1. Things are everywhere. The brain begins to age at the age of 22, but it will not change significantly until it is over 40. Fu Duxi, an expert on memory disorders at Johns Hopkins University School of Medicine in the United States, said that Cognitive aging can happen to everyone, showing poor memory, such as forgetting other people's names and misplacing things. Modern people's bad habit of relying too much on electronic equipment intensifies the process of memory loss.
Relieve: Wang Jue, a postdoctoral fellow in developmental neurobiology at the Institute of Neuroscience, Chinese Academy of Sciences, suggested that to "save" memory, we should start with exercise. Studies have shown that with the growth of age, the size of the brain becomes smaller, but thousands of newborn neurons still join as "new forces" every day. Regular aerobic exercise is an "essential nutrient" for nerve cell regeneration, which can reduce the risk of various types of dementia. In the process of dancing square dance and national standard dance, we should coordinate our limbs and pay high attention, which is good exercise for our brain. In addition, middle-aged and elderly people should communicate more and participate in senior university or community group activities; Often take children or wives to travel and get in touch with new things.
I don't like going out at night. Justin Bassan, a medical consultant and licensed optometrist with the American Vision Council, pointed out that after 40 years old, my eyes will start to age. At first, seeing things at night was like being covered with frosted glass, so many middle-aged and elderly people didn't want to go out at night. Using computers and mobile phones for a long time has accelerated the aging of modern people's eyes. If not controlled, it is easy to suffer from eye diseases such as cataract, macular degeneration and glaucoma in the future.
Relief methods: First of all, we should pay attention to scientific use of eyes, and use the computer continuously for no more than 45 minutes and play the mobile phone for no more than half an hour. Secondly, get up at work and watch the distance for 5 minutes and do eye exercises. Finally, moderately supplement foods rich in β -carotene and lutein, such as corn, carrots, purple cabbage, spinach, eggs, deep-sea fish (such as tuna and salmon), sweet potatoes, etc.
The TV is louder and louder. Some people turn up the TV louder and louder, which may be a sign of hearing loss. Michael Cederman, an American otologist, said that, generally speaking, hearing began to decline around the age of 55, but in this noisy world, we are surrounded by noise everywhere, and our hearing is aging earlier.
Relief: Cederman suggested turning home into a safe haven for ears. The TV and stereo at home should be kept at a reasonable volume, not too loud; Carpets on the floor and cork mats on the table help to block all kinds of noise indoors and outdoors; Replace coffee mill with percolator, replace vacuum cleaner with broom, and use low-noise electrical appliances as much as possible; If the house faces the street, you might as well put some green plants on the windowsill and change a soundproof curtain to absorb noise.
4. Dr. Gina Ogden, an American sex therapist who has no sex life, said that many people rarely enjoy * * * after 40 years old. Among them, men show that the interval between two sexual activities is getting longer and longer, they always feel tired after * * *, they feel anxious about sex life, and even have erectile dysfunction; Women are suffering from dryness, decreased frequency and menopause. Sex is an emotional connection, and the reduction of husband and wife's sexual life will dilute the feelings.
Relieving methods: British research found that couples with harmonious sexual life are 7 years younger, and sexual life can reduce stress, bring physical and mental satisfaction and quality sleep. To delay aging, we must first maintain a good attitude, avoid anxiety and be calm and confident; Secondly, we should adhere to the law, maintain good living habits and avoid long-term drinking, staying up late and other bad habits.
5. Eat less. Michael Roizen, chief health officer of the Cleveland Clinic in the United States, said that when people get old, the peristalsis of the gastrointestinal tract decreases, and the digestion and absorption function also decreases, so they are more prone to indigestion. The secretion ability of bile also decreases with age, which weakens the body's ability to digest and absorb fat. Therefore, people lose appetite in front of big fish and big meat, and their food intake will also decrease.
Relief: Professor Zhou Yingchun, deputy director of the Department of Traditional Chinese Medicine of Southern Hospital of Southern Medical University, said that middle-aged and elderly people should control their food intake, don't eat too much at a meal, especially greasy food, and eat more vegetables and fruits rich in dietary fiber. Moderate exercise can enhance gastrointestinal peristalsis. Roizen suggested that middle-aged and elderly people adopt a "Mediterranean diet", that is, whole grains, fruits, vegetables, olive oil and fish, as well as some dairy products, poultry and soy products.
6. Too Nostalgia Allen Langer, a professor of psychology at Harvard University in the United States, told the reporter of Life Times that in her research, she found that many elderly people gave up the opportunity to learn new knowledge and start new relationships. For them, as they grow up, life gradually collapses, and memories have become a good medicine to alleviate the collapse of life. Professor Langer believes that excessive nostalgia is also a sign of aging.
Relief: Professor Langer suggested that you should try to feel everything in the present, including breathing in and out of your mind and being with your body. Long-term practice can help you get out of your inner cage. Try to find details and differences in your life that you haven't found, and that kind of surprise will also refresh you.
7. Can't hold back urine For men, the prostate begins to age at the age of 50, and frequent urination is its earliest manifestation. Later, due to the decrease of effective bladder capacity, frequent urination will become more and more serious. For women, urinary problems are mostly caused by relaxation and aging of bladder sphincter.
Relieving method: Holding urine is a bad habit, which will affect many organs such as bladder and prostate. Therefore, middle-aged and elderly people must not hold their urine, and consciously reduce the amount of water before going to bed. In addition, avoid sedentary and exercise regularly; Changing * * * frequently and taking warm baths often help to maintain urinary function. In terms of diet, eat less spicy or greasy food and don't drink too much.
8. Breathe a little when you move, do housework, go out for a few steps, you will be out of breath, and symptoms such as palpitation, chest tightness and shortness of breath may be the performance of aging cardiopulmonary function. Professor Zhou Yingchun said that cardiopulmonary function generally begins to decline at the age of 50. Obesity, hyperlipidemia and other people are the high-risk groups of heart disease. When they can't breathe, we should be more vigilant.
Relief method: Zhou Yingchun suggested that exercise can strengthen the heart, but middle-aged and elderly people with poor cardiopulmonary function should not engage in strenuous exercise, and soothing aerobic exercise such as walking, swimming and playing Tai Ji Chuan is more suitable for them; The best effect of exercise is that the heart rate is within "170- age", and the body sweats slightly after exercise. Young people should persist in exercise and control their weight, which can delay the premature aging of cardiopulmonary function. Sedentary is the enemy of the heart. You'd better get into the habit of standing at any time. If you sit for too long, you should get up and stretch your chest.