Comprehensive health care tips for 30-year-old women

　　Measure your weight: Pay attention to your weight. Being overweight will shorten your lifespan and appearance. A simple calculation method can be used, that is, divide the weight by the square of the height. If the number exceeds 25, it is overweight, and the normal index is 20-25.

　　No smoking: there are many now female Everyone smokes. In fact, smoking reduces life expectancy by 10 years on average. 30% of people who die between the ages of 40 and 50 are from smoking-related diseases disease And fatal. People suffering from lung cancer and bronchitis due to smoking account for 9% of the total number of patients; 20% of smokers suffer from heart failure. But if you quit smoking before age 50, you can still recover healthy。

　　Drink less alcohol: For some women, alcohol poses special dangers. For example, people who smoke and drink a lot of alcohol may increase their risk of esophageal cancer by 44%; alcohol can increase the possibility of liver cancer, oral cancer and laryngeal cancer; alcohol can increase blood pressure, which can lead to heart disease and stroke.

　　Get more calcium: Middle-aged women should pay attention to calcium supplements. Fish, almonds, green vegetables and dairy products (skimmed milk) are rich in calcium and should be eaten more.

　　few coffee : Coffee is directly related to the onset of heart disease. People who drink 6 cups of coffee a day have a three-fold increase in the risk of dying from heart failure.

　　Eat less sugar: Sugar not only damages your teeth, but also increases your risk of obesity, diabetes, and high blood pressure.

　　Control fat: Daily fat intake should not exceed 30% of total calories, nor less than 15%. High-fat diets can lead to obesity, heart disease, hyperlipidemia and breast cancer、Uterus cancer.

　　Multi-fruit vegetables: Vitamin A, vitamin C and vitamin E can protect your health. You should eat at least 400 grams of fruits and vegetables (excluding potatoes) every day to keep your health skin More delicate and fairer.

　　Fiber: Foods rich in fiber are an important source of vitamins and minerals. Dietary fiber aids digestion, protects you from gastrointestinal diseases, and makes you slimmer.

　　Heavy Starch: Starch protects you from germs and can prevent heart disease and cancer . Your diet must include bread and rice, but you can also eat 80 grams of lentils or potatoes every day.

　　Eat fish regularly: Eating fish can prolong your life. Fish has less fat, and most of it is essential fat for the human body. Eating more fish can enhance people's immune function and improve disease prevention and resistance.

　　Eat less salt: If you eat 10 times more salt than your body needs every day, you will be at risk of high blood pressure and heart disease. It is especially detrimental to middle-aged people with chronic kidney disease and liver disease. It can also avoid edema of the lower limbs.

　　Exercise more: Women around 40 years old often do sports exercise If you exercise, you will be several times less likely to suffer from heart disease than women who don’t exercise. You should exercise for 30 minutes every day. Such as walking, riding a bicycle, climbing stairs, etc., then your figure will be more toned.

　　Avoid promiscuous sex: Sexual life should not be promiscuous. Leaving aside the risk of STDs such as HIV, changing sexual partners can cause psychological stress and throw off the rhythm of life.

　　Indifferent to fame and wealth: You cannot pursue promotion and fortune regardless of health or cost. Overwork and an unstable life are an important factor affecting longevity and beauty.

　　Choose a career: You should engage in a job that you like and are qualified for, otherwise the career will have a negative impact on your lifespan.

　　Don’t disturb yourself: Negative emotions (tension, anxiety, melancholy, depression) can make people sick. Don't dwell on the sad and distressing things in life, especially death, accidents, and illness.

　　Modern women and men undertake the same heavy workload. Are they neglecting their own health when they are tired every day? Don’t forget, only good health can make you glow!