Health care methods for men around 40 years old
July rhapsody is a flower, but the reality is that many men have to overdraw their health for the so-called career. When I was young, I desperately used my life to make money, but when I was older, I had to spend a lot of money to stay healthy. In fact, many times, it doesn't mean that you can keep your health by paying money. In fact, for men, daily health care is the best way to keep healthy, so how do men after 40 keep healthy?
1, keep exercising
A 40-year-old man's physical strength and energy will be much worse than before. At this time, it is also a good choice to insist on exercise, especially to do more aerobic exercise, and take more walks, long-distance running, swimming and sit-ups at ordinary times. Of course, exercise should also be based on your own actual situation, remember to exercise too much, especially in early autumn when the weather is getting cold, and exercise should pay more attention to keeping warm.
2. Keep your mouth shut
Americans like to call cardiovascular disease? Andropathy? This is because most of the male friends we see in life are potbellied, and their bellies are bigger than those of women who are pregnant for several months. Many middle-aged men also have cardiovascular diseases. Experts point out that the reason why men are more prone to cardiovascular diseases is that they usually don't pay attention to controlling their mouths, like to eat fat, too much fried food, and too greasy and irritating diet may induce cardiovascular and cerebrovascular diseases. Experts suggest that after the age of 40, try not to eat fat and animal offal. Usually, we should also pay attention to a light diet, drink as little as possible, and eat too greasy and stimulating food.
3. Develop good living habits
Pay attention to the quality of life, pay attention to the quality of sleep. After forty years old, the function of the body begins to decline. At this time, we should develop good living habits and try not to stay up late, especially in sexual life, and pay attention to preventing kidney deficiency.
4, appropriate weight loss
Many people will have signs of getting fat in middle age. If it is not particularly obvious, then don't be too careless, but if it is already obvious, you should pay attention to losing weight. Middle-aged men should lose weight step by step. They should stick to exercise every day, try to eat lightly, and drink some tea to help digestion.
5. Quit smoking
Smoking is harmful to health, especially to the health of lungs, sexual function and oral hygiene. In addition, smoking will increase the risk of venous diseases in men, so men must smoke or reduce the amount of smoking even if they can't quit smoking.
6. Serve the elderly
At this age, a man may have been able to lift rice easily, but now he has to lift it several times. Maybe he won't feel tired after working for several days in a row, but now he can't. At this time, we must learn to serve the old. If you can't do it physically, you should do it several times. If you are tired, you should take a break in time. Don't try to be brave, and don't compare yourself with guys in their twenties.
7. Appropriate entertainment
Men of this age are at an awkward age. Maybe you don't have extra time and money to participate in recreational activities and relax yourself, but from a health point of view, entertainment doesn't have to cost a lot of money, such as chatting with children, traveling to nearby cities occasionally, or doing something you like. Not paying for it is not a good way to relax. As long as you feel comfortable and harmless, you can try it.
8. Eat more than 4 kinds of food.
When people reach middle age, they should try their best to achieve a balanced diet. In addition to ensuring a regular diet and eating seven points full, they should also eat more fresh fruits and vegetables and coarse grains appropriately, and eat less fried and barbecue foods. It is forbidden to eat seaweed and eat big fish and meat. A Japanese study found that after the age of 40, you should eat four more foods: bean products improve bone density, oats help lower cholesterol, almonds help control blood sugar, and eat deep-sea fish four times a week to improve high blood pressure.
9. Do strength exercises
When people reach middle age, metabolism begins to slow down, and the probability of obesity increases. If you don't pay attention to exercise, the risk of chronic diseases will double. Cook, a professor of sports at Leeds City University in the United Kingdom, pointed out that after 40 years old, muscles will gradually decrease. It is suggested that dumbbells, barbells and resistance bands should be carried out every week to help? Reconstruction? The strength training of muscle groups should be carried out in 8- 10 group three times a week. If you don't have time, walking and brisk walking for 30 minutes every day is also good for your health.
10, change mentality, subtract life
Around the age of 40, many people have to face it? Midlife crisis? , career may be in a bottleneck period, stagnant; There are old and young people in the family, and the burden of life is heavy. In this regard, Xiao Zhenyu, a doctor of psychology in Peking University, pointed out that what people fight for in middle age is mentality. If we say that when we were young, we accumulated knowledge and experience by adding, we should learn to do subtraction after 40, 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.
1 1, adjust marriage
At the age of 40, without the sweetness and romance of being in love and newly married, with more trivial things and feelings that tend to be dull day after day, marriage began to appear crisis. In fact, after the age of 40, it is also necessary to build a honeymoon period. Couples can arrange a trip once a year, cultivate the same hobbies, find out the feelings of love, and rekindle the spark of love.
12, pay attention to physical examination
Traditional Chinese medicine believes that the internal organs and the twelve meridians of the 40-year-old descendants begin to decline, the external manifestations are that the skin is gradually relaxed, the facial luster slowly disappears, and the hair turns white, while the internal changes are that the cardiovascular and cerebrovascular diseases become fragile and chronic diseases begin to accumulate, so it is necessary to have regular physical examinations. In addition to the basic items such as blood pressure and blood sugar, the 40-year-old population should also increase the examination of blood vessels, prostate, bones and joints, Helicobacter pylori infection, tumor markers, breast, cervix and thyroid. People with familial genetic diseases should have targeted examinations.
13, start to strengthen the brain
After 40, many people suddenly find themselves easily distracted and forgetful. These are all middle-aged? Brain crisis? The epitome of. Can 40-year-olds do things to their brains every day? Aerobic exercise? For example, the clock and desk calendar are inverted to increase the difficulty of viewing; Try to change the route home and get to know the surrounding environment again; Adjust the layout of the home every few months. Besides, give it to the brain often? Detoxification? Decompress the brain by laughing, meditating and listening to music.
14, tooth protection
After the age of 40, saliva secretion decreases, oral self-cleaning ability becomes worse, and teeth begin? Strike? Periodontitis, toothache, swollen gums and other problems will follow. Therefore, middle-aged people should pay more attention to oral health care. After the age of 40, in addition to brushing your teeth every morning and evening, you should also wash your teeth once a year.
How do men around 40 resist aging?
1, sleep for 7 hours every night
A 22-year new study involving 2 1268 adults found that men who slept less than 7 hours a night increased their risk of premature death by 26%, but those who slept more than 8 hours also increased their risk of premature death by 24%.
2. Doing farm work is good for longevity
Experts from the Center for Aging Research at the University of Chicago found that farmers are twice as likely to live a hundred years as urban residents. It is helpful for men to grow flowers, plant grass and do farm work properly, which will help them live longer.
3, commonly used razors, 5 and a half years younger
A survey by Northumbria University found that men who shave look 5 or 5 years younger than men with beards. Dermatologist Kenneth? Dr. Bill said that shaving can stimulate the production of collagen in the face and make the skin smoother.
4, strong quadriceps femoris, less arthritis pain.
Researchers at Mayo Clinic in the United States tested the strength of quadriceps femoris in 265 patients with knee arthritis, and found that the person with the strongest quadriceps femoris had the least arthritis pain.
About 40 male health recipes
FIBER: A diet rich in fiber can accelerate the elimination of enterotoxins and carcinogens, and reduce the incidence of colon cancer (colon cancer is the third most common cancer in men); Dietary fiber can control the sugar index of diabetic patients and reduce blood fat and blood pressure; Can increase intestinal peristalsis, stimulate the growth of beneficial bacteria, treat constipation, and improve gastrointestinal function; It can also dredge bile excretion and stabilize the proportion of bile components.
Dietary fiber can be divided into insoluble dietary fiber and soluble dietary fiber. Insoluble dietary fiber mainly exists in vegetables, and its main function is to make people feel full and delay the gastric emptying time; Soluble dietary fiber mainly exists in oats, konjac, buckwheat, fruits and other foods, which has strong water absorption, can delay and reduce the absorption rate and amount of sugar and fat, and can also reduce postprandial blood sugar.
Required intake: the ideal daily intake is18 ~ 35g, which is equivalent to about 500g of vegetables.
Tonifying ways: Foods containing more cellulose include whole wheat bread, black rice, strawberries, pears and various edible vegetables such as broccoli and carrots.
MAGNESIUM0: Normal intake of magnesium can reduce the incidence of heart disease and blood pressure. Magnesium can also enhance fertility, because it can improve the vitality of sperm in semen.
Required intake: You can get 2/3 of the daily magnesium requirement in a breakfast including two bowls of cereal, skim milk and a banana.
Tonic way: baked sweet potatoes, beans, nuts, oatmeal cakes, peanut butter, green leafy vegetables and seafood are all rich in magnesium.
Recommended dishes:
Western-style black pepper beef tenderloin: Beef tenderloin can provide a lot of heat energy and is rich in protein, essential amino acids and peptides. It is warm and sweet, and has the effects of strengthening the spleen and stomach, invigorating qi and blood, and strengthening bones and muscles, and is suitable for patients with coronary heart disease.
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