Just over 30 years old and already have a lot of physical problems? Nutritionists advise young people: Eat this way to combat "six major symptoms of early aging"
After the age of 30, many young office workers not only feel that their physical strength is not as good as before, but also gradually develop annoying phenomena such as forgetfulness, poor metabolism, and back pain. Dietitian Gao Minmin pointed out in the community that if you are over 30 and begin to experience the “six major phenomena of early aging”, it is recommended to start by changing your eating habits and improve various early aging problems one by one, so as to avoid worsening health problems and affecting retirement after entering middle-aged and old age. Life.
1. Memory loss
Recommended intake: lecithin + fish oil
Lack of nutrition in the brain will reduce brain activity and cause aging. At this time, you should consume more deep-sea fish and fish oil to supplement Omega-3, among which DHA can activate brain cells. Soy products are rich in “lecithin”, which is the main component of nerve cell membranes. Moderate supplementation can not only improve memory but also improve menopausal symptoms in women.
2. Unsmooth bowel movements
Recommended intake: fiber + good oil + water
Eat more than 5 servings of fruits and vegetables every day (Taiwan Ministry of Health and Welfare recommends dietary fiber intake of 25-30 grams/day), and add an appropriate amount of high-quality fats, such as avocados, nuts, olive oil, etc. to increase the lubrication of feces, and consume it daily Drink enough water, at least 1500-2000cc, and do regular exercise to help gastrointestinal motility.
3. Decreased immunity
Recommended intake: protein + zinc + phytochemicals
The production of immune cells requires the participation of high-quality protein, so you can give priority to sources such as beans and fish. In addition, the trace element “zinc” helps growth and development and maintains the immune system. Fruits and vegetables of different colors also have different phytochemical effects, which can effectively help fight inflammation and aging.
4. Abnormal joints
Recommended intake: fish oil + glucosamine
The cartilage of joints will wear out with normal aging. This may be due to incorrect living postures, which cause excessive stress on the joints. At this time, glucosamine can be supplemented according to the situation. It is one of the main components of cartilage matrix and synovial fluid. It can also be ingested through foods such as crustaceans, yams, and seaweed. Fish oil contains anti-inflammatory effects, reducing the pain and discomfort of joint inflammation.
5. Back pain
Recommended intake: Calcium + Vitamin D + Magnesium
As we age, bone mass will gradually decrease. If calcium is not replenished in time, the risk of fractures will increase in old age. Therefore, it is recommended to supplement calcium as early as possible, such as drinking milk, eating sesame seeds, or spending more time in the sun to increase vitamin D, which are helpful for calcium supplementation and absorption. Green vegetables also help nerve conduction and muscle operation. In addition, it is recommended to strengthen muscle mass so that sufficient muscle strength can support the bones of the whole body.
6. Metabolism becomes worse
Recommended intake: vitamin B complex + vitamin C + water
Vitamin B complex plays an important role in digesting food, producing energy, and metabolism, and can effectively convert fat, carbohydrates, and proteins into energy. Vitamin C can reduce free radical damage and help the synthesis of collagen and other tissues. Water can help the body maintain a good metabolism, and it has a complementary effect when paired with a good sleep schedule and adequate exercise.
Nutritionist Gao Minmin said that aging of the human body is a normal phenomenon. Young people who are just over 30 years old can pay attention to the nutrients and dietary content they consume early to slow down symptoms and keep their bodies in better condition. However, if you have been feeling unwell for a long time, you should seek medical treatment in time to clarify the symptoms to avoid affecting your daily life or work performance.
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