As they get older, middle-aged men are under tremendous pressure at home and in the workplace. The age of 45 is often seen as a turning point in men's health, when the body begins to show signs of aging. However, by adopting some positive lifestyle changes, middle-aged men can significantly improve their health and quality of life. Here are six key life strategies to help middle-aged men achieve a long and healthy life.
1. Exercise regularly
Maintaining regular physical activity is key to maintaining good health. It is recommended to get at least 40 minutes of moderate-intensity exercise every day, with a cumulative total of no less than 300 minutes per week. Not only does this improve blood circulation and help eliminate toxins from the body, but it also strengthens heart and lung function, boosts immunity, and releases stress-relieving hormones. Recommended exercises include skipping rope, basketball, tai chi, swimming, etc., while taking care to incorporate strength training to maintain muscle mass.
2. Kidney health protection
High uric acid levels can cause damage to the cardiovascular system and kidneys. Control uric acid levels below 360 micromoles, reduce the intake of high-purine foods, drink plenty of water, and have regular kidney ultrasound and renal function tests to ensure kidney health.
3. Regular medical check-ups
With age, the risk increases, particularly for prostatitis, prostatic hyperplasia, diabetes, and cardiovascular disease. It is recommended to have a comprehensive physical examination once a year, and focus on the examination according to the individual's health status, and if necessary, to carry out cancer screening.
4. Emotion management
Grumpy temper tantrums affect not only the endocrine system, but also interpersonal relationships. It is advisable to relax and learn to manage emotions effectively through activities such as painting, fishing, gardening or playing chess.
5. Avoid holding your urine
Holding urine can lead to an overfilled bladder and increase the risk of urinary tract infections. Prolonged urine holding should be avoided and the bladder should be emptied in a timely manner.
6. Quit smoking and limit alcohol
Both smoking and alcohol consumption have negative effects on overall health. Quitting smoking and limiting alcohol intake are essential to improve overall health.
Tips
Middle-aged men should also pay attention to weight control, especially abdominal obesity, which will increase the burden on internal organs and slow down metabolism. It is advisable to eat a reasonable diet and increase the amount of exercise to maintain a healthy weight.
Through these strategies, middle-aged men can effectively improve their quality of life, delay the aging process, and achieve a healthy and long life. Remember, a healthy lifestyle requires consistent effort, but the benefits are invaluable.