Find out what each of us can do to fight the signs of aging to be healthier, feel younger, happier, and prolong active full life. The world's leading experts who study the problems of aging and longevity have devised some useful tips: How to stay young and live longer.
What can each of us do to be healthier, feel younger, elevate mood, and ultimately lead to an active full life? Scientists-gerontologists who study the genetics of aging and longevity, the world's leading experts against aging have devised 21 Tips: How to start a new life to prolong youth.
1. Let's start with the food. Scientists remind: Many studies show that food and diet are one of the main ways available to adjust the pace of aging and longevity. The first step would be to reduce your diet by 25% by reducing the portion you eat. This way of dealing with aging is called "calorie restriction." However, less does not mean worse. It is important to monitor the balance of nutrients to obtain the required amount of essential amino acids and fatty acids, vitamins, and minerals. Fortunately, this can be achieved by eating enough available and inexpensive produce, including growing one in their garden if you have one.
2. Avoid products containing trans fats with an excess of fructose and salt. Unfortunately, sometimes labeling regulations in some countries do not require the authority to specify trans fats in products, so experts recommend focusing on names such as hydrogenated fats, margarine, cooking oil. Often, trans fats are found in the butter for various spreads and sandwiches.
3. Avoid fried foods. Use other related cooking styles, many of them, such as baking, stewing, aero grill, double boiler, and others.
4. Avoid sugary drinks and juices, fast food.
5. Eat at least 500 grams of vegetables (except potatoes), leafy greens (parsley salad) every day. For dessert, not very sweet fruits are best suited; They contain biologically active substances, vitamins, minerals, and dietary fiber. The latter is a guarantee of good digestion and health of the intestinal microflora. At the same time, beware of excess fructose as it provokes metabolic syndrome.
6. Try to eat three times a week fatty fish, nuts, seeds (pumpkin, sesame, and linseed), olive and linseed oils, mushrooms, dark chocolate, seafood. Garnish with a high glycemic index (white rice, mashed potato, or fried potato) to replace the more useful (buckwheat, durum wheat, whole grain cereals, and legumes).
7. Periodically check your weight, blood sugar, triglycerides, and cholesterol in the blood.
8. Periodically drinking green or black tea, or up to 3 cups of black coffee a day - in the absence of contraindications - reduces overall mortality and prevents some cancers.
9. Arrange fasting days from time to time. Scientists at the University of Southern California in Los Angeles recommended 5 times a month to reduce calorie daily intake by 50%. This will reduce the chances of problems with metabolism.
10. Night's sleep is the most important regulator of the rate of aging and life expectancy. Researchers recommend trying to maintain continuity of the circadian rhythm. Most useful for going to bed before midnight, when the maximum production of melatonin (the sleep hormone) occurs in a state of complete darkness.
Most studies have shown that the ideal is to sleep at least 7.5 hours per day. It is desirable to have an orthopedic pillow. Thus it is better to sleep on your side instead of your back. Since almost all of us live under strong light pollution (street lights, lights in neighbors' windows, illuminated advertisements), windows should be closed with thick curtains to sleep in the dark at night – emphasize academics. Try not to sit on TV, computer, do not use tablet and mobile phone at least 30 minutes before bedtime. Artificial light from screen gadgets delays the onset of melatonin production. Turn off electrical appliances in the bedroom at night, so that the light diode lamp does not distract you.
11. Another "whale" of longevity - movement and exercise, which help to feel young. Give yourself moderate cardio and daily weight training, walk more! Aim to walk about 10,000 steps per day - advise scientists. This will avoid problems with venous outflow in the legs, maintain a healthy weight, increase the sensitivity of muscle cells to insulin (increasing this sensitivity is the most important means of preventing diabetes, obesity, and other disorders). For those who have a chronic disease, be sure to consult with your doctor about the intensity of the load.
12. Give yourself a regular mental workload - communicate with your friends, follow the daily news, solve complex mental tasks, play crossword puzzles, learn foreign languages and new formulas. This will slow the deterioration of cognitive (mental) function.
13. Try to look good. It gives confidence, a feeling you carry for your age. Studies have shown that such a feeling stimulates neuroendocrine regulation of life processes and slows down aging!
14. Maximum dysbacteriosis to avoid colds and other infections, avoid sources of allergies. Do not run such diseases. Treat the cold on time and avoid complications. You should get vaccinated regularly. IMPORTANT: The less painful inflammation is in your body, the slower the aging process.
15. Travel regularly - picnic in nature, go on excursions to other cities, take a walk in the open air. Avoid depressive thoughts and irritation; Learn to control your stress. Prolonged or severe stress accelerates aging.
16. medium and short-term stress, on the contrary, has a stimulating effect; Awakening the body's defenses. According to this principle, thermal tempering works to make your body strong from the inside. A similar effect on the body is a strict diet, intense physical exercise, and meditation. You will experience the positive effects of moderate stress only if you give your body enough time to recover between exposures.
17. Observe the balance of time spent in the sun. On the one hand, exposure to the sun contributes to the development of the necessary active form of vitamin D3 - an excess of the sun leads to photoaging of the skin, and a person begins to look older than his years. Wear a hat and sunglasses in sunny weather. Skip the solarium.
18. Finally, find the strength to give up bad habits. Quitting smoking can add about 9 years of life, rejection of alcohol abuse - 8 years.
19. Watch for signs of having age-related diseases: heart, diabetes, osteoporosis, various types of cancer, and others. Get a medical checkup done from time to time and consult a specialist, do not be negligent in medical examination.
20. Do not use steroids unless necessary. Consult your doctor about the medicine.
21. Try to control for at least the most accessible biomarkers of aging. During routine medical examinations, the condition of the carotid artery wall, the stiffness of blood vessel walls, homocysteine levels, and glycated hemoglobin in the blood, should regulate the metabolism of hormones (IGF-1, leptin, and cortisol). The deviation of these indicators indicates accelerated aging.
If you follow these recommendations, you'll be surprised to learn how your health and well-being will improve, leaving you feeling younger, according to scientists investigating how aging passes.
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