23 Ways to
Longevity and Feel Young
23 Ways to Longevity and Feel Young
Find out what each of us can do to help fight the symptoms
of old age to stay healthy, feel young, build morale and prolong an active full
life. Leading experts in the world who study anti-aging and longevity problems
have come up with some useful tips: how to stay young and live a long life.
How can each of us become healthier, feel younger, lift our
spirits, and ultimately prolong our active lives? The world's leading
anti-aging expert, scientist-gynecologist who studies bugging and longevity
genetics, has developed 23 tips: How to start a new life for young people in
the long run.
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Let's start with food.
Scientists recall: Numerous studies have shown that diet and nutrition are one
of the main methods available to optimize speed and longevity. The first step
is to reduce your intake by 25%. This way of dealing with bugging ਬੁ calorie restriction ic. However,
less does not mean worse. It is important to monitor the balance of nutrients
to get the required amount of essential amino acids and fatty acids, vitamins
and minerals. Fortunately, this can be achieved by eating many available and
inexpensive products, including those grown in their own garden if you have
one.
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Avoid products that contain
Trans fats, with high amounts of fructose and salt. Unfortunately, sometimes
labeling regulations in some countries do not require the right to specify Trans
fats in products, so experts recommend focusing on names such as hydrogenated
fats, margarine, cooking oils. Often, Trans fats are found in butter for
various spreads and sandwiches.
Ø
Avoid fried foods. Use
other cooking methods, many of them, such as cooking, stewing, arrow grill,
double boiler, and more.
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Avoid sugary drinks and
juices, fast food and restaurant food.
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Eat at least 500 grams of
vegetables (excluding potatoes), leafy greens (parsley salad) every day. For
dessert, the best fit is not too sweet fruit; they contain biologically active
substances, vitamins, minerals and dietary fiber. The latter guarantees good
digestion and health of the intestinal micro flora. At the same time, beware of
high fructose as it can provoke metabolic syndrome.
Ø
Try to eat fatty fish,
nuts, seeds (pumpkin, sesame and linen), olive and flaxseed oil, mushrooms,
dark chocolate, seafood three times a week. Garnish with high glycemic index
(white rice, shredded potatoes or fried potatoes) to replace the more useful
ones (book wheat, whole wheat, whole grain cereals and legumes).
Ø Try to eat most
foods that contain vitamins:
o
B6 (beans, walnuts,
buckthorn, beef liver)
o
B12 (cod, carp, perch,
beef)
o
By (spinach, broccoli,
cabbage, cucumber)
o
D3 (fish oil, cod liver
oil, egg yolk)
o
Folic acid (broccoli,
spinach, citrus fruits)
o
Omega-3 (herring, mackerel,
flaxseed oil, walnuts)
o
Calcium (cheese, dairy
products)
o
Magnesium (pumpkin seeds,
sesame seeds, oatmeal, walnuts)
o
Zinc (beans, peas, pumpkin
seeds, sesame seeds, peanuts)
o
Selenium (Brazil nuts,
garlic, mushrooms, corn)
o
Iodine (seaweed, cod liver
oil, Pollock, perch).
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These are substances that
have been shown by studies to have an anti-inflammatory effect.
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If there is a problem with
such products (contraindications, difficulty purchasing, etc.), experts
recommend the use of multivitamin supplements. However, the attitude towards
vitamins from pharmacies is very cautious among the majority of anti-aging specialists.
Such vitamin supplements are recommended as a last resort - only if you cannot
get your vitamins from food. It is important to remember that high amounts of
vitamins and minerals are no less harmful than their deficiency, scientists
insist. Foods, even those rich in vitamins, are not likely to produce large
amounts of vitamins and minerals in the body, but with dietary supplements,
that is, "vitamin concentrated", the risk of getting too much vitamin
is high. . Ideally, periodic research is needed to determine what vitamins are
digested in the body, and in addition, to determine the level of essential
micronutrients in the blood plasma. Is needed.
Ø
Periodically check your
weight, blood sugar, triglycerides and blood cholesterol.
Ø
Drink green or black tea
from time to time, or 3 cups of black coffee a day - in the absence of
contraception - reduces overall mortality and prevents some cancers.
Ø
Arrange fasting days from
time to time. Scientists at the University of Southern California in Los
Angeles have recommended a 50% reduction in daily calorie intake five times a
month. This will reduce the chances of problems with the enzyme.
Ø
The most important
regulator of age and age rate is a good night's sleep. Try to maintain the
stability of the circadian rhythms, the researchers recommend. Very useful for
going to bed
Ø
12 midnight, when melts
under complete darkness
Ø
Maximum production of
acetaminophen (sleep hormone).
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Most studies have shown
that the ideal is at least 7.5 hours of sleep per day. It is beneficial to have
an orthopedic pillow. This way you sleep better on the side than on the back.
Because almost all of us are exposed to harsh light pollution (street lights,
lights in neighborhood windows, advertising advertising) should close the
windows with thick curtains at night to sleep in the dark - emphasize
education. Do not try to sit at the TV, computer, at least 30 minutes before
bed, do not use tablets and mobile phones. Artificial light from the screen
gadget delays the start of melatonin production. Turn off electrical appliances
in the bedroom at night, so light diode lamps don't bother you.
Ø
Another "whale"
of longevity - movement and exercise, which helps to feel really young. Train
yourself in moderate cardio and regular weight training, go further! Aim for
about 10,000 steps a day - advise scientists. To increase the sensitivity of
muscle cells to insulin, this will prevent problems with bacterial excretion in
the legs, maintaining a healthy weight (increasing this sensitivity is the most
important means of preventing diabetes, obesity, and other diseases). For those
who have a chronic illness, consult your doctor about the severity of your
weight.
Ø
Assign yourself to regular
mental work - talk to your friends, follow daily news, solve complex mental
tasks, play crossword puzzles, learn foreign languages and new threads. This
will slow down the deterioration of the intellectual (mental) functions.
Ø
Try to look good. This
belief gives a feeling that you are as old as you are. Studies have shown that
such a feeling stimulates the neuroendocrine regulation of life processes and
slows down the buging!
Ø
Maximum to avoid colds and
other infections, dysbacteriosis, sources of allergies. Do not run such diseases.
Treat colds on time and avoid complications. You should get vaccinated
regularly. Important: The less your body is experiencing painful inflammation,
the slower the aging process will be.
Ø
Travel regularly - picnic
in nature, travel to other cities, walk in the open air. Avoid depressive
thoughts and irritability; Learn to manage your stress. Prolonged or severe
stress accelerates aging.
Ø
Moderate and short-term
stress, on the other hand, has a stimulating effect; Awaken your body's
defenses. According to this principle, thermal tempering strengthens your body
from within. One such effect on the body is strict diet, intense physical
exercise, and meditation. You will experience the positive effects of moderate
stress only if you give your body plenty of time to recover between exposures.
Ø
See the balance of time
spent in the sun. On the one hand, exposure to the sun contributes to the
development of the essential active form of vitamin D3 - too much sun exposure
causes skin to photograph, and the person begins to look older than his or her
age. In sunny weather, wear a hat and sunglasses. Solar renunciation.
Ø
Finally, find the strength
to break free from bad habits. Quitting smoking is worth about 9 years of life,
refusing to drink alcohol - 8 years.
Ø
Pay attention to the
symptoms of age-related illness: cardiovascular, diabetes, osteoporosis,
different types of cancer, and more. Perform periodic medical examinations and
seek expert advice, do not neglect clinical examinations.
Ø
Don't use steroids unless
absolutely necessary. Please consult with your doctor for case-specific
recommendations.
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Try to control the least
accessible biomarkers of the Buying Page. Regular medical check-ups should
include blood vessel walls, homocysteine levels, and the wall position of gyrated
hemoglobin in the blood, regulating the metabolic regulation of hormones
(IGF-1, lepton, and cortisol). Deviations from these indicators indicate rapid
aging.
If you follow these recommendations, you will be amazed at
how your health and well-being will improve, you will notice short feature
articles, according to scientists who examine anti-aging methods.
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