The key points of health preservation for middle-aged men

I believe everyone knows the importance of health preservation. Health preservation can not only improve our quality of life but also prolong our life. Therefore, everyone must learn some health preservation methods that are suitable for themselves. Health preservation is of great significance to middle-aged men. So what are some good health preservation methods suitable for middle-aged men? Below we will introduce the key points of health preservation for middle-aged men.

1. Eat more of these four types of food. People in middle age should try to have a balanced diet. In addition to eating regularly and eating until 70% full, they should also eat more fresh fruits and vegetables and whole grains, eat less fried and grilled foods, and avoid eating too much meat and fish every meal. A Japanese study found that after the age of 40, you should eat more of these four types of food: soy products increase bone density, oats help lower cholesterol, almonds are good for controlling blood sugar, and eating deep-sea fish 4 times a week can improve high blood pressure.

2. Quit smoking as soon as possible. Tobacco and smoke contain more than 250 toxic substances or carcinogens, which are extremely harmful to the respiratory system, cardiovascular and cerebrovascular systems. It is never too late to quit smoking! Studies show that quitting smoking at the age of 40 can extend your life by 9 years. In addition, when people reach middle age, their careers begin to improve, and social events are inevitable. Drinking a little can make you happy, but you must not stay drunk, otherwise your liver will be seriously damaged. Jia Jidong, director of the Liver Disease Center of Beijing Friendship Hospital, suggested that you must control the amount of alcohol you drink. The maximum amount of low-alcohol liquor is 2 taels, the maximum amount of medium-alcohol liquor is 1 tael, the amount of strong liquor should be controlled within 25 ml, and the maximum amount of beer per day is one bottle.

3. Do strength training. When people reach middle age, their metabolism begins to slow down and the chance of obesity increases. If they do not pay attention to exercise, the risk of chronic diseases will double. Cook, a professor of sports science at Leeds City University in the UK, pointed out that after the age of 40, muscles will gradually decrease. It is recommended to do strength training such as dumbbells, barbells, and resistance bands every week to help "rebuild" muscle groups, 3 times a week, 8-10 sets each time. If you don't have time, walking or brisk walking for 30 minutes every day is also good for your health.

4. Change your mindset and live a subtractive life. Around the age of 40, many people have to face the "midlife crisis". Their careers may be at a bottleneck and stagnant; their families have elderly and young children, and life is a burden. In middle age, it is all about mentality. If accumulating knowledge and experience in youth is addition, then after the age of 40, you have to learn to do subtraction and clear negative emotions in time. Adjusting the relationship between work and life and paying more attention to yourself and your family can make you more open-minded.

In the above article, we introduced the importance of health care to us. We recommend that readers must choose one or more health care methods that suit them. The above article introduces in detail the key points of health care for middle-aged men. I hope it can bring some help to everyone.