After the age of 45, there are four things you should avoid when waking up and four things you should avoid when eating. It is especially important to pay attention to these after the age of 45 in order to live a healthier and longer life than your peers.

As the saying goes, "At forty, I was bewildered, at fifty, I knew my destiny." Once men and women reach the age of 45, it means they have entered a critical period for their health.

At this time, the body's metabolism slows down, and the functions of various organs gradually decline. It is also a high-risk period for "the three highs" (high blood pressure, high blood sugar, and high blood cholesterol), cardiovascular and cerebrovascular diseases, osteoporosis, and other diseases. Various health crises are pressing.

If not properly maintained after the age of 45, it can not only lead to illness, but also potentially set a "time bomb" for your health.

After the age of 45, practice the "four don'ts" for morning health:

"Planning the day starts in the morning." Taking advantage of the morning time for health preservation can help invigorate the body, improve resistance, and overall well-being. Remember not to do the following four things in the morning to avoid harming the body and causing health problems.

1. Do not immediately get out of bed

Some people say that getting out of bed in the morning is the most dangerous time of the day. When a person wakes up, they are still in a state of "sleep inertia," and the body's various systems are in a semi-dormant state. It takes time for the body's systems to fully function after waking up.

If you hastily get out of bed, it can lead to insufficient blood supply to the brain, causing dizziness, fainting, and even accidents such as stroke or sudden death. Especially for the elderly, they should lie in bed for a while before slowly sitting up.

✔ Recommendation:

Before getting out of bed, spend a few minutes doing these two small movements, which not only give your body a "buffer" time but also have good health benefits.

Rub the ears for 1 minute: Nourish the kidneys

Method: Pinch the ear wheel with your thumb and index finger, and rub it up and down along the wheel.

Rub the abdomen for 1 minute: Promote bowel movements

Method: Lie on your back, straighten your legs, support your right hand with your left hand placed on your belly. Rotate your hand clockwise 20 times, then counterclockwise 20 times. When massaging, breathe naturally, move gently, gradually increase the pressure, and feel a slight warm sensation.

2. Do not smoke immediately after waking up

For heavy smokers, the morning is often the time when their craving for cigarettes is the strongest, and they take a few puffs before even getting out of bed. However, people who smoke immediately upon waking up are more likely to develop lung cancer compared to those who smoke one hour after waking up.

Researchers at the Pennsylvania State University College of Medicine in the United States studied the time when lung cancer and head and neck cancer patients smoked their first cigarette each day. The results showed that the risk of lung cancer for people who smoked within 30 minutes of waking up was 1.79 times higher than those who smoked after one hour.

In addition, individuals with cerebral infarction should avoid this bad habit. This is because when a person wakes up, their brain is prone to hypoxia, and nicotine in tobacco can have a greater impact on blood vessels, leading to dizziness, nausea, and other discomfort.

✔ Recommendation:

① Drink a glass of warm water. Typically, drinking no more than 150ml of water on an empty stomach is recommended, and it is best to wait for at least half an hour after drinking water before having breakfast to avoid affecting digestion.

② Diluted honey water or diluted lemon water are also good choices as they can quickly replenish energy and restore vitality.

3. Do not sit on the toilet for too long

Many people have the habit of having a bowel movement in the morning after waking up, but it is important to note that it is not advisable to squat or sit on the toilet for too long.

"Squatting in the pit is like being in a deep sea." Spending too much time in the bathroom can easily lead to habitual constipation, hemorrhoids, rectal prolapse, uterine prolapse, and other diseases, especially for people with weakened pelvic floor structures.

✔ Recommendation:

① Control the time for bowel movements within 3-5 minutes, and do not strain too much during bowel movements to avoid increased abdominal pressure, elevated blood pressure, and increased cardiac workload, especially for middle-aged and elderly people.

② For those with constipation, it is recommended to eat more high-fiber vegetables and fresh fruits to promote bowel movements.

4. Do not exercise on an empty stomach

According to statistics, the number one cause of sudden death during exercise in the elderly is exercising on an empty stomach in the morning. When you wake up in the morning, your body is in a fasting state, and the body's blood and energy levels are low. If you engage in intense activities like playing badminton or running on an empty stomach, you may experience dizziness and fatigue.

Diabetic patients should not exercise on an empty stomach as it can increase blood sugar levels. Individuals with cardiovascular and cerebrovascular diseases should also avoid vigorous exercise in the morning to prevent an increased risk of sudden death.

✔ Recommendation:

① Engage in gentle exercises such as walking, tai chi, and yoga, and remember to warm up before exercising.

② Drink some water and eat something before exercising in the morning to avoid low blood sugar.

After the age of 45, diet is of utmost importance. The taste of food should be lighter to avoid "illness entering through the mouth." In this age group, it is important to understand what to eat and what not to eat. Here is an explanation of what to eat and what not to eat all at once.

"Exclude" - Stay away from these foods:

Processed foods

Pickled vegetables, salted fish, and other processed foods contain a large amount of salt. Excessive consumption can burden the kidneys, increase blood pressure, and impair kidney function.

Therefore, daily salt intake should be controlled within 4 grams.

Fatty meat

Greasy and fried foods can increase cholesterol intake. After the age of 45, the metabolism rate decreases, making it easier to gain weight and develop diseases such as high blood lipid levels and blocked blood vessels.

Daily cholesterol intake should be controlled within 400 milligrams.

Bone broth

Many people think that drinking bone broth can supplement calcium. However, 1 liter of bone broth only contains 11mg of calcium, and the white substance floating on the soup is actually purine substances.

Drinking too much bone broth can lead to increased uric acid levels, resulting in symptoms such as redness, swelling, and inflammation in the joints, which can lead to gout.

Tobacco and alcohol

Tobacco smoke contains more than 60 known carcinogens and can damage the immune system, increasing the risk of lung disease and even causing vascular sclerosis.

Long-term heavy alcohol consumption has a great impact on the liver and can lead to liver cirrhosis. Therefore, it is advisable to quit smoking and drinking as much as possible during this critical period at the age of 45!

"Include" - Increase the intake of nutrients:

Vitamin B6

Supplement at least 100mg of vitamin B6 daily, as it can produce an antidepressant that helps alleviate depressive moods. Foods such as soybeans, oats, and animal livers should be consumed more often.

Vitamin E

Vitamin E can help brain cells access oxygen from the blood, making brain cells more active. Foods such as malt, nuts, and vegetable oils can provide vitamin E.

Vitamin B12

Vitamin B12 can protect nerve cells, improve blood pressure capabilities of red blood cells, and reduce the risk of cardiovascular and cerebrovascular diseases. Foods such as red meat and fish oil naturally contain vitamin B12.

Lutein

After the age of 45, vision gradually declines. Supplementing lutein is beneficial for the eyes, as it can prevent macular degeneration and reduce the risk of cataracts and night blindness. Foods rich in lutein include cabbage, spinach, pumpkin, and dairy products.

Magnesium

It is recommended to eat more green leafy vegetables, as they contain abundant magnesium, which can relax muscles, improve sleep quality, and help balance hormones.