Post Date December, 03 2023
1: Sweat profusely, beware of dehydration
Middle-aged men need more water than women. For men, the amount of water needed in muscles is more than three times higher than in fat. In men's bodies, muscle accounts for about 40%, while in ordinary women's bodies, muscle accounts for just over 20%. Water can also lubricate joints, regulate body temperature, and dissolve and transport nutrients that enter the body. The average man needs about two liters of water per day, and men who exercise can consume multiple times as much water.
2: Quit smoking
Smoking is harmful to health and increases the risk of cardiovascular disease, lung cancer, and respiratory diseases. If a man cannot quit smoking for a while due to his "smoking age", he can eat more fish and carrots, sweet peppers, spinach, onions, garlic, and orange fruits, and drink tea regularly. This can reduce the harm of smoking to his body to a certain extent.
3: Quit oil
Men generally have a heavier taste, especially those who love drinking alcohol, and they like to eat greasy and fried food to drink. Not only is it easy to gain weight, but it also increases the risk of vascular disease. Should alleviate the taste, eat some light food, eat more vegetable oil, eat less animal oil, eat more garlic and fish, drink some red wine in moderation, reduce cholesterol content.
4: Timely supplement chromium during physical exercise
Chromium is a vital mineral that can reduce cholesterol in the body, increase endurance, and increase muscle growth and oxidize fat. High quality grapes and raisins have a reputation as a natural "chromium reservoir". The average man who eats a bunch of grapes every day can provide enough chromium, and middle-aged men who participate in fitness activities need to double that.
5: Poor libido and zinc deficiency after exercise
Zinc is known as the "sexual element" of men. Insufficient zinc in the body will affect the number and activity of sperm. For men who participate in fitness activities, they will lose more zinc, especially if they sweat more, so zinc supplementation is particularly important for men who exercise regularly. Eating more lean meat and steak is an effective way to get zinc. According to measurement, every 100 grams of lean beef can provide about 50% of the daily zinc requirement. Seafood, mushrooms, lean meat, eggs, and coarse grains are also rich in zinc. For men, health care is also a very important lesson. Pay attention to the common sense of daily health care, which is very helpful for your health and longevity. But what tips do men have to pay attention to? Let's quickly follow along and have a detailed understanding, such as quitting smoking, quitting oil, and timely supplementation of corresponding vitamins after exercise. These can greatly promote your daily health care.
6: Blood stasis often occurs on the body, and vitamin K is supplemented
During exercise, some people bump slightly, causing bruises or congestion on their bodies, which persist for a long time. This is a signal that the body lacks vitamin K. Vitamin K is a "hero of hemostasis". Lack of it can delay blood coagulation, and in severe cases, it can cause blood to fail to coagulate.
Broccoli is rich in vitamin K. Eating broccoli 2 to 4 times a week can effectively alleviate bruises or congestion on the body. Secondly, asparagus and lettuce also contain vitamin K. Frequently eating foods rich in vitamin K can not only strengthen the flexibility of blood vessel walls, but also prevent the occurrence of bruises and congestion.
7: Exercise cramps, pay attention to supplementing calcium and magnesium
The appearance of leg cramps after exercise does not indicate that your exercise load is overloaded, but that it is caused by insufficient nutrition. The main role of calcium and magnesium synergy in the human body is to participate in neuromuscular transmission. Physical exercise can easily lead to a lack of calcium and magnesium in the human body, which in turn impedes neuromuscular transmission, leading to leg and foot cramps.
The daily calcium requirement for middle-aged men is 1000 to 1800 mg, and the recommended daily dietary amount for magnesium is 350 mg. The source of calcium is sufficient, and milk is a good choice. The magnesium contained in green leaf foods is most easily absorbed, and rich and high-quality magnesium can also be found in nuts and seafood.
8: Physical examination
According to data statistics, 80% of seriously ill patients admit that they have been absent from the hospital for a long time, resulting in minor illnesses becoming major illnesses. They are forced to go to the hospital only when heart attacks, cerebral haemorrhage, and other diseases occur, resulting in delaying the best treatment opportunity. Therefore, if men want to be healthy, annual routine physical examination is the best way to maintain their health.
9: Don't stiffen when you're hungry
Do not casually delay the time of eating, otherwise it may cause gastrointestinal contractions, abdominal pain, severe hypoglycemia, soft and trembling hands and feet, dizziness, and even coma and shock. Frequent hunger without food can easily cause ulcers, gastritis, indigestion, and other diseases.
10. Do not endure hard in daily life
Whenever you feel dizzy and sleepy at night, don't try to support yourself. Don't use strong coffee or tea to stimulate your nerves, to avoid neurasthenia, hypertension, coronary heart disease, etc.
11. Don't hold back when you're thirsty
Water is the most needed substance for the human body, and middle-aged people must develop the habit of drinking regularly, preferably 6 to 8 cups of water per day. Thirst is a signal of water deficiency in the human body, indicating that the cells in the body are in a dehydrated state. If left unattended and boiled hard, it can affect health.
12. Do not support hard when your body is tired
Fatigue is a normal response of the body to the need to restore physical strength and energy, and it is also an automatic control signal and warning that people possess. If immediate measures are not taken according to the warning, the human body will become ill from overwork and become entangled in various diseases. Therefore, when middle-aged people feel like they have symptoms such as overall fatigue, muscle soreness, dizziness, mental retardation, lethargy, palpitations, heartbeat, and rapid breathing, they should not "endure" any longer. Attention should be paid to combining work and rest immediately, and it is not advisable to stay up late or do sudden work; The mind should be relaxed, the mind should be broad, the mood should be relaxed, do not worry about trifles, do not care too much about personal gains and losses, and should take health measures as soon as possible to eliminate physical and mental fatigue.
13. Do not hold hard when using the toilet
Hard stool can cause habitual constipation, hemorrhoids, anal fissure, and prolapse, in addition to inducing rectal and colon cancer. Holding urine can cause unbearable pain in the lower abdomen, even urinary tract infections and nephritis, which are very harmful to health. Therefore, it is necessary to develop the good habit of regularly defecating and immediately urinating if you feel like urinating.
14. Don't carry it hard when your body is sick
The physiological functions of important organs such as the brain, heart, liver, and kidney in middle-aged people are all unconsciously declining, and the cellular immunity, regeneration ability, and endocrine function of the body are also declining. Middle-aged people do not attach importance to uncomfortable symptoms such as headache, fever, cough, fatigue, low back pain, leg pain, and blood in the stool. If they let it go, they will eventually delay and become severe. Therefore, when the body becomes ill, it is necessary to go to the hospital for diagnosis and treatment as early as possible to restore physical health as soon as possible. It is important to avoid severe illness and infection caused by hard suffering.
15. Don't drink coffee or smoke when you're tired
Try not to drink coffee or smoke to refresh yourself when your body is particularly tired, otherwise it can cause irreparable damage to the cardiovascular system. Palpitations and palpitations are serious symptoms. Especially don't drink coffee and smoke when you're tired, otherwise not only will the harm to your body be doubled, but the unique aroma and ingredients of coffee will also increase your craving for cigarettes!
16. Don't take a hot bath just before bedtime
High body temperature can also inhibit the secretion of melatonin in the brain, affecting the quality of your sleep. Therefore, it is never wise to take a hot bath before going to bed. It is wise to bathe 90 minutes before bedtime, so that when you are about to go to bed, your body temperature just drops to the most suitable temperature for sleep. If you have to take a shower before going to bed, applying cold water to your forehead at the end can also help reduce your body temperature quickly.
