapes, longan, walnuts, sesame seeds, carrots, sweet potatoes, spinach, onions and bean products.

There is a kind of women who put others first in everything and suffer losses, and the contradictions and pains in their hearts cannot be vented for a long time, resulting in liver-qi discomfort, qi stagnation and blood stasis, and excessive menstruation. This kind of blood deficiency syndrome needs Xiaoyao San to soothe the liver and smooth qi, promote blood circulation and remove blood stasis, learn psychological counseling and vent appropriately. The tonic can be American ginseng buccal tablets.

second, sleep goal: beauty

a cup of hot milk before going to bed may also make you fall asleep faster, because milk contains substances that make people sleepy.

Excessive fatigue can also cause insomnia, so you can eat some fruits to fight fatigue before going to bed. Usually eating walnuts, sesame seeds, sunflower seeds, jujube, longan and honey is good for improving intelligence and calming the nerves. For women, adequate sleep is better than beauty.

third, the goal of internal supplement: beautiful

female, 36 years old is a hurdle. After this hurdle, the level of estrogen in the body drops. Estrogen is the lifeline of women's elegance. Women drink 5 ml of soybean milk or eat more than 1 grams of bean products every day, which has a good regulating effect on the endocrine system. Because soybean contains isoflavones, it is a substance similar to estrogen, which can make up for the deficiency of female estrogen.

Eating skin, trotters, bone soup, fish head, sea cucumber and other foods can moisturize the skin. These foods are rich in collagen, which can prevent skin from drying and wrinkling and enhance elasticity and toughness.

Vitamins A, B, C and E can eliminate chloasma on the face, and the intake of vegetables, fruits and dried grains should not be ignored on weekdays.

Many women often panic and lose their hair in the morning. Those who are prone to hair loss should eat more walnuts and sesame seeds. One is to nourish liver and kidney, invigorate qi and nourish blood, and the other is to improve the nutritional supply of skin and hair and protect the health of the body and hair.

3. What is suitable for middle-aged women to eat

1. Oats lower cholesterol

Reason: Oats contain β-glucan, which can help lower the "bad" cholesterol of low-density lipoprotein (LDL) in the blood. Oat anthracamide is a unique antioxidant in oats, which can prevent atherosclerosis. Atherosclerosis is a kind of arteriosclerosis, and yellow substances containing cholesterol and lipoid appear in the intima of large and middle arteries, which are mostly caused by fat metabolism disorder and neurovascular dysfunction. Often lead to thrombosis, blood supply disorders and so on. Atherosclerosis is more common in men over 4 years old and postmenopausal women, and is often accompanied by hypertension, hypercholesterolemia or diabetes. Mental workers are more common, which is very harmful to people's health and is one of the main causes of death for the elderly. Therefore, compared with other cereals, oats are dominant.

Evidence: Scientists have found that eating only 3 grams of oats every day can reduce the total cholesterol by 5%~1%. For every 1% reduction in total cholesterol, the risk of heart disease decreases by 2%. Eating oats is especially necessary for people aged 5 or above, because the risk of heart disease increases dramatically at this age.

how to eat: cook porridge with oats or add a spoonful of oats to plain yogurt.

second, cherry helps prevent gout and arthritis

reason: cherry is rich in antioxidant anthocyanin, which helps to prevent common diseases of middle-aged people, including gout and arthritis. Anthocyanin is a powerful antioxidant, more than 1 times stronger than carotene, and can preserve its activity in human blood for 75 hours. It can enhance the elasticity of blood vessels, protect the inner wall of arterial blood vessels and lower blood pressure; Improve skin smoothness, beautify skin and inhibit inflammation and allergy; Improve the flexibility of joints and prevent arthritis; It can promote the regeneration of rhodopsin in retinal cells and improve vision; It has the function of anti-radiation.

Evidence: Gout mainly bothers men, which is related to the increase of uric acid value and forms crystals in the facet joints. In the experiment, the researchers added 2 grams of cherries to the breakfast of healthy subjects, and as a result, the rate of uric acid excretion increased by 6%.

how to eat: eat a dozen cherries 3-4 times a week. Or drink a glass of cherry juice without sugar. In order to ensure the absorption of beneficial vitamins, you can eat fresh cherries with yogurt.

Third, almond can prevent vascular diseases and diabetes

Reason: Proper consumption can not only effectively control the cholesterol content in human body, but also improve the blood sugar level. Sweet almonds are rich in protein, trace elements, cellulose and vitamins. A large amount of cellulose can reduce hunger, keep weight, benefit intestinal tissues and reduce the risk of intestinal cancer.

evidence: in a study, 2 subjects ate 6 grams of almonds every day for 4 weeks, and their blood sugar level decreased by 9%, indicating that almonds can prevent diabetes and cardiovascular diseases. In another study, one third of the normal fat source of 22 subjects was replaced by almonds. After 6 weeks, it was found that the "bad" cholesterol low-density lipoprotein (LDL) content in their bodies decreased by 6%, while the "good" cholesterol high-density lipoprotein (HDL) increased by 6%.

How to eat: Because excessive salt will lead to high blood pressure, you should choose the original almond.

IV. Oil-rich fish promote cardiovascular health

Reason: Oil-rich fish contain omega-3, a group of polyunsaturated fatty acids, which helps to lower heart rate and blood pressure and reduce the risk of arrhythmia. It can reduce the content of "bad" cholesterol low-density lipoprotein (LDL) and triglyceride in blood, and at the same time increase the content of "good" cholesterol high-density lipoprotein (HDL). It can make blood vessels healthier, smoother and more elastic, reduce platelets crowded with cholesterol and prevent the formation of clots blocking blood vessels, thus greatly reducing the risk of heart attack or stroke.

evidence: omega-3 fatty acids are common in deep-sea fish and some plants, and the best sources are salmon, mackerel, tuna, sardines and herring. It was found that women who regularly ate oily fish had the lowest incidence of stroke.

how to eat: eat at least four times a week, and the effect is the best. Because omega-3 fatty acids are very sensitive to high temperature, low-heat cooking is appropriate, or slightly steaming. In order to protect beneficial fat, you can choose to eat sashimi.

v. lowering cholesterol and increasing bone density in soybean

reason: abnormal ketone in soybean can lower "bad" cholesterol low-density lipoprotein (LDL) but not "good" cholesterol high-density lipoprotein (DDL) when lowering cholesterol. Isoflavones can combine with estrogen receptors on bone cells, reduce bone loss, increase the absorption of calcium and increase bone density. Due to hormonal changes, or insufficient calcium and vitamin D, osteoporosis is common in postmenopausal women and elderly men, which is characterized by the decrease of bone tissue, resulting in brittle bones and easy fractures. In addition, isoflavones in soybeans can also improve male fertility.

evidence: in one study, 42 postmenopausal women over 5 years old were selected as subjects, and they were asked to eat 3 servings of soybeans every day, 3 grams each. After 12 weeks, their "good" cholesterol high density lipoprotein (HDL) increased by 3.7%, while their total cholesterol decreased by 5.5%. At the same time, the content of bone calcium and protein, which is beneficial to bone density, also increased.

how to eat: eat fresh or canned soybeans. Take it two or three times a week. Because soybeans can affect hormone levels, it is not recommended for premenopausal women to eat too much soybeans without the advice of endocrinologists. For men, isoflavones have a slight effect on testosterone.

VI. Tomatoes prevent cancer and atherosclerosis

Reason: Tomatoes are a good source of lycopene. Lycopene is one of the most common and powerful antioxidants in human body. Its rate constant of quenching singlet oxygen is 1 times that of vitamin E, which not only has anti-cancer and anti-cancer effects, but also has important significance in preventing various adult diseases such as cardiovascular diseases and arteriosclerosis, enhancing human immune system and delaying aging.

Evidence: Studies have shown that drinking 15 ml of tomato juice after 2 minutes of exercise can prevent prostate cancer, lung cancer, gastric cancer and heart disease.

How to eat: Because lycopene is more easily absorbed by the body after heating, it is not advisable to eat tomatoes raw, and it is best to cook them. It can also be made into tomato juice, tomato soup, tomato paste and ketchup, keeping the original flavor without adding sugar.

VII. Full-fat milk supplements calcium to relieve muscle atrophy

Reason: The fat content of full-fat milk is 3%, and fat-soluble vitamins A, D, E and K are all hidden in the fat of milk. If the fat in milk is removed, these vitamins will be lost. Because whole milk contains all the ingredients of milk, it has the best taste and is very suitable for the elderly. It can relieve muscle atrophy caused by aging, especially after the age of 5.

Evidence: Studies have found that drinking whole milk after exercise helps to ensure the improvement of muscle quality. Every 1 ml of whole milk contains 118 mg of calcium, which is very important for ensuring bone health and blood coagulation.

How to eat: You can add whole milk to porridge, cereal, tea, coffee or smoothies according to your own habits. The recommended daily intake of calcium for men and women is 1 mg and 12 mg respectively. In addition to whole milk, eating green vegetables, nuts and seeds is also an effective way to achieve this ration. Way. Before taking calcium supplements, it is best to consult a doctor, because too much calcium supplements will increase the risk of prostate cancer in men.

VIII. Chicken can control weight and promote muscle development

Reason: Chicken is recognized as a high-quality source of protein, and 2 grams of skinless chicken breast contains as much as 6 grams of protein. Whether it is to effectively control weight or promote muscle development, chicken can play a very good role.

Evidence: A study in 21 showed that "moderately increasing protein" can maintain the effect of losing weight compared with a higher sugar diet. When people catch a cold, white blood cells will produce a series of reactions because bacteria invade the body, which will cause inflammation. Studies have confirmed that drinking chicken soup can alleviate a series of inflammation such as congestion and pain in the throat when catching a cold, and to some extent, it plays a role in helping to diminish inflammation. In the chicken breast, there is only 1 gram of saturated fat, so it is an ideal substitute for red meat with high fat content.

how to eat: remove the skin to reduce the fat content. Chicken breast with skin contains 17% fat, but only 2% is left after peeling. Even after the chicken leg is peeled, the fat content is 6%.