How to get rid of health crisis in middle age? Reminder: Develop 3 habits that can effectively prevent disease
There was a saying that was popular on the Internet: When people are middle-aged, they have to soak wolfberry in a thermos!
When people reach the age group of 40 to 50 years old, their careers have basically been finalized, and their families are in a stable state. But at the same time, there are also overwhelming pressures, especially for those born in the 70s and 80s. There are elderly people who need to support and children who need to study . In today's fast-paced society, it is actually difficult for middle-aged and elderly people to take a break.
Not only that, each of us can't resist the survival laws formulated by nature. At this age, no matter what the economic strength is, in fact, the functions of various organs in the body are gradually declining and aging. This is not just the white hair on your head and the wrinkles on your face , but the aging inside your body, so various diseases will follow.
Judging from the current clinical data, after entering this age group, the incidence of three high diseases, respiratory diseases, cardiovascular and cerebrovascular diseases and malignant tumors are gradually increasing. If you want to reduce your future disease rate and maintain good health, you need to do the following three things:
1. Dietary conditioning
Science recommends that after entering middle age, people should adopt a Mediterranean diet, that is, whole grains, fresh vegetables and fruits, various seafood and poultry meat, olive oil and soy products .
Also, cut back on processed foods, snacks, and foods high in fat and sugar . Only in this way can we reduce the incidence of obesity, obesity-related diseases and metabolic disorders on the basis of ensuring a comprehensive nutritional supply .
In addition, everyone should also develop good eating habits, that is, three meals a day, chewing slowly, and eating 6-7 minutes of fullness per meal;
2. Life conditioning
Life conditioning can be mainly divided into two parts. The first is to quit all kinds of bad habits that may harm the body. The focus here is smoking and drinking.
Because cigarettes and alcohol are not only carcinogens , but also important factors that promote atherosclerosis and cardiovascular and cerebrovascular diseases . Therefore, it is very necessary to quit smoking and drinking no matter what age group you are in.
In addition, everyone also needs to quit betel nut, maintain adequate sleep, develop a good sleep pattern, and maintain an optimistic, positive and cheerful attitude;
3. Exercise can not be less
Relevant studies have shown that if you can maintain more than 150 minutes of aerobic exercise every week, you can improve cardiopulmonary function and improve basal metabolism . At the same time, exercise can also consume more fat and calories in the body, stimulate the brain to secrete phenolphthalein, and make people's mentality more positive and optimistic .
There are also related studies showing that exercise can improve the body's immune function, accelerate basal metabolism, and stabilize endocrine. Therefore, everyone should choose suitable sports according to their actual situation, physical fitness and age, and maintain at least 3 times of exercise per week, lasting more than 30 minutes each time.
Finally, it should be emphasized that after people reach middle-aged and old age, even if they live and eat very regularly, various chronic diseases may occur due to the influence of aging and genetics. And many chronic diseases do not have typical symptoms in the early stage, such as diabetes, high blood pressure and so on.
Therefore, everyone also needs to be more vigilant about chronic diseases. After reaching middle age, it is still necessary to regularly seek medical examinations for relevant physical examinations and targeted disease screening.