Nine golden points for women to maintain their health throughout their lives

Health maintenance is a lifelong task for women, but after the age of 30, women should pay special attention. Develop a good lifestyle in daily life.

Physical development: 15-20 years old

Girls in adolescence have a greater demand for calories, with a daily requirement of 10882 to 11300 kilojoules, which is more than adults. The main sources of these calories are sugar, fat and protein. In order to maintain a slim figure, some girls often skip breakfast or are unwilling to eat a full breakfast, resulting in an obvious lack of calorie supply, which is bound to affect the body's growth and development, so they must eat a good breakfast.

Don't be picky about food. Girls in adolescence have a considerable demand for protein, other nutrients, and they also require comprehensive nutrition. Women's protein requirement is about 80 to 90 grams per day, and the composition of protein in different foods (i.e. the types of amino acids) is not the same, so girls must not be picky eaters and should eat a variety of foods. Only in this way can the body's amino acids be fully replenished.

Iron and blood supplement: 20-30 years old

Due to physiological reasons, women in this period often suffer from iron deficiency anemia. About 64% of women will experience anemia to varying degrees, with 50% experiencing a decrease in red blood cells and hemoglobin and 21% experiencing a decrease in platelets. Therefore, blood and iron supplementation becomes a top priority.

Iron is an essential trace element for human health, especially for women, and is an important raw material for the synthesis of hemoglobin in the human body. Iron deficiency can reduce hemoglobin content and physiological activity, resulting in a decrease in the amount of oxygen carried by the blood and affecting the supply of nutrients and oxygen to the brain.

If women suffer from iron deficiency anemia, they will not only suffer from dizziness, palpitations, tinnitus, insomnia, and memory loss, but also lose their beauty, have a sallow complexion, pale lips and nails, dry skin and hair, and even premature wrinkles, hair loss, and pigmentation on the skin.

Animal liver, kidney, blood, lean meat, eggs, seafood such as fish, shrimp, seaweed, kelp, jellyfish, soy products, red dates, black fungus, etc., not only contain high iron, but also have an absorption rate far better than plant-based foods. In addition, eating more seaweed foods can also effectively supplement iron. You should also eat more fruits and vegetables rich in vitamin C to promote iron absorption.

Calcium supplementation: 30 years old

Calcium supplementation is a lifelong task, but women should pay special attention to it after the age of 30. Because at the age of 30, the body's calcium storage reaches its peak and then slowly decreases. After the age of 40, calcium supplementation should be normalized.

Compared with women who do not regularly supplement calcium, women who supplement 1,000 mg of calcium per day have a 22% lower risk of premature death. Experts remind that calcium supplementation should mainly come from diet. Drink more milk, eat more dairy products and soy products, and also get more sun exposure.

Female childbearing: 25 to 30 years old

From a purely biological point of view, around 25 years old is the best childbearing age for women. At this time, the cervical canal is elastic and easy to expand, and the uterine muscles contract strongly, making childbirth safer. If social and psychological factors are taken into consideration, 25 to 30 years old is the most ideal childbearing age for women, as they are already very mature both psychologically and physiologically. As you get older, not only will your chances of conceiving decrease, but the risk of miscarriage or dystocia will also increase.

Preventing high blood pressure: 30-35 years old

Experts advocate: early intervention of hypertension. The most effective way to prevent and treat hypertension is to grasp the opportunity to intervene in blood pressure. It is now believed that countermeasures should be taken as long as blood pressure is higher than the upper limit of normal (systolic pressure 130~139mmHg, diastolic pressure 85~89mmHg). Women can measure their blood pressure regularly when they are around 30-35 years old to detect problems early.

Developing a good lifestyle, such as a low-sodium diet, proper physical exercise, a good sleep schedule, no smoking and no drinking, etc. can effectively prevent the early occurrence of hypertension.

Menopausal health care: age 40

The discomfort caused by menopause is due to the atrophy and decline of the ovaries. Starting menopausal care early can prevent premature ovarian decline, prevent or eliminate menopausal symptoms, and reduce the occurrence of future geriatric diseases. If left unchecked, the discomfort of menopause will worsen and many complications will occur, such as metabolic diseases, osteoporosis, etc.

How should women in their forties take care of their health to help relieve menopausal discomfort? In addition to maintaining a happy spirit and a regular life, "food is the first necessity of the people", and being good at eating will affect your physical health. Women in this period should eat light food and avoid spicy food. They can use more steaming and boiling methods and less baking, roasting, grilling and frying.

Preventing heart disease in women: before and after menopause.

Studies have found that women are protected by estrogen before menopause and their risk of coronary heart disease is about one-fourth of that of men. After menopause, this risk quickly rises to the same level as that of men.

Women with risk factors for "three highs" must pay attention to changes in indicators such as blood pressure and blood lipids, and also pay attention to atypical symptoms of heart disease such as severe fatigue, unexplained sweating, and shortness of breath.

Stroke prevention: 40-50 years old

There are many causes of stroke, among which bad living habits, diabetes, high blood pressure and other factors are factors that we can avoid. After the age of 40 to 50, the incidence of stroke begins to increase significantly, and reaches a peak period in the sixties and seventies.

Smoking, high blood pressure, high blood sugar, dyslipidemia, old age, and a history of stroke in the immediate family. If three of the six risk factors are met, it indicates a high risk of stroke and you must pay more attention to the balance between eating and exercise in your life.

Preventing dementia: After age 65

Many studies have found that the incidence of Alzheimer's disease gradually increases after the age of 65.

The more you use your brain, the more active it becomes. The elderly must do more intellectual exercises, chat with people more, attend senior citizen universities, play cards with others, read more books and write, etc. Alzheimer's disease is difficult to detect, so children need to be more careful. If they find that their parents still forget what happened in the past few days after being reminded, or they always forget the previous plot when watching a TV series, they should go to the neurology department for treatment in time.