1. A Strong Heart
As people enter middle age, their hearts also begin to show signs of aging. High blood pressure, coronary heart disease, and heart attacks become more common. Adhering to a Mediterranean diet, which includes plenty of fruits, vegetables, and fish, and uses olive or canola oil, can reduce the risk of heart disease recurrence by 50% to 70%.
2. Good Vision
Age-related macular degeneration, glaucoma, and cataracts can damage the retina. It is important for individuals over 40 to have a comprehensive eye exam every two years. Applying warm compresses to the eyes for 5-10 minutes in the morning and evening; consciously blinking 300 times a day; and looking into the distance every 45 minutes can help protect your eyes.
3. Joyful Laughter
Laughter is the simplest tool for relieving stress. A U.S. study found that among participants who engaged in "joyful laughter," levels of good cholesterol (HDL) increased by 26%, while levels of C-reactive protein, associated with the risk of heart disease and diabetes, decreased by 66%.
4. Stable Blood Sugar
Multiple studies have found that abnormal blood sugar levels increase the risk of developing heart disease, cognitive impairment, and circulatory system diseases. A U.S. study showed that an overweight person who loses 7% of their body weight can cut their risk of diabetes in half.
5. Sharp Hearing
Whether singing or wearing headphones, be sure to give your ears a "break" for 10 minutes every 45-60 minutes. In noisy environments like the subway, try to avoid wearing headphones. If you must, choose over-ear headphones and keep the volume below 60% of the maximum.
6. Close Friends
Relieving emotional stress, boosting immunity, preventing heart disease, and reducing the risk of breast cancer... these are all health benefits that friends provide, and all have been confirmed by research.
7. Strong Bones
After the age of 40, you should supplement with 1,000 IU of vitamin D daily, as the body's natural production of vitamin D from sun exposure declines. Additionally, people who drink more than 300 ml of milk a day have about 6% higher lumbar spine bone density. Therefore, it is important to supplement with protein-rich foods like milk and yogurt.
8. Flexible Balance
If a man or woman, with hands on their hips and eyes closed, can stand on one leg for less than 8 seconds or 6 seconds respectively, it indicates poor balance. This can be improved through practices like standing on one leg with eyes closed, walking backward, and Tai Chi.
9. Regular Vaccinations
Middle-aged and elderly people, especially those with chronic diseases, should be vaccinated against seasonal influenza and pneumonia under the guidance of a doctor.