There are eight key points for middle-aged men to maintain their health

1. Eat more of these four foods

People in middle age should try to have a balanced diet. In addition to ensuring regular diet 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 the following four foods: 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 system. 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. Low-alcohol liquor should not exceed 2 taels, medium-alcohol liquor should not exceed 1 tael, strong liquor should be controlled within 25 ml, and beer should not exceed one bottle a day.

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 life of subtraction

Around the age of 40, many people have to face the "midlife crisis". Their careers may be at a bottleneck and stagnant. There are elderly and young people in the family, and life is a burden. In this regard, Xiao Zhenyu, a doctor of psychology from Peking University, pointed out that what people fight for in middle age is their mentality. If accumulating knowledge and experience in youth is addition, 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.

5. Adjust marriage

At 40, the sweetness and romance of love and newlyweds are gone, and the daily trivialities and dull emotions are more common, and the marriage begins to be in crisis. Xiao Zhenyu suggests that after the age of 40, a honeymoon period should also be created. Couples can arrange a trip every year to cultivate common hobbies, find the feeling of love, and rekindle the spark of love.

6. Pay attention to physical examination

Traditional Chinese medicine believes that after the age of 40, the five internal organs and twelve meridians of the human body begin to decline. The external manifestations are the gradual loosening of the skin, the gradual loss of facial luster, and the graying of hair. The internal changes are the weakening of the cardiovascular and cerebrovascular systems and the accumulation of chronic diseases. Therefore, regular physical examinations are very necessary. Ma Yi, the chief examiner of the Health Examination Center of Beijing Geriatric Hospital, suggested that in addition to basic items such as blood pressure and blood sugar, it is recommended that people aged 40 should also add blood vessels, prostate, bone joints, Helicobacter pylori infection, tumor markers, breast, cervix, and thyroid examinations. People with family genetic diseases should undergo targeted examinations.

7. Start exercising your brain

After turning 40, many people suddenly find themselves easily distracted and forgetful. "These are all epitomes of the 'brain crisis' of middle age," said Wang Yuping, chief physician of the Department of Neurology at Beijing Xuanwu Hospital. You can do some "aerobic exercise" for your brain every day, such as turning the clock and calendar upside down to make it harder to read; try changing your route home to get to know your surroundings; adjust your home layout every few months, etc. In addition, you should often "detoxify" your brain by relaxing your body through laughter, meditation, listening to music, and other ways to relieve stress.

8. Protect teeth

After the age of 40, saliva secretion decreases, the oral self-cleaning ability deteriorates, and the teeth begin to "strike", and problems such as periodontitis, toothache, and gingival swelling will follow. Therefore, middle-aged people should pay more attention to oral health. After the age of 40, in addition to brushing your teeth every morning and evening, you should also clean your teeth once a year.