Middle-aged men should manage their bodies like this

From the moment a child is wrapped in swaddling clothes, he or she will begin to grow up in care. During the growth stage, his or her health will always be taken care of by his or her relatives. When he or she reaches the age of 60, he or she will be taken care of by his or her children, and his or her life will be arranged in an orderly manner. His or her health will also become an important part of his or her children's attention. In these two stages, a person's health is cared for by others, that is, his or her health is more arranged and managed by others. In the middle age when you have to take care of both your career and your family, who do you need to rely on to manage your health? There can only be one answer: rely on yourself! Therefore, middle-aged people between the ages of 30 and 40 should learn to manage their own health better and be the managers of their own health.

The edge of vitality at 30

For people in their 30s, being overweight is nothing but a dangerous signal that needs to be carefully monitored. Exercise is a magic weapon for losing weight.

Men in their 30s are often in a state of excitement. They can stay up all night and still be energetic when they wake up. However, affected by their lifestyle, their physiological functions begin to gradually decline. Metabolism decreases, hormone secretion also begins to decrease, and physical strength and energy are obviously not as good as before. Some men have premature electrocardiogram abnormalities, fatty liver, high blood sugar, and even high blood pressure, diabetes and other symptoms. The most obvious health problem is weight, and weight loss is a key point of health at this age. In addition, attention should be paid to prostate hyperplasia and mild fatty liver.

Eat right

Men in their 30s have an unreasonable diet, too much intake of lipids, and lack of proper exercise, which causes fat to accumulate in the body, resulting in overweight - moderate obesity. It is particularly important to point out that in this case, the liver will also retain excess fat, and liver function and immunity will gradually decline. Frequent drinking will accelerate the formation of fatty liver. If weight is not effectively controlled, it will lead to blood system diseases and metabolic disorders. Similarly, the prostate is very sensitive to alcohol and spicy food. Excessive drinking (more than 3 taels of liquor per meal) will cause rapid expansion and congestion of local capillaries in the prostate, increase fluid exudation between cell tissues, and provide a breeding ground for prostate diseases.

Exercise to keep in shape

For people in their 30s, being overweight is nothing more than a dangerous signal and needs to be vigilant. Exercise is a magic weapon for losing weight. Save the time you spend waiting for the elevator every day for health. Choose to go up and down the stairs appropriately, which can not only exercise leg strength but also increase lung capacity. In addition, you can regulate stress and emotions by growing flowers. Plants can wear away your irritability and make your mind calm. At the same time, there is sufficient oxygen at home and the air is fresh, which is good for the skin and lungs.

40-year-old career built on youth

People over 40 are like a machine that has been running for a long time. It is inevitable that they will have minor illnesses and pains. People at this stage are often successful in their careers, but their health is not as good as before. They often feel powerless and have chest tightness and shortness of breath. Men at this stage have greater fluctuations in hormone secretion, greater emotional changes, and the functions of various organs in the body tend to decline.

Solve the stress problem

Pressure from work and family has become the crux of a 40-year-old man's problems. If he is not recognized by his superiors at work, and he has many social activities at work, goes out early and comes back late, and does not take care of his family, which causes suspicion and misunderstanding from his family, the 40-year-old man will be very unbalanced psychologically, especially the misunderstanding from his family, which is the greatest pressure on him. In this environment, he will be full of depression for a long time and his mental state will be bad. If this situation is not vented in time, it will develop into a physiological disease, such as psychogenic alopecia. Psychogenic alopecia is hair loss caused by excessive mental stress. The local blood circulation of the human body is impaired, resulting in changes in the hair's ecological environment and malnutrition. At the same time, mental stress can also cause excessive sweating and increased secretion of sebaceous glands, resulting in severe dandruff, which reduces the quality of the hair's living environment and leads to hair loss.

Diet to Manage Stress

A proper diet is the physiological guarantee for reducing psychological stress for working people, especially for men over 40 years old. In the process of thinking and practicing how to supplement nutrition properly every day, we are also examining and paying attention to our own mental and physical state and adjusting our lifestyle.

People who are under psychological stress for a long time will have a large amount of cortisol, one of the hormones in the human body, accumulated in the body, which will make people anxious, have difficulty concentrating, suffer from insomnia, bad temper, weight loss or weight gain (eating snacks randomly, etc.), and lead to a variety of psychological and physical diseases. To reduce anxiety, you need to reduce the concentration of cortisol in the body. In addition to self-relaxation, dietary regulation can help drive away stress and anxiety.

Vitamin C can relieve anxiety and is found in high amounts in fresh fruits and vegetables, especially leafy vegetables and fruits with strong sourness. Eating potato foods is also a good way to supplement vitamin C, especially sweet potatoes, which have the highest nutritional value. The mineral magnesium can relieve neck muscle tension and is mainly contained in foods such as beans, buckwheat, nuts, and malt. Regular consumption of tryptophan-rich breakfasts such as millet porridge will greatly reduce bad moods under stress.

In addition, some basic nutrients, such as B vitamins, can affect the normal function of the nervous system. When they are deficient, fatigue increases and concentration decreases. Wheat bran, malt, animal liver and kidney, soybeans, brown rice, eggs, oats, peanuts, walnuts and other foods contain a lot of B vitamins. You can also carry some health products rich in short-chain proteins (peptides) such as chicken essence to reduce mental fatigue and relieve stress.

Increase aerobic exercise

Generally speaking, aerobic exercise can relax the whole body. If you want to relieve stress through exercise, you can participate in some gentle and low-intensity exercise to calm your mood, such as skipping, aerobics, swimming, walking, playing table tennis, etc. If you have the opportunity to participate in some group sports, such as basketball, volleyball, etc., you can also experience the joy of cooperation and enhance your fighting spirit. The exercise time can be controlled to about half an hour a day.

Perform moderate-intensity cardiovascular exercise twice a week, such as jogging, swimming, cycling, etc. The pulse rate of people over 40 years old should not exceed 130-140 beats per minute. 10-15 minutes of machine exercises and 5-10 minutes of stretching exercises, paying special attention to moving the joints and those muscles that are prone to atrophy. Add 45 minutes of physical training once a week, including push-ups, half squats, etc.

40 years old is a watershed in life. Due to the increase in nutritional diet, excess calories, accumulation of fat, and widening of waist circumference, this is an urgent warning that threatens health. Therefore, it is necessary to raise vigilance and take action in time.