A male around the age of 45 is facing the embarrassment of life, both the old and the young, his career is on the rise, he is suffering from the source of income from his family, and he is also faced with various entertainment and interpersonal relationships. Coupled with bad habits, the body gradually goes downhill. After the age of 45, as long as you can achieve 3 “cowards”, it is possible to have a longevity physique.

If a man is over 45 years old, what aspects of counseling might lead to longevity?

1. Quarrel

Research shows that men who quarrel frequently have a higher risk of death. Constant anger, sullenness, or bad emotions can over-excite the sympathetic nerves and stimulate the release of stress hormones, which can affect organs such as the brain, heart, and lungs. In particular, people at high risk of cardiovascular and cerebrovascular diseases may rupture due to one or two quarrels.

Therefore, you should settle your mind, don’t care too much about gains and losses, cultivate a broad mind, and learn to self-regulate; you must stay away from tense places when you want to quarrel, and take deep breaths or meditation to divert attention.

2, drink alcohol

Drinking is harmful and beneficial. The intermediate metabolite of alcohol, acetaldehyde, is a carcinogen. Drinking a lot of alcohol can increase the risk of liver cancer, stomach cancer, and pancreatic cancer. Therefore, you must avoid drinking alcohol for your own health.

3. Smoking

There are dozens of carcinogens in cigarettes, often Smoking not only induces chronic obstructive pulmonary disease, bronchitis and lung cancer, but also increases the risk of oral cancer, esophageal cancer, and cardiovascular and cerebrovascular diseases. Therefore, it is necessary to quit smoking and stay away from second-hand smoke.

How to achieve longevity?

1. Don’t eat too full or too fast

eat very full and fast It can increase the burden on the gastrointestinal tract, affect the repair of gastric mucosa, and induce inflammation or gastric ulcer.

Slow down the speed of eating, chewing and swallowing slowly, which can prolong the meal time, effectively stimulate the satiety nerve center, and make the brain receive the signal of fullness in time Therefore, one mouthful of rice should be chewed about 20 to 30 times.

2. Eat more vegetables< /p>

Fresh vegetables contain a variety of vitamins, dietary fiber, antioxidant nutrients and enzymes, which can promote gastrointestinal motility and help the body to excrete waste; eat meat and eggs properly, which contain High-quality protein, moderate fat and vitamins, etc., can promote muscle growth.

However, red meat is high in cholesterol and saturated fatty acids. Eating too much can lead to obesity, colorectal cancer and diabetes. Therefore, you should eat less red meat and processed meat. kind.

3, multi-sport

Sitting still for a long time makes the weight accumulated in the buttocks, hinders the blood circulation, easily induces hemorrhoids, and increases the risk of colorectal cancer, so sit less and move more.

Aerobic exercise for more than 150 minutes a week, such as brisk walking, cycling, jogging or swimming, etc., can speed up the blood circulation of the whole body and provide enough energy for various organs. The oxygen and energy can slow down the speed of aging; persistent exercise can also stimulate the secretion of dopamine and serotonin to maintain physical and mental well-being.

At the same time, 2~3 times a week with anaerobic exercise, such as squats or planks, can improve the quality and strength of skeletal muscles and avoid falls.

Tips

Men learn to reduce stress. Continued chronic stress will make the brain stress for a long time, secrete cortisol, kill brain cells, and also affect the immune system. Go to bed early and wake up early to lower your cortisol levels, and you can also empty your mind by taking a walk outside, meditating, practicing yoga, or taking deep breaths.

Family doctor online feature, unauthorized reprint