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Position: 林玉華 > 健康保養
腿有勁 (轉載)
by 林玉華 2012-04-04 00:49:51, Reply(37), Views(1138)

腿有勁
..............................才能常壽

 
如果把身體比做一台機器,“腿”就是提供動力的馬達。
  
      馬達不靈了,機器便會老化、運轉不良。人老後,不怕頭髮變白、皮膚鬆弛,怕的就是腿腳不靈便。 在美國《預防》雜誌總結的長壽跡象中,“腿部肌肉有力”赫然在列。
生活中也不難發現,長壽老人幾乎都步履穩健、行走如風。因此,只要養好雙腿,活過百歲的可能性便大大提高。
 
運動使人長壽——可是全身壓力都在“腿”   

雙腿就像人體的承重牆。
很少有人知道一個人50%的骨骼和50%的肌肉都在兩條腿上;人一生中70%的活動和能量消耗都要由它完成;人體最大、最結實的關節和骨頭也在其中。
 
人年輕時,大腿骨可以支撐起一輛小轎車;
膝蓋則承受著9倍於體重的壓力;腿部肌肉也要經常與大地的引力進行搏鬥,保持緊張狀態。
 
所以說,堅實的骨骼、強壯的肌肉、靈活的關節
形成了一個‘鐵三角’,承受人體最主要的重量。”
衛生部老年醫學研究所原所長 高芳 教授解釋說。
  
雙腿還是身體的交通樞紐。
高芳說,兩條腿有人體50%的神經、50%的血管,流淌著50%的血液,是連接身體的大循環組織。
 
中醫科主任劉德泉 教授認為:只有雙腿健康,經絡傳導才暢通,氣血才能順利送往各個器官,特別是心臟和消化系統。
可以說,腿部肌肉強勁的人必然有一顆強有力的心臟。
  
由此,美國科學家認為,從走路便可判斷人的健康狀況。
如果一個70歲—79歲的老人,一次可步行約400米,就說明其健康情況至少能讓他多活6年。 
 
老人每次走的距離越長,速度越快,走得越輕鬆,那麼他的壽命就越長。
 
衰老從腿開始!
俗話說:樹老根先枯,人老腿先衰。
人老後,腿部和大腦間指令的準確性和傳導速度都有所下降,不像年輕時那麼默契。
 
中醫科學院研究所裴卉博士解釋說,從出生到離世,腿每時每刻都在工作,如果不注意保護,自然就“年久失修”了。
  
美國政府老年問題專 家夏克 醫師表示,從20歲開始,如果不積極運動,每10年可能喪失5%的肌肉組織。
 
同時,骨骼中有“鋼筋”之稱的鈣也會逐漸流失,人的骨關節,特別是髖關節和膝關節會出問題,比如容易摔倒骨折。
 
高芳表示,老人骨折容易導致股骨頭壞死,長期臥床,繼而引起褥瘡、尿路結石等並發症,甚至誘發腦血栓。
有15%的病人甚至會在骨折一年內死亡。
 
“人老腿先知” 必知腿部衰老的報警信號:腿腳沒有原先靈便了。
這是衰老的最早特徵。
40歲後,很多人感到腿腳不靈活,稍微多走點路,就像腿上灌滿鉛,發酸發脹,上樓梯也越來越費勁,沒爬幾層就氣喘吁吁。
  
報警信號:做點事就腰酸腿疼。
特別是中年女性,只要站的時間一長,就會覺得腰酸腿痛。
咳嗽時,腿還會出現放射性疼痛。
如果小腿肚出現壓痛更要注意,說明腸胃已經開始“罷工”了。
  
報警信號:走路變慢。
不知不覺中,步速越來越慢。偶爾走快點,會覺得腿腳不聽使喚,過後會連續酸痛好多天,甚至出現肌肉萎縮的情況。
  
報警信號:雙腿一側發涼。
即使夏天也總感到小腿肚涼颼颼的,有時還覺得從臀部開始,到腳後跟,中間一條線都涼涼的。
這可能是血液循環不暢造成的,也可能和腰椎間盤病變有關。
  
報警信號:抽筋次數增多。
如果不是在運動後或因為受涼而抽筋,那就要注意了,這可能是骨質疏鬆的表現。有些人還會出現足跟疼痛,也必須引起注意。
  
報警信號:腫脹。
血液循環不好會導致腿脹,同時這也是心腦血管病或腎臟疾病患者常有的症狀。
  
報警信號:靜脈曲張。
女性更容易出現這種情況,20歲後就有可能發生。
一旦腿上的血管突然非常清晰,彎彎曲曲像蛇一樣,說明腿部血管出現了勞損。
  
報警信號:髖膝關節疼痛。
幾乎所有關節都會隨著年紀增大而變得脆弱,特別是髖、膝這兩處關節。
如果你發現在下樓梯、蹲下或跳躍時出現不適,甚至腿部有摩擦磨損、卡住動不了的感覺,說明關節已經急需保護了。 
 
 
這樣做能阻止衰老提前來!
 
雖然人到中年後,腿會慢慢衰老,但養腿是一輩子的事,從20多歲開始,就要注意保護。特別是現在的開車一族,以車代步慣了,腿部力量通常比常人差,只有養好腿,才能阻止衰老提前到來。
  
首先,注意保暖,穿寬鬆的褲子,促進血液循環
劉德泉說,千萬別讓腿部受涼,平時常用熱水泡泡腳,使氣血能順利到達人的上身,維持機體平衡。
 
同時,老年人要穿寬鬆的褲子和鞋,鞋跟2—3公分比較合適。
 
此外,臨睡前拿個小枕頭墊墊腿,也能促進血液暢通。
 
其次,多曬太陽
不僅有利於保暖,還可以促進體內維生素D的形成,避免雙腿鈣流失,有效預防骨質疏鬆。
  
最後,就是要多運動。
幾位專家教給大家一套從上到下的養腿保健操。
 
髖部
每天堅持背部靠牆站立,腳慢慢往前走,然後再退回,保持一個平穩狀態。
此時背的下部要始終緊貼牆壁。

膝蓋:
雙膝並攏,屈膝微微下蹲,雙手置於膝蓋上,先順時針方向旋轉30次,再逆時針旋轉30次,扭完雙膝後,再隨意活動一下肢體。

腿:
老年人可選擇慢跑、游泳、打太極等有氧運動,最好每天能堅持健走45分鐘。
 
中醫醫院老年病中心劉征堂 教授建議,常揉腿肚:彎腰或是坐著讓雙腿下垂,用雙手同時輕輕拍打雙腿,由上至下反覆拍打數遍,再用雙手握拳置於雙大腿和腿肚處,旋轉揉動數十次。

腳踝:
多踮踮腳後跟,建議抬起腳後跟再繃緊腿,每次保持5—10秒。

腳趾:
兩腿伸直,低頭,身體向前彎,以兩手扳足趾關節各20—30次,能鍛鍊腳力,防止腿足軟弱無力。
 
最健康食物排行榜
醫師&營養師用力推薦一定要吃的自然健康食物

BEST 1 第一名 : 糙米
BEST 2 第二名 : 洋蔥
BEST 3 第三名 : 地瓜
BEST 4 第四名 : 海藻類
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BEST 6 第六名 : 山藥
BEST 7 第七名 : 菠菜
BEST 8 第八名 : 黃豆類
 
排毒功效前20名食物排行榜 TOP20
 
維持健康的關鍵在排毒

TOP 1 第一名 : 地瓜
TOP 2 第二名 : 海藻類
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TOP 9 第九名 : 南瓜
TOP 10 第十名 : 燕麥
TOP 11 第十一名: 花椰菜
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TOP 13 第十三名: 蘆筍
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TOP 17 第十七名: 草莓
TOP 18 第十八名:
TOP 19 第十九名: 櫻桃
TOP 20 第二十名: 空心菜
 
抗氧化效果前10名食物排行榜 TOP10
 
抗氧化 = 防癌 + 抗老

TOP 1 第一名 : 茶
TOP 2 第二名 : 葡萄
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TOP 5 第五名 : 南瓜
TOP 6 第六名 : 芝麻
TOP 7 第七名 : 枸杞子
TOP 8 第八名 : 洋蔥
TOP 9 第九名 : 蘆筍
TOP 10 第十名 : 茄子

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