How to take care of your body in middle age

Maintaining the body in middle age requires comprehensive intervention from five aspects: balanced diet, regular exercise, psychological regulation, disease screening, and daily routine management.

1. Balanced diet

Daily intake of high-quality protein such as fish and soy products, paired with whole grains and dark vegetables. Control salt and refined sugar intake, and increase nut seeds rich in omega-3 fatty acids. Moderate supplementation of calcium and vitamin D can prevent osteoporosis and avoid metabolic diseases induced by high-fat and high cholesterol diets.

2. Regular Exercise

Perform 150 minutes of moderate intensity aerobic exercise such as brisk walking and swimming per week, combined with resistance training to maintain muscle mass. Pay attention to warm-up before exercise and stretching after exercise. For those with joint discomfort, low impact exercises such as Tai Chi and yoga can be chosen. Avoid prolonged sitting and get up every hour to improve blood circulation.

3. Psychological regulation

Relieves stress through mindfulness meditation and cultivates hobbies such as calligraphy and gardening. Maintain moderate social activities and establish emotional connections with family and friends. Continuous low mood requires timely seeking professional help to avoid long-term anxiety affecting autonomic nervous system function.

4. Disease screening

Blood pressure, blood glucose, and blood lipid tests are conducted annually. Women should undergo breast and cervical examinations, while men should pay attention to prostate health. Gastrointestinal endoscopy screening is recommended for individuals over 40 years old, and targeted tumor marker testing should be added for those with a family history. Regular oral examinations and bone density measurements cannot be ignored.

5. Daily routine management

Ensure 7 hours of deep sleep and avoid blue light stimulation before bedtime. Establish a fixed biological clock and take a nap of no more than 30 minutes. Sleep apnea patients need to use ventilators for intervention, and long-term insomnia should consider cognitive-behavioral therapy rather than relying on medication.

In the middle-aged stage, it is necessary to establish personalized health records and assess changes in indicators such as weight and waist circumference every quarter. Cooking methods often use steaming and stewing to reduce frying and grilling. Quit smoking and limit alcohol consumption, and take good sun protection measures when going out. Pay attention to the balance between work and rest at work, and avoid excessive physical exertion. Regularly communicate with general practitioners to adjust healthcare plans and achieve early detection and control of chronic diseases. Maintaining a mindset of learning new things and participating in public welfare activities in moderation can help maintain a youthful psychological state.