How do you get healthy in middle age?Four habits and five kinds of training can't be less
Editor's note: with the improvement of living standards, health has become our most concerned topic. What is a healthy food? How to prevent physical illness in life? This has all become the focus of attention. People's Health network launched the "Jintai Health Park" column, every week for you to take stock of the most healthy lifestyle, taking you into the health park.
Middle-aged wellness begins with the habit of developing these habits
Health care should start from young and middle-aged, grasp the focus, prevention. For men, it is best to develop a habit of loving exercise from a young age, do not take the "tobacco and alcohol" trick, push off some unnecessary table entertainment, but can use a companion fitness, suburban hiking and other ways to create a network of people. Female friends should learn to relieve themselves, do not be completely trapped by life, work trivia, each week can set aside a period of time for themselves, with girlfriends shopping, talk and so on, so as not to put bad feelings in the heart.Be tolerant and understand others, be contented.
Healthy living habits are essential regardless of age or gender.
first of all, three meals a day should be on time, do not change often. at the same time, according to the Chinese medicine "adapt to IV" point of view, reasonable adjustment of living life. You can try to live an "old age" life. That is to walk the walk in the morning and evening, after dinner to see the TV series, through such a way to let oneself temporarily out of work and career, really relax the brain.
second, stick to a healthy diet. TCM believes that "sorghum original flavor, foot big boils." Diet reasonable best way is to eat at home, to do meat collocation, eat moderate. When people reach middle age, they should consciously eat more vegetables, fruits, high-protein foods, delay the occurrence of diseases in the elderly.
again, put the sport into life. in my opinion, the best sport is walking and climbing. Can be combined with work or life, such as sitting less than two stops at work, going home to climb a few floors and so on.
Finally, keep an optimistic mood. concentrate on your work at work and learn to rest and relax after work. Encounter problems to change the thinking, think more positive side, good at thinking, and good at talking, only in this way, in order to feel comfortable."detailed"
After the age of 40, there are no fewer five types of training
A large number of studies have shown that chronic disease prevention and control can extend life expectancy through physical activity, especially after the age of 40, the following 5 types of training are best adhered to.
to prevent heart disease, try aerobic exercise 3~4 times a week. according to the National Health and Nutrition Survey, less than 1% of 20~39岁 American women suffer from coronary heart disease, but in the 40~59岁 population, the proportion increased by nearly 5 times times to 5.6%. Aerobic exercise (including running, cycling, dancing, boating and swimming) can cause the heart to pump blood more efficiently, thus keeping the myocardium healthy and strong. If you really want your heart to benefit from aerobic exercise, you need to exercise at a speed of at least 30 minutes with a maximum heart rate of 80%, 3~4 times a week. For example, on the scale of the 1~10 point, 1 represents effortless, 10 representatives do their best, you should reach the level of 8.
to prevent osteoporosis, try high-impact exercise, 1~2 times a week. about half of women over the age of 50 are fractured by osteoporosis, according to the National Osteoporosis Foundation.While calcium supplementation can keep the skeletal system strong, new research suggests that high-impact weight-bearing exercise can also enhance bone strength. It used to be thought that the effects of high-impact activities did more harm than beneficial, but that was not the case. In the promotion of bone health, dance, jump and play tennis and other sports have strong bone effect.
to fight arthritis, try strength training 2~3 times a week. the risk of arthritis increases with age, especially in people who are overweight and have suffered joint injuries. Strength training is one of the best ways to prevent joint pain, and it has been shown to reduce arthritis related pain and prevent it from having seizures.Strength training is not to lift iron in the gym, you do in the home to do squat, hard pull and excessive lifting exercises, can enhance the strength of multiple joints and muscle groups.
To fight depression, try Yoga 1 times a week. research by Johns Hopkins University in the United States has found that people aged between 45~64岁 are at increased risk of developing depression.Although any form of exercise helps to avoid anxiety and depression, a growing body of research has shown that yoga is particularly helpful in relieving stress and regulating mood. Researchers at the University of Boston in the United States have found that practicing yoga increases the amount of GABA (gamma-aminobutyric acid) in the brain, an emotionally regulated neurotransmitter that is often lacking in people with depression and anxiety.
to protect against back pain, try doing 90 seconds of flat support 3 times a week. Most people experience back pain for the first time between 30~40岁, and back pain is becoming more common as they get older, according to the National Institute of Arthritis and Musculoskeletal and dermatology. Strengthening the strength of the core muscle group can keep you away from back pain. Flat support is a great training for strong core muscle groups, not only to exercise the ABS, but also to challenge the muscles around the chest and spine. When these muscles become strong, they can tighten the entire upper abdomen, eventually supporting the lower back, away from pain. You can do it for 30 seconds, kneel down for 10 seconds, and repeat it 2 times. When the fitness is enhanced, try to hold on for 90 seconds without interruption. "detailed"
Man to middle age, five do not carry
People to middle age to do the following points:
do not carry the disease. stomach pain to eat some stomach medicine, shoulder pain paste plaster, headache eat some go to pain tablets, these have become a lot of middle-aged people's life normal. I do not like, headache, stomach pain, body numbness and other symptoms may be the body issued an early warning signal, blindly indifferent, take some medicine perfunctory, prone to small illness dragged into a major disease. For example, frequent headaches, dizziness may be related to hypertension, cervical spondylosis; often stomach pain may be suffering from gastric ulcer, duodenal ulcer, need to do gastroscopy to eliminate malignant lesions; the upper and lower floors are struggling and panicking may be a problem with the heart. No matter what kind of disease, the most important is early detection, early diagnosis, early treatment, evils, early intervention, time tension, but also in the physical discomfort as soon as possible to seek medical attention, and adjust the way of life.
don't carry hunger. the customer copy did not finish, temporarily added an operation ... At this point, many people will choose to "starve", wait for the end of overtime to eat a meal. The study found that lower blood sugar during hunger can cause dizziness, inattention, memory loss, fatigue and other problems, and even affect brain function, leading to mental decline. Also, people who don't eat on time are 33% more cholesterol than normal dieters. Often do not eat on time, gall bladder does not shrink, over time will cause gallstones. Therefore, we must ensure that the law of three meals, especially lunch and dinner, do not unduly delay, you can prepare some fruit in the office, biscuits, plenty of water, etc., timely to the body to "fill the oil."
don't carry the trap. long stay up late, easy to disrupt the biological clock, resulting in coronary heart disease, hypertension, myocardial infarction increased risk. Lack of sleep can also lead to hair loss, grumpy temper, lack of concentration and other problems.In addition, many middle-aged people drive home after adding a homestay, the speed of driving in a confused state is equivalent to the reaction of drink-driving, easy to cause traffic accidents. Try to fall asleep at 11 o ' clock in the evening and get up around 7 o ' clock in the morning. Even if there is no guarantee of sleep time, it is necessary to make appropriate sleep and improve the quality of sleep.
don't carry tired. is the so-called likely, a lot of people's diseases are tired out, long-term excessive fatigue will appear anxiety, insomnia, memory loss, mental depression and other problems, serious may also lead to sudden death. When you feel physically weak, prove that you are already in a state of tiredness, you must have a good rest and restore your strength. For every 2 hours of continuous work, stop, listen to music, relax and take a nap for 15 minutes. In addition, fatigue should pay attention to more nutrients, but remember that diet can not be too greasy, fruits and vegetables, fish and so on is a good choice. In addition, you should adjust the pace of work and life, let yourself slow down, enjoy the present, but will improve work efficiency. You can usually do more aerobic exercise, such as running, cycling.
do not carry pressure. Chinese character is more forbearance, many middle-aged men have the pain and tired of their own carry, with a bitter mood also choked not to say, long-term mental high tension, not released, will carry a big problem. So, be sure to learn to decompress yourself. First, actively face difficult problems, correctly understand their physical quality, knowledge ability, social adaptability, and so on, try to avoid doing something that can not be achieved; second, can be about 35 friends outing, embrace nature, go outdoors to do sports or sing and sing; third, massage also helps release stress. "detailed"
Focus on lung cancer from the age of 40
Lung cancer is the highest incidence of malignant tumors in the country, about 781,000 cases a year, morbidity and mortality rates have been rising, unusually dangerous.
The high-risk target is over 40 years of age; at least one of the following risk factors is combined: smoking ≥20 packs/years, including those with less than 15 years of quitting smoking; passive smokers; a history of occupational exposure (asbestos, beryllium, uranium, radon, etc.); A history of malignant neoplasms or a family history of lung cancer;
Screening recommends LDCT (Low-dose spiral CT) screening for people at high risk of lung cancer. It is recommended to use 32 layers or more of multi-slice spiral ct for lung cancer screening whenever possible, with a range of lung tip to rib diaphragm tip level. After Baseline CT scans, LDCT lung cancer screening was performed 1 times a year. If the pulmonary nodule is detected, a LDCT review must be performed within at least 12 months. According to the national conditions and efficacy and the characteristics of the population in China, it is not recommended to use PET/CT as a screening method for lung cancer in the population.
Prevention recommends non-smoking or quitting smoking; protective measures for occupational exposure hazards; protection of the environment and improvement of air conditions; timely and standardized treatment for persons with respiratory diseases; and enhanced dissemination of knowledge on lung cancer science."detailed"
People to middle age seven degeneration
In middle age, physical function can also degrade, "American Association of Retired Persons magazine" website to make a summary.
1. There is an increase in immediate floats. after middle age, floating objects such as dots and curves (flying mosquitoes) may appear in front of them due to the onset of physical decline, such as the fundus and retina. Some people may also appear in front of the inexplicable flash phenomenon. Moreover, 45~55岁, the incidence of macular degeneration and glaucoma will double, so regular eye examinations should be carried out.
2. Reduced pain sensitivity. after the age of 50, many people begin to decline in pain sensitivity and are more tolerant of pain, even if the soles of their feet are bubbling and undetectable.
3. Taste is becoming increasingly dull. taste changes with age, and foods that used to be thought to be spicy are now acceptable.The study found that at the age of more than 50, the taste buds (taste cells) on the tongue began to decrease. The sensitivity to salty and sweet taste is reduced, so more salt and sugar will be placed when cooking. Therefore, cooking must control the amount of seasoning, in addition to pay attention to oral hygiene, brush your teeth or gargle after meals, use dental floss to clean the teeth, regularly see the dentist, to prevent periodontal disease.
4. No longer sensitive to strong smells. the nerve endings of the nose intercept odors and transmit the relevant information to the brain for processing. Over time, these "sensors" of the elderly are worn out, and even when exposed to intense chemical fumes, perfumes and other environments, the sense of smell is far less sensitive than when they are young.
5. Look at things and need to light up the lights. after middle age, the lens of the eye hardens, the control ability decreases, and the pupil width is limited. As a result, brighter lights are needed to see things.
6. Hearing loss. about 1/5 Middle-aged people couldn't hear whispers, according to the survey. Only when the other person raises his voice will the middle-aged auditory system be stimulated and send a sound signal to the brain. Some people have to wear hearing aids or undergo cochlear implant surgery to restore hearing.
7. Walking is more likely to stumble. after the age of 50, the ability to balance the body becomes worse due to hearing loss. Dr Frank Lin, associate professor of otolaryngology at Johns Hopkins University in the United States, said that once they could not hear their own footsteps, the body was more likely to lose its balance and walk more easily to wrestle.
Editor's note: with the improvement of living standards, health has become our most concerned topic. What is a healthy food? How to prevent physical illness in life? This has all become the focus of attention. People's Health network launched the "Jintai Health Park" column, every week for you to take stock of the most healthy lifestyle, taking you into the health park.
Middle-aged wellness begins with the habit of developing these habits
Health care should start from young and middle-aged, grasp the focus, prevention. For men, it is best to develop a habit of loving exercise from a young age, do not take the "tobacco and alcohol" trick, push off some unnecessary table entertainment, but can use a companion fitness, suburban hiking and other ways to create a network of people. Female friends should learn to relieve themselves, do not be completely trapped by life, work trivia, each week can set aside a period of time for themselves, with girlfriends shopping, talk and so on, so as not to put bad feelings in the heart.Be tolerant and understand others, be contented.
Healthy living habits are essential regardless of age or gender.
first of all, three meals a day should be on time, do not change often. at the same time, according to the Chinese medicine "adapt to IV" point of view, reasonable adjustment of living life. You can try to live an "old age" life. That is to walk the walk in the morning and evening, after dinner to see the TV series, through such a way to let oneself temporarily out of work and career, really relax the brain.
second, stick to a healthy diet. TCM believes that "sorghum original flavor, foot big boils." Diet reasonable best way is to eat at home, to do meat collocation, eat moderate. When people reach middle age, they should consciously eat more vegetables, fruits, high-protein foods, delay the occurrence of diseases in the elderly.
again, put the sport into life. in my opinion, the best sport is walking and climbing. Can be combined with work or life, such as sitting less than two stops at work, going home to climb a few floors and so on.
Finally, keep an optimistic mood. concentrate on your work at work and learn to rest and relax after work. Encounter problems to change the thinking, think more positive side, good at thinking, and good at talking, only in this way, in order to feel comfortable."detailed"
After the age of 40, there are no fewer five types of training
A large number of studies have shown that chronic disease prevention and control can extend life expectancy through physical activity, especially after the age of 40, the following 5 types of training are best adhered to.
to prevent heart disease, try aerobic exercise 3~4 times a week. according to the National Health and Nutrition Survey, less than 1% of 20~39岁 American women suffer from coronary heart disease, but in the 40~59岁 population, the proportion increased by nearly 5 times times to 5.6%. Aerobic exercise (including running, cycling, dancing, boating and swimming) can cause the heart to pump blood more efficiently, thus keeping the myocardium healthy and strong. If you really want your heart to benefit from aerobic exercise, you need to exercise at a speed of at least 30 minutes with a maximum heart rate of 80%, 3~4 times a week. For example, on the scale of the 1~10 point, 1 represents effortless, 10 representatives do their best, you should reach the level of 8.
to prevent osteoporosis, try high-impact exercise, 1~2 times a week. about half of women over the age of 50 are fractured by osteoporosis, according to the National Osteoporosis Foundation.While calcium supplementation can keep the skeletal system strong, new research suggests that high-impact weight-bearing exercise can also enhance bone strength. It used to be thought that the effects of high-impact activities did more harm than beneficial, but that was not the case. In the promotion of bone health, dance, jump and play tennis and other sports have strong bone effect.
to fight arthritis, try strength training 2~3 times a week. the risk of arthritis increases with age, especially in people who are overweight and have suffered joint injuries. Strength training is one of the best ways to prevent joint pain, and it has been shown to reduce arthritis related pain and prevent it from having seizures.Strength training is not to lift iron in the gym, you do in the home to do squat, hard pull and excessive lifting exercises, can enhance the strength of multiple joints and muscle groups.
To fight depression, try Yoga 1 times a week. research by Johns Hopkins University in the United States has found that people aged between 45~64岁 are at increased risk of developing depression.Although any form of exercise helps to avoid anxiety and depression, a growing body of research has shown that yoga is particularly helpful in relieving stress and regulating mood. Researchers at the University of Boston in the United States have found that practicing yoga increases the amount of GABA (gamma-aminobutyric acid) in the brain, an emotionally regulated neurotransmitter that is often lacking in people with depression and anxiety.
to protect against back pain, try doing 90 seconds of flat support 3 times a week. Most people experience back pain for the first time between 30~40岁, and back pain is becoming more common as they get older, according to the National Institute of Arthritis and Musculoskeletal and dermatology. Strengthening the strength of the core muscle group can keep you away from back pain. Flat support is a great training for strong core muscle groups, not only to exercise the ABS, but also to challenge the muscles around the chest and spine. When these muscles become strong, they can tighten the entire upper abdomen, eventually supporting the lower back, away from pain. You can do it for 30 seconds, kneel down for 10 seconds, and repeat it 2 times. When the fitness is enhanced, try to hold on for 90 seconds without interruption. "detailed"
Man to middle age, five do not carry
People to middle age to do the following points:
do not carry the disease. stomach pain to eat some stomach medicine, shoulder pain paste plaster, headache eat some go to pain tablets, these have become a lot of middle-aged people's life normal. I do not like, headache, stomach pain, body numbness and other symptoms may be the body issued an early warning signal, blindly indifferent, take some medicine perfunctory, prone to small illness dragged into a major disease. For example, frequent headaches, dizziness may be related to hypertension, cervical spondylosis; often stomach pain may be suffering from gastric ulcer, duodenal ulcer, need to do gastroscopy to eliminate malignant lesions; the upper and lower floors are struggling and panicking may be a problem with the heart. No matter what kind of disease, the most important is early detection, early diagnosis, early treatment, evils, early intervention, time tension, but also in the physical discomfort as soon as possible to seek medical attention, and adjust the way of life.
don't carry hunger. the customer copy did not finish, temporarily added an operation ... At this point, many people will choose to "starve", wait for the end of overtime to eat a meal. The study found that lower blood sugar during hunger can cause dizziness, inattention, memory loss, fatigue and other problems, and even affect brain function, leading to mental decline. Also, people who don't eat on time are 33% more cholesterol than normal dieters. Often do not eat on time, gall bladder does not shrink, over time will cause gallstones. Therefore, we must ensure that the law of three meals, especially lunch and dinner, do not unduly delay, you can prepare some fruit in the office, biscuits, plenty of water, etc., timely to the body to "fill the oil."
don't carry the trap. long stay up late, easy to disrupt the biological clock, resulting in coronary heart disease, hypertension, myocardial infarction increased risk. Lack of sleep can also lead to hair loss, grumpy temper, lack of concentration and other problems.In addition, many middle-aged people drive home after adding a homestay, the speed of driving in a confused state is equivalent to the reaction of drink-driving, easy to cause traffic accidents. Try to fall asleep at 11 o ' clock in the evening and get up around 7 o ' clock in the morning. Even if there is no guarantee of sleep time, it is necessary to make appropriate sleep and improve the quality of sleep.
don't carry tired. is the so-called likely, a lot of people's diseases are tired out, long-term excessive fatigue will appear anxiety, insomnia, memory loss, mental depression and other problems, serious may also lead to sudden death. When you feel physically weak, prove that you are already in a state of tiredness, you must have a good rest and restore your strength. For every 2 hours of continuous work, stop, listen to music, relax and take a nap for 15 minutes. In addition, fatigue should pay attention to more nutrients, but remember that diet can not be too greasy, fruits and vegetables, fish and so on is a good choice. In addition, you should adjust the pace of work and life, let yourself slow down, enjoy the present, but will improve work efficiency. You can usually do more aerobic exercise, such as running, cycling.
do not carry pressure. Chinese character is more forbearance, many middle-aged men have the pain and tired of their own carry, with a bitter mood also choked not to say, long-term mental high tension, not released, will carry a big problem. So, be sure to learn to decompress yourself. First, actively face difficult problems, correctly understand their physical quality, knowledge ability, social adaptability, and so on, try to avoid doing something that can not be achieved; second, can be about 35 friends outing, embrace nature, go outdoors to do sports or sing and sing; third, massage also helps release stress. "detailed"
Focus on lung cancer from the age of 40
Lung cancer is the highest incidence of malignant tumors in the country, about 781,000 cases a year, morbidity and mortality rates have been rising, unusually dangerous.
The high-risk target is over 40 years of age; at least one of the following risk factors is combined: smoking ≥20 packs/years, including those with less than 15 years of quitting smoking; passive smokers; a history of occupational exposure (asbestos, beryllium, uranium, radon, etc.); A history of malignant neoplasms or a family history of lung cancer;
Screening recommends LDCT (Low-dose spiral CT) screening for people at high risk of lung cancer. It is recommended to use 32 layers or more of multi-slice spiral ct for lung cancer screening whenever possible, with a range of lung tip to rib diaphragm tip level. After Baseline CT scans, LDCT lung cancer screening was performed 1 times a year. If the pulmonary nodule is detected, a LDCT review must be performed within at least 12 months. According to the national conditions and efficacy and the characteristics of the population in China, it is not recommended to use PET/CT as a screening method for lung cancer in the population.
Prevention recommends non-smoking or quitting smoking; protective measures for occupational exposure hazards; protection of the environment and improvement of air conditions; timely and standardized treatment for persons with respiratory diseases; and enhanced dissemination of knowledge on lung cancer science."detailed"
People to middle age seven degeneration
In middle age, physical function can also degrade, "American Association of Retired Persons magazine" website to make a summary.
1. There is an increase in immediate floats. after middle age, floating objects such as dots and curves (flying mosquitoes) may appear in front of them due to the onset of physical decline, such as the fundus and retina. Some people may also appear in front of the inexplicable flash phenomenon. Moreover, 45~55岁, the incidence of macular degeneration and glaucoma will double, so regular eye examinations should be carried out.
2. Reduced pain sensitivity. after the age of 50, many people begin to decline in pain sensitivity and are more tolerant of pain, even if the soles of their feet are bubbling and undetectable.
3. Taste is becoming increasingly dull. taste changes with age, and foods that used to be thought to be spicy are now acceptable.The study found that at the age of more than 50, the taste buds (taste cells) on the tongue began to decrease. The sensitivity to salty and sweet taste is reduced, so more salt and sugar will be placed when cooking. Therefore, cooking must control the amount of seasoning, in addition to pay attention to oral hygiene, brush your teeth or gargle after meals, use dental floss to clean the teeth, regularly see the dentist, to prevent periodontal disease.
4. No longer sensitive to strong smells. the nerve endings of the nose intercept odors and transmit the relevant information to the brain for processing. Over time, these "sensors" of the elderly are worn out, and even when exposed to intense chemical fumes, perfumes and other environments, the sense of smell is far less sensitive than when they are young.
5. Look at things and need to light up the lights. after middle age, the lens of the eye hardens, the control ability decreases, and the pupil width is limited. As a result, brighter lights are needed to see things.
6. Hearing loss. about 1/5 Middle-aged people couldn't hear whispers, according to the survey. Only when the other person raises his voice will the middle-aged auditory system be stimulated and send a sound signal to the brain. Some people have to wear hearing aids or undergo cochlear implant surgery to restore hearing.
7. Walking is more likely to stumble. after the age of 50, the ability to balance the body becomes worse due to hearing loss. Dr Frank Lin, associate professor of otolaryngology at Johns Hopkins University in the United States, said that once they could not hear their own footsteps, the body was more likely to lose its balance and walk more easily to wrestle.
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