have the dual pressure of old and small, which makes many people fall into a “middle-aged crisis” of physical and mental fatigue. On this basis, this newspaper integrates the latest foreign research and domestic expert suggestions to provide you with a magic weapon to ensure middle-aged health and vitality.
strong heart
people are middle-aged, their hearts are also getting old, and they are frequently visited by hypertension, coronary heart disease and myocardial infarction. The center for diet and heart research in Lyon, France, found that insisting on eating more fruits and vegetables, fish and a Mediterranean diet with olive oil or rapeseed oil can reduce the risk of heart disease recurrence by 50% ~ 70%. To love the heart, we should first find out its preferences. It hates owners with “three highs”, smoking, drinking, high mental pressure and staying up late. Professor Wu Dazhen, President of China Health Preservation Association, said that the heart prefers red fruits and vegetables, such as tomatoes and red apples; Like to eat nuts, such as walnuts, almonds, etc.
good eyesight
the electric pole in the distance looks bent. With one eye open and one eye closed, I find that there are differences in what I see… All these indicate abnormal eyesight. Age related macular degeneration, glaucoma and cataract can damage the retina《 An article in health magazine reminds you to remember three numbers: 1. Spend 5 ~ 10 minutes on your eyes in the morning and evening; 2. Consciously blink 300 times a day; 3. Look into the distance every 45 minutes. In terms of diet, eat more foods rich in vitamin C, vitamin E β Foods containing carotene and zinc, such as orange juice, carrots, broccoli, etc. In addition, it is also important to wear sunglasses and have a comprehensive eye examination every two years over the age of 40.
pleasant laughter
laughter is the simplest tool to relieve stress. The study of Loma Linda University found that a group of participants who had “pleasant laughter” increased the level of good cholesterol (high density lipoprotein) by 26%, and decreased the level of C reactive protein associated with heart disease and diabetes risk by 66%. Japanese studies have found that laughing for two hours a month is as good for blood pressure as eating less salt and losing 10 pounds.
stable blood glucose
many studies have found that abnormal blood glucose will increase the risk of heart disease, cognitive impairment and circulatory diseases. To control blood sugar, the key is to control weight. Dr Jocelyn, a diabetes center in Boston, USA, says that the risk of diabetes in a overweight person will be reduced by half if it loses 7% of its weight. Aerobic exercise should be done at least 3 times a week for 30 minutes to 1 hour, with medium and low intensity. Secondly, we should make great efforts in diet. Li Quanmin, chief physician of the Endocrinology Department of the Second Artillery General Hospital, said that we should eat less “refined foods” such as high fat, high calorie, high sugar and high salt foods and white rice, and eat more fruits and vegetables, potatoes and miscellaneous grains every day.
keen hearing
the inner ear has 18000 ciliated cells with a diameter of about 0.01 mm. They are our hearing guards, but they are fragile. They can’t withstand the long-term toss of noise and the concentrated attack of strong noise. Song Haitao, chief physician of Otolaryngology Department of Beijing hospital, suggested that whether singing or wearing headphones, be sure to “liberate” your ears for 10 minutes every 45 ~ 60 minutes; In noisy environments such as the subway, try not to wear headphones. If you wear headphones, you should choose headphones, and the volume should not exceed 60% of the maximum volume.
close friends
ease emotional stress, improve immunity, prevent heart disease, and reduce the risk of breast cancer. These are all bonus points for friends to health, and all have been confirmed by research. Taking care of family is a good thing, but it does not mean taking family and marriage as the whole of life. The American Journal prevention once pointed out that people need to make eight kinds of friends in their life, including like-minded friends, young friends, friends who are younger than themselves, friends of partners, friends who exercise together, etc.
hard bones
once the bones become brittle, it means that the “building” of the human body is facing a crisis. Professor Robert, an osteoporosis expert at Clayton University in the United States, said that 1000 units of vitamin D should be supplemented every day after the age of 40, because the amount of vitamin D naturally generated by the human body through the sun is decreasing. In addition, for people who drink more than 300 ml of milk every day, the bone mineral density of the lumbar spine is about 6% higher, so it is important to supplement protein rich foods such as milk and yogurt. Female smokers’ bone mineral density decreases by 2.3% ~ 3.3% every 10 years. Drinking will also weaken their bones. They should quit smoking and limit alcohol. At ordinary times, you can also do more strength exercises, such as sit ups, dumbbell lifting, pull up, etc.
flexible balance
dancing, skiing, badminton, etc. all need good balance, otherwise it is easy to fall. Bernita Belle, a physiotherapist at the center for health and aging in Washington, said that many men pay attention to muscle exercise, but don’t pay enough attention to balance and body flexibility. It is recommended to do more stretching and bending exercises at ordinary times. Gou Bo, associate professor of sports medicine teaching and Research Department of Xi’an Institute of physical education, reminded that if men and women stand with their hands on their waist, eyes closed and one leg for less than 8 seconds and 6 seconds respectively, it means that they have a poor sense of balance. It can be improved by practicing the methods of closing eyes, standing on one leg, walking backwards, Tai Chi and so on.
often vaccinated
in the United States, vaccination can reduce 50000 deaths every year, but many people still think that vaccination is the “patent” of children, and only 42% of people aged 50 ~ 64 will be vaccinated. Liang Xiaofeng, director of the immunization planning center of the China Center for Disease Control and prevention, said that the middle-aged and elderly, especially those with chronic diseases, should be vaccinated with seasonal influenza vaccine and pneumonia vaccine under the guidance of doctors.