iLMS知識社群歷程檔Login
Position: 林玉華 > 健康保養
腿有勁 (轉載)
by 林玉華 2012-04-04 00:49:51, Reply(8), Views(816)

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
BEST 5 第五名 : 蘋果
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
TOP 3 第三名 : 綠豆
TOP 4 第四名 : 地瓜葉
TOP 5 第五名 : 木耳
TOP 6 第六名 : 韭菜
TOP 7 第七名 : 香菇
TOP 8 第八名 : 洋蔥
TOP 9 第九名 : 南瓜
TOP 10 第十名 : 燕麥
TOP 11 第十一名: 花椰菜
TOP 12 第十二名: 蘋果
TOP 13 第十三名: 蘆筍
TOP 14 第十四名: 苦瓜
TOP 15 第十五名: 胡蘿蔔
TOP 16 第十六名: 菠菜
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
TOP 3 第三名 : 柑橘
TOP 4 第四名 : 番茄
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

Reply(8)

 Diabetes is another common cause of erectile dysfunction pills like  Cenforce 200 . High blood sugar can damage the nerves that control sexual stimulation, which in turn can affect the blood vessels and arteries that provide the necessary blood flow for an erection.

Other causes of erectile dysfunction include high cholesterol levels, diabetes, and cardiovascular disease. High blood pressure is also a risk factor, as it can damage blood vessels and reduce the flow of blood throughout the body. Erectile dysfunction can be caused by any one of these problems, or can be a sign of an underlying medical condition. In addition to vascular problems, genetics and age are also factors that can cause erectile dysfunction pill  vilitra 60 .

Lifestyle choices can also affect a man's ability to achieve an erection. Smoking, excessive alcohol consumption, and substance abuse are all risk factors for erectile dysfunction  silditop 100 . A healthy diet rich in flavonoids and other phytonutrients can help prevent erectile dysfunction. A balanced diet and regular exercise can also help reduce the risk of erectile dysfunction. If a man is overweight, he should make lifestyle changes to improve his diet.

Physical treatment for erectile dysfunction can be beneficial, without the use of medications. The goal is to improve erectile function  snovitra 20  by restoring blood flow to the penis. Most doctors will start by addressing the underlying problem before moving to more drastic treatments. If this fails, medications or surgery may be necessary. If your doctor diagnoses an underlying medical condition, treatment may include medication, surgery, or penile implants.

Regular exercise can help you cope with winter and reduce the risk of developing anxiety disorders. Dr. Dearborn is hopeful that this research will help other generations. In fact, she plans to enter another Vasilopita event in the coming years. If all goes well, the benefits of exercise may outweigh any potential side effects. He hopes to spread the benefits of exercise and physical activity to future generations. So, start exercising today and let your ED pills like Cenforce D symptoms go away!

ED Pills:

tadalista 10

malegra 100

Suhagra 100

Initially, erectile dysfunction with Cenforce Pills was treated with drugs. This was done by a British physiologist named Giles Brindley. He injected a non-specific vasodilator into his veins to induce an erection. This method was soon followed by the development of oral agents. These drugs cause vasodilation, which relaxes the smooth muscle.


ED Pills:

black viagra pills cenforce 200mg

 

sildenafil citrate 150 mg red pill

Erectile dysfunction pills like Cenforce Professional is a common sexual problem in men. It affects approximately 18 million men in the United States. Men can experience this problem at any age after puberty, but its prevalence increases with age. There are various treatments for ED, including oral medications, erectile injections, and penile surgery. Listed below are some of the most common causes. If you suffer from this problem, talk to your doctor to determine whether there's a underlying medical condition that may be the underlying cause. If the cause is an underlying medical condition, treatment will be necessary.


ED Pills:


bluemen 100

begma 100

Thousands of people who have tried all the weight-loss methods in the world are still unable to shed those extra pounds. As a result, Cenforce 200 might be the answer for you. This is a legal weight-loss supplement that has been shown to work by reducing appetite and helping you feel fuller throughout the day, so it’s easier for your body to burn fat more effectively during exercise. 
Have other alternative ED pills: Cenforce 25 mgCenforce 50 mg

The injection form is sold under the brand name Edex, while the suppository form is known as MUSE, or Medicated Urethral System for Erection pills Cenforce FM. In addition, there are several possible side effects from Alprostadil, including bleeding and bruising.

The creams and lotions contain different dosages of alprostadil. Takeda Vitaros, for example, incorporates a skin-permeation enhancer that aids absorption after application to the meatus of the penis. MED2005, a topical gel, is another product that has been developed to improve absorption. The product has been shown to be effective within 10 minutes. Moreover, its potency was not affected by food or alcohol. Your health issue solve pills like alvitra 40.

There are several side effects associated with Alprostadil Erectile Dyfunction Lotion. Some users reported mild to moderate vaginal burning and dizziness. Among those reported, the risk of erectile dysfunction with Sildamax is relatively low. However, there are some people who cannot tolerate alprostadil. If you are allergic to it, consult a doctor immediately.

To identify relevant studies, we searched PubMed, Medline, and the Cochrane Library for studies of alprostadil in men with erectile dysfunction with Cenforce Soft. We looked for trials that compared alprostadil to placebo and assessed trial quality by rating each study on a 5-point scale. We also searched for studies using the first phase of a crossover design, and those involving full data from a single trial. We also sought studies reporting a patient/partner's satisfaction with their ability to achieve an erection during actual intercourse in the privacy of their home. We calculated the relative risk and NNT using standard methods.

Despite the aforementioned risks, intracavernosal injection of alprostadil is a relatively effective treatment for erectile dysfunction pills Suhagra and Super P Force. Its side effects are minor and tolerable. It has been the preferred therapy for men suffering from erectile dysfunction. Its efficacy has been proven through several clinical trials. The most important and question is whether this drug will help erectile dysfunction.

Another potential drawback is that horny goat weed is not FDA-regulated. Your health issue solve pills like Cenforce 25 There is no evidence that it improves male libido, and the studies haven't shown any evidence that it increases female sex drive. Nonetheless, a study in rats showed that icariin improved sex drive in men with vascular disease, so it may be worth a try.

Although animal studies have demonstrated that horny goat weed can improve libido, there is still no evidence to support its effectiveness in erectile dysfunction. However, it may be a useful adjunct in complementary therapy for ED Sildalist as its mechanisms of action are similar to those of estrogen. Despite the lack of clinical trials, it is still a good idea to talk to your doctor before consuming horny goat weed extract.

While horny goat weed extract for erectile dysfunction Sildalist Strong 140 is considered safe, there is a risk of cardiovascular complications with daily use. However, the risk of side effects is significantly reduced compared to Viagra, and it may even improve your libido in the long run. If you're taking a high-dose of horny goat weed, you should avoid it for at least two months to be sure it's safe for you.

Reply