2023-11-26 16:06:51
Text/Amber, Jojo
It’s actually not too late to start living a healthy life at the age of 50! Guo Dawei, the general director of Fuyuan Traditional Chinese Medicine Clinic, reminded the public in the “Health 1+1” program that people over 50 should take good care of their health. It is best to quit smoking and drinking, control their weight, eat a regular and balanced diet and exercise moderately, and learn to relax and take care of themselves. You can see clearly below.
When we reach the age of knowing our fate, work and family usually enter a stable stage. How can we maintain health so that we can grow old together as a couple, and not need to use a wheelchair in our later years, but can still travel together?
First, the simplest, let’s start with “eating”!
People who are 50 years old should take good care of their health. David Guo recommends eating more of these 6 types of food:
1. Berries
Blueberries, cranberries, roselle, etc. are rich in fiber, vitamin C and flavonoids. Flavonoids can produce a large amount of antioxidants in the body, which can inhibit inflammation in the body, reduce brain decline, enhance long-term and short-term memory, and prevent dementia.
The rich color of berries means they are rich in antioxidants and antibacterial nutrients. (123RF)
In 2022, a study published in Scientific Reports, a journal of Nature, showed that berry supplements and foods are beneficial to brain cognitive function, memory performance, processing speed and other aspects.
2. Dark green vegetables
Dark green vegetables such as broccoli, kale, spinach, and sweet potato leaves have relatively high fiber content, which can relax the intestines and reduce the risk of heart disease.
3. Fish
Eat more pelagic or deep-sea fish, such as salmon, cod, and trout, which are rich in EPA, omega-3 and DHA that are beneficial to brain development and can also inhibit vascular inflammation. Many people who like to eat sweets and greasy foods will accumulate a lot of low-density lipoprotein cholesterol in their blood vessels. Eating ocean or deep-sea fish can remove these bad cholesterol, restore blood vessel elasticity, and reduce the chance of cardiovascular disease.
4. Nuts and seeds
Nuts and seeds are rich in vitamin E and minerals such as phosphorus, magnesium, and potassium. However, due to their high oil content, excessive intake is not advisable.
Nuts and seeds are rich in vitamin E and minerals such as phosphorus, magnesium, and potassium. (123RF)
A study published in the journal Nutrients in 2017 showed that nuts and seeds are rich in monounsaturated fatty acids, polyunsaturated fatty acids, protein, fiber, vitamins, minerals, carotenoids, etc., and have potential antioxidant properties. It can improve blood sugar, lipid metabolism and inflammation, and prevent some chronic diseases.
5. Cheese
Cheese is rich in whey protein and is also a good source of vitamin D. But if you have urticaria or atopic dermatitis, you should be careful because cheese may induce allergies.
The vitamin D in cheese can promote calcium absorption, resist bone loss, and prevent osteoporosis. Animal liver, seafood, eggs and tofu are also rich in vitamin D.
In addition, you can bask in the sun appropriately and do some weight-bearing exercises, which can increase the absorption of vitamin D and calcium.
6. Soybeans
Soybeans and soy milk are rich in iron, potassium, magnesium and other elements, which can effectively lower cholesterol. Magnesium can also help with sleep, which is especially suitable for menopausal people.
Supplementing potassium can help lower blood pressure and reduce the complications of hypertension and cardiovascular disease. Potassium is found in many high-fiber plants, such as vegetables, fruits, nuts, oatmeal, whole-wheat bread, brown rice, etc.
Kidney, spleen, stomach, heart
People around the age of 50 are prone to physical decline, so daily maintenance of the internal organs is indispensable. Guo Dawei suggested that special attention should be paid to the health care of the kidneys, spleen, stomach and heart.
1. Kidney
Chinese medicine teaches that “kidneys govern bones and generate marrow.” When the energy of the kidneys is insufficient, premature aging phenomena such as waist and knee weakness, dizziness, hair turning white or falling out, and tooth shaking are prone to occur. These problems are also related to daily excessive fatigue. To protect the kidneys, Avoid overwork and illness.
2. Spleen and stomach
Many people around the age of 50 usually supplement a lot of enzymes or probiotics, but still suffer from intestinal problems and irregular bowel movements. Guo Dawei said that some enzymes may contain laxative ingredients such as cassia seed extract and sennosides. Long-term use will cause the gastrointestinal tract to become dependent, and it will become unable to move without these ingredients. Therefore, the best way to help defecation is to promote normal gastrointestinal motility through diet and exercise.
Pay attention to whether defecation is smooth. It is best to eat a 70% full diet to keep the stomach and intestines in a constant state of hunger, which can reduce the metabolic burden on the body.
3. Heart
Traditional Chinese medicine believes that “the heart governs the blood vessels and the heart governs the gods.” This means that the heart is responsible for regulating the flow of blood and managing the mental activities of the human body. Mentality also affects a person’s health. If you are in a cheerful mood, your body’s ability to heal itself will be better.
David Guo recalled that when he started his business, a friend gave him a saying: A happy heart is good medicine. At the time, he thought this sentence was written for patients, but now it seems that it is also a reminder for himself. ◇
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