A health treasure for men, women should not look at it

Under the dual responsibilities of family and society, many men are under pressure and overdraw their physical strength. Even if a man is strong, he still needs careful maintenance. The public health network interviewed experts in men's medicine, nutrition, cardiovascular medicine, traditional Chinese medicine and other fields to jointly create a list of health treasures exclusively for men.

Nutrition experts: Eat more foods containing zinc

According to a survey, 65% of men aged 30 to 45 have nutritional imbalances. Among them, a considerable number of men do not know that they have unique nutritional needs. Wang Xingguo, director of the Nutrition Department of the Second Affiliated Hospital of Dalian Medical University, said: "For men, zinc is the most special and important nutrient."

According to the Chinese Nutrition Society's recommended nutrient intake, men should take 15 mg of zinc per day, while women should take 11.5 mg. "This is because zinc is essential for the synthesis of male hormones, and it also plays an important role in protecting the prostate," said Wang Xingguo. Zinc in the body is mainly excreted through feces, and some is also lost through urine, sweat, hair, and skin. Generally speaking, men lose 1.4 mg per day, while women lose 1 mg per day.

At present, the "apple therapy" is often used to treat chronic prostatitis abroad because the zinc in apples can improve the zinc deficiency of patients with chronic prostatitis. Wang Xingguo said that if a man's sense of taste decreases, the area around his nose becomes greasy, red, and prone to peeling, it is likely a sign of zinc deficiency. The most zinc-rich foods are shellfish, such as oysters, clams, mussels, etc. Among them, oysters are recognized as the food with the highest zinc content. In addition, lean meat, nuts, and coarse grains also contain a lot of zinc.

Sports experts: Practice "sit-ups"

For men, losing muscle is equivalent to losing the essence of life. A study found that men lose about one-third of their muscle mass after middle age. If a man is over 40 and cannot complete 10 push-ups or squat 19 times repeatedly in 30 seconds, it means that his muscles are not strong enough.

Professor Gu Bo from the Department of Health Sciences at Xi'an Institute of Physical Education told reporters that middle-aged men can train the muscles of the shoulders, upper arms, waist and abdomen, and lower limbs separately, with a special focus on "breaking through" the waist and abdomen. This is because the abdominal muscles belong to the core muscle group in the body, and the muscles here are fully trained, which can effectively enhance the stability of the body. In other words, people with strong abdominal muscles will not have a bad overall physical fitness. In the most popular family fitness method in the United States, sit-ups are listed as one of the most important movements for training waist and abdominal muscles, because sit-ups can stimulate abdominal blood circulation, thereby better protecting the internal organs in the human abdominal cavity. Gu Bo said that practicing sit-ups can also stretch the spine and exercise the back muscles, which can play a good role in improving posture.

When practicing, you must first do each posture correctly and gradually. Generally, do 2 to 3 sets each time, 8 to 12 in each set. When you start doing the movements, you should pay attention to the fact that you have completed one sit-up when your elbows touch or exceed your knees, and then return to lying on your back and your shoulder blades touch the pad. If you use the power of your elbows to support the pad to complete the sit-up, or if your elbows do not touch or exceed your knees, it will not be counted. In addition, when sitting up, the body will involuntarily deviate in a certain direction, which will make the abdominal muscles unevenly exercised. Therefore, try to control the direction of the sit-up, slow down and adjust your breathing.

Men's health expert: Drink more water to protect the prostate

The prostate gland is a unique organ for men, but it can cause some "little trouble" from time to time. Statistics show that about 50% of men will be affected by prostatitis at some point in their lives.

Guo Jun, director of the Department of Andrology at the Xiyuan Hospital of the China Academy of Chinese Medical Sciences, told reporters that drinking water is the simplest and most important way to protect the prostate. The amount of water you drink should be guaranteed to be 1500-2000 ml per day, but you should try to drink a lot of water in the morning and morning, and drink as little as possible before going to bed at night. This can avoid getting up frequently at night and increasing the burden on the prostate.

In addition, remember not to hold your urine, eat a light diet, have moderate sex, and change your underwear frequently. Eating more red vegetables rich in lycopene, such as tomatoes and grapefruit, and eating three cloves of garlic or three servings of onions, scallions, and leeks a week can also reduce the risk of prostate cancer to a certain extent. It is recommended that men over 50 years old have a prostate-specific antigen test once a year, and those with prostate cancer in their close relatives should pay more attention.

Cardiovascular experts: Eat a light diet

According to statistics, due to the protection of estrogen in women, men develop cardiovascular diseases about 10 years earlier than women, and their chances of suffering from coronary heart disease are three times that of women. In addition, men are also slightly more likely to suffer from stroke than women.

Professor Xu Chengbin from the Heart Center of Peking University People's Hospital said that men should try to reduce their risk of cardiovascular disease. First, they should eat light food, as eating too much salt will increase blood pressure; second, they should eat less animal fat, as the saturated fatty acids in fat will increase blood lipids and cause diabetes; third, they should eat less animal organs with high cholesterol content; fourth, they should not drink alcohol, as alcohol will increase triglycerides in the blood; and fifth, they should not smoke, as smokers have a significantly higher prevalence of high blood pressure and coronary heart disease than non-smokers.

In addition, men should start to pay attention to cholesterol after the age of 20. If it is abnormal, they should quit smoking immediately, try to ensure 30 minutes of activity every day, and eat more almonds, spinach, kelp, etc.

Psychologist: Learn to confide from women

Under the idea that "men don't shed tears easily", men have a heavy psychological burden. Studies have found that the suicide rate of men is 2.2 times that of women. A US study shows that about 70% of men suffer from "hidden depression". In the view of Wang Guorong, a senior supervisor of Suzhou Rongge Psychological Counseling Center, men have to take care of their parents, educate their children, and work hard for their careers. The pressure is not small, but there are too few channels to relieve the pressure. Men do not have the innate psychological adjustment ability like women. They can adjust themselves by grumbling a few words or crying, so they are more likely to have psychological problems.

"Humans are social animals. When individuals are under too much pressure, talking to each other can bring a sense of belonging, thereby reducing the pressure." Wang Guorong said that in reality, many middle-aged men bear the pressure themselves and do not tell their families, ignoring the important role of family affection in reducing pressure. In fact, the most important "pressure relief valve" is to learn to talk like women.

Wang Guorong said that if you find that your body is different from the past, such as insomnia, loss of appetite, lack of energy, etc., you should be alert. You should put aside the worries of work, chat with your family more, try to free yourself from "utilitarianism", let your life have more leisure elements, and regain happiness. No matter what time, you should maintain a healthy and optimistic heart.

Chinese medicine experts: Drink "small medicinal tea" regularly to prevent diseases

Men aged 30 to 55 have great pressure in work and life, are busy with social activities, often stay up late and drink alcohol. If you don't pay attention to conditioning, it is easy to have high blood sugar, high blood lipids, high blood pressure and other cardiovascular and cerebrovascular diseases. In fact, some Chinese herbal medicines can help men regulate their bodies very well. Professor Wang Chuanhang of the Department of Chinese Medicine and Men's Medicine of the China-Japan Friendship Hospital said that for middle-aged men, the first recommendation is Pueraria lobata, which has the effect of detoxification. According to the "Compendium of Materia Medica", Pueraria lobata is cool in nature, flat in qi, sweet in taste, and has the effects of clearing heat, reducing fire and detoxification. Modern medical research also shows that puerarin, an isoflavone compound in Pueraria lobata, has a certain auxiliary effect on relieving high blood pressure, high blood lipids, high blood sugar, etc. We can use it to make soup or mash it with rice soup. In addition, white peony root and bupleurum root both have the effect of soothing the liver. People who drink alcohol frequently can choose to soak these two Chinese medicines in water and drink them. They can also add bitter orange and licorice to boil water and drink it to harmonize qi and blood.

In addition, cornus fruit, ginseng, astragalus, and yam can replenish the kidney's essence and qi; velvet antler, eucommia bark, Chuanxiong, and mistletoe can warm the kidney yang and strengthen the bones and muscles. These types of medicines can also be decocted in water or soaked in water for drinking.