Apply the ‘3 must, 2 no’ rule after the age of 45 to be healthy and live a long life

Health and longevity are always the issues that many people focus on. As you get older, the signs of aging become more obvious, especially after the age of 45. With the following ‘3 yes, 2 no’ rule, you will be able to stay away from disease, stay healthy and live longer whether you are a man or a woman.

What is the ‘3 must’ rule?

Must eat 3 meals, balanced nutrition

Adequate nutrition when entering middle age is the most important thing, because then the body has aging, the metabolism slows down. Therefore, you need to supplement 3 meals a day, should not diet or skip meals for any reason .

Eat 3 full meals, balanced nutrition

Not only eating enough quantity, but also the quality of each meal should be focused . In particular, breakfast is the most important meal, it is necessary to provide a lot of energy to operate a long working day. Lunch you need to eat full and dinner should only eat less because at this time you will be less active, if you eat a lot, you will be overweight, not good for health.

Have to go to bed early

If you are after 45 years old and you still have a habit of staying up late, you should change it immediately. Because sleep time is an important factor affecting human health a lot. As you get older, the less sleep you get, the more tired, frustrated, or irritable you will become, and your health will decline rapidly.

Go to bed early

Make sure you get 8 hours of sleep at night, preferably between 11pm and 7am. If you have insomnia, you can drink some milk, listen to music and do simple exercises to relax your body to fall asleep easier but also deeper.

Must exercise

Exercising every day is always a measure to help have good health whether young or old. Because then, the body will always be enhanced resistance and immunity of the body.

However, at the stage after 45 years old, the human body will have some undesirable problems, so it is necessary to exercise at a moderate level, suitable for the body to limit common diseases. in the elderly.

Moderate exercise

Choose exercises with simple movements that do not need to expend too much energy such as walking, jogging, dancing, yoga, cycling, … And should only exercise for more than 30 minutes per day. day. When these criteria are applied correctly, your body will be able to properly release and be healthier every day.

What is the ‘2 no’ rule?

Don’t skip breakfast

Breakfast is the most important meal of the day that you should not skip when you want to have good health, especially after the age of 45. Talking about the benefits of breakfast, Assoc. Prof. Dr. Lam Vinh Nien (Ho Chi Minh City University of Medicine and Pharmacy Hospital) said: “Breakfast helps to re-energize the body after a long time overnight. , helping the brain and body be supplied with energy for a new day.”

Don’t skip breakfast

If you skip breakfast, your body will not get enough energy, your brain will work slowly, and your body will also become more tired and lose focus. More seriously, skipping breakfast regularly will lead to many diseases of the heart, stomach, gallstones, obesity, …

So, actively eat a full breakfast with a variety of breakfast items that have a variety of healthy foods such as eggs, milk, porridge, fruits, green vegetables, whole grains,… And take note. Remember to limit fried foods for breakfast!

Do not let negative emotions stay for a long time

The more society develops, the more stressful life becomes, especially after the age of 45. At that time, you will likely encounter many problems that bring excessive negative emotions. If you leave that feeling in your body for a long time, you will experience many other great harms that are worse.

Do not let negative emotions stay for a long time

If after 45 years of age, you experience a lot of pressure and stress, your body will be at risk of high blood pressure, heart disease and digestion will also be affected. So, slow down, think less, try to stay calm in all situations in work and life. At the same time, always take free time for yourself to rest, relax, always be happy, love your life!

Above is an article about the ‘3 must, 2 no’ rule after the age of 45 that needs to be applied to be healthy and live a long life that Tnhelearning.edu.vn introduces to you. Hopefully with the above sharing, you will have more new and useful knowledge to apply in your life right away!

Source: Quoc Quoc electronic newspaper.

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