Anti-aging for 30-year-old women "step by step"”

　　female Because after I turn 30, I will worry about my appearance and the gradual aging of my body. Nowadays, there are many healthy diets and health care methods that can prevent the acceleration of aging. Female friends may wish to refer to them.

　　1. Calcium supplement:

　　Experts have confirmed that after the age of 28, the calcium in a woman's body decreases at a rate of 0.1%-0.5% every year. During this period, women should consume at least 1,000 mg of calcium every day; if they are pregnant or lactating, the amount should be increased to 1,500 mg. Daily consumption of milk, kelp and dried shrimps, soy products, animal bones, vegetables, and calcium supplements.

　　Friendly reminder: You need to strictly follow the doctor's instructions when taking it to avoid overdose, which may cause adverse effects on the body. Some multivitamins and calcium supplements, because the vitamins themselves can have a synergistic effect with calcium, provide greater benefits than simple calcium supplements.

　　2. Supplement fiber:

　　During this period, women often have constipate , obesity and other worries. Fiber can relieve women from worries. It has excellent effects in laxative, detoxification, lowering blood lipids, and preventing and treating obesity.

　　The fiber content of common foods is as follows:

　　Vegetables: Bamboo shoots have the highest content. The fiber content of dried bamboo shoots reaches 30-40%, and the fiber content of peppers exceeds 40%.

　　Fungi (dry): The highest cellulose content, with pine mushrooms close to 50%, and more than 30% in descending order: Nostoc, shiitake mushrooms, white fungus, and fungus.

　　Fruit: Dried red fruits have the highest content, close to 50%, followed by dried mulberries, cherries, wild jujubes, black dates, jujubes, small jujubes, pomegranates, apples, and pears.

　　3. Supplement folic acid:

　　Pregnancy and childbirth will cause nutritional deficiencies in women. Folic acid is a member of the B vitamins and is one of the substances necessary for the growth and division of human cells. It can alleviate nutritional deficiencies.

　　5 types of foods rich in folic acid: green vegetables, fresh fruits, animal foods, beans, and grains.

　　4. Wear safety protective equipment when driving:

　　Your role at work is becoming more and more important, but you must remember to wear seat belts when driving and riding in a car, and do not use mobile phones while driving. These can keep you away from accidents and protect your youth.

　　5. Build a quality sex life:

　　A first-class age reducer that relieves stress and relaxes the mind. Increasing your safe sex life to 116 times as a couple will make your true age 1.6 years younger.

　　6. Eat breakfast every day:

　　It can effectively promote metabolism and keep blood vessels and immune system young. It is best to include cereals, fruits, and dairy products.

　　The best breakfast option for women who love beauty is recommended: a cup of soy milk (yoghurt) + two slices of whole wheat bread+ egg + Carrots (other fruits). This is just an example, and it is not absolute. You can add it according to your own needs, but it is best to keep the daily breakfast containing: 1 serving of beans (milk) + 1 serving of cereals + 1 serving of poultry and eggs + 1 serving of vegetables and fruits.

　　7. Diversify your diet:

　　Eat 4 servings of fruit a day, 5 servings of vegetables, and fish twice a week. Go back to being an omnivore and continue to consolidate the immune foundation you laid when you were 20 years old.

　　8. Get a dog:

　　Owners of dogs who take them for walks have low blood pressure, low cholesterol, good mental state, and always stay youthful longer.

　　9. On time every night sleep：

　　The best sleep is to sleep regularly for 7 to 8 hours every day.

　　Generally speaking, there are usually three sleeping positions: supine, side and stomach. For women, the best sleeping position is to lie on the right side.

　　10. Make time for aerobic exercise:

　　Can increase cardiopulmonary and vascular activity: walk for an hour every day or do a lot of exercise in a short period of time exercise , consume at least 3500 calories per week.

　　11. Do exercises to build strength and flexibility:

　　Such as practicing resistance training and yoga, these exercises can maintain bone density and prevent bone aging.

　　12. Don’t be in a hurry to get up:

　　After waking up in the morning, stretch and give your spine time to "wake up", which can avoid low back pain , maintain a good posture.

　　13. Maintain a stable ideal weight:

　　After childbirth, your weight is no longer what it was when you were in your 20s, and you now need to lose weight slowly and permanently.

　　14. Force yourself to exercise after meals:

　　15 minutes, such as finding a job like cleaning the kitchen. This is another simple and effective way to keep your weight stable.

　　15. Don’t sit for long periods of time:

　　It is said that sitting for long periods of time will cause sagging PP, which is not good for the heart and blood vessels.

　　16. Take VC and VE:

　　Supplement with more than 1,200 mg of vitamin C and 400 IU of vitamin E daily. These are two of the most important antioxidants and taken together can reduce harmful buildup on blood vessel walls.