Health preservation is a very important thing for the elderly, but it is also very important for women. Different age groups of women need different conditions for health preservation, so how do girls of different age groups need to do it? Share with you.
20-30 years old - low salt diet, folic acid supplement
For most women in this period, the career is in a struggling period, and few people consider the importance of a healthy diet. Most women don't get enough nutrients every day, such as calcium, iron and folic acid.
At this stage if lack of calcium, will increase the probability of osteoporosis. It is also incorrect for women of this age to eat high salt food regularly, which will increase the risk of blood pressure diseases. Folic acid is especially important for women who want to have babies because it can prevent spina bifida.
Do not eat more than 2.5G of salt per meal (or 6G per day). It is better to ensure that there are vegetables in each meal. The preferred source of folate is breakfast cereals, dark vegetables and oranges.
30-40 years old - more iron, more sports
During this period, most women still think they are healthy enough, and healthy diet and exercise are naturally put aside. Eating foods rich in antioxidants can help you protect against heart disease, Alzheimer's disease, cataracts and all kinds of diseases.
After 40 years old, the speed of body metabolism began to slow down. One key reason is that many women lack exercise in middle age. 1/4 of women in this age group lack iron, which can cause them to feel tired all the time and feel nothing wrong. In addition, moderate drinking is good for women over 40 years old to keep their heart healthy. Moderate drinking is not allowed to exceed 30ml per day.
Iron is taken from the liver and lean meat, at least twice a day, about 100g. If you can't eat meat, you can also get it from grains or large quantities of leafy vegetables. 40-50 years old - low fat, low sugar and low calorie
Cholesterol, hypertension and type 2 diabetes are common diseases in this age group. Choosing a low-fat and sugar diet, including eating more fruits and vegetables, is the best way to prevent and treat these diseases.
During this period, it is necessary for women to take at least three portions of low-fat food with high calcium content every day. You can also make your bones stronger by doing some physical exercises in your daily life, such as walking slowly. Take chondroitin and sugar to relieve joint pain and avoid more injuries.
In addition, the intake of omega-3 fatty acids can dilute blood concentration and reduce the risk of heart disease.
Over 60 years old - vitamin supplement
With the increasing of age, all kinds of physiology and changes have a direct impact on the human body's demand for nutrition. The function of absorbing vitamin and mineral elements in the body becomes worse. If you take medicine for a long time, you will reduce the absorption of some nutrients.
When people get older, they become less sensitive to smell and taste. But don't add extra salt to your food. Use herbs, spices and other condiments, such as garlic, lemon juice, vinegar or mustard. Women in this period must also ensure that they eat a large amount of food rich in vitamin B12. In addition, calcium and vitamin D are good for bone health.
Although sunlight on the skin can transform the body into vitamin D, people seldom travel outdoors because of their age, so make sure that your diet contains at least 10 micrograms of vitamin D.
Girls should learn to keep in good health. Women are made of water. They should learn to take good care of their bodies and learn to keep in good health. Keeping in good health is a once and for all process. Especially when female friends reach old age, the maintenance in young age will have effect, so it's better to take care of them as early as possible.