Eat Plants, Try Pilates, Stay Positive: How to Stay Young for Your Age | old man

femaleDo you not want a long and healthy life? Aging Negotiation may not be possible, but depending on how you do it, there’s room for a little wiggle. But there is no time to lose. Ideally, you would be in good health before reaching middle age. But it’s never too late to start. Each of us has a chronological age, measured by birthday candles. Because each person is different, there is also a biological age that reflects the actual age of our bodies. This age depends on the relationship between genes, lifestyle, and living conditions. It’s the biological age you can change by doing what I’m going to tell you.

Be positive about it.

Over 80% of people say they look younger than their age. This is because most societies view aging negatively, says Dr Serena Sabatini, a postdoctoral fellow at the Università della Svizzera Italiana. her study shows People who have good role models for aging, such as active grandparents, age better on their own. “They are less likely to be anxious, more likely to participate in life and follow a healthy diet,” Sabatini says. “When people feel more negative about aging, they age in a less elegant way with little effort to stay healthy.” Personality traits go in there too. “Being more open means you’re more likely to feel more positive about aging,” Sabatini says.

A 98-year-old mother with no short-term memory thinks positively about her age. She said, “She has only two years left to turn 100. She’s better than nothing.”

eat well

“Inflammation” is what happens to the body as our cells age and become damaged. The end result is chronic inflammation and a series of health problems. Research shows consistent results that diet protects us, says Dr Stacey Lockyer, Senior Nutrition Scientist at the British Nutrition Foundation. Dietary patterns rich in healthy plants, such as ” The Mediterranean diet and the Diet Against High Blood Pressure (DASH) diet, reduced risk of heart disease, type 2 diabetes, and some cancers, and death from any cause. All of these diets are high in plant foods, including fruits and vegetables, whole grain foods, protein including plant proteins (pulse, nuts), and some fish, seafood, poultry, lean meat, and low-fat dairy (or dairy). Alternatives).” This diet avoids processed meats and foods high in saturated fat, sugar, and salt (cakes and chips).

For people (me) with a family history of dementia evidence Such a diet may delay cognitive decline for years.

Don’t worry about supplements

A balanced diet means no supplements are needed. But Lockyer points out that the lack of sun in the UK winter has prompted the government to “consider” us. 10 µg of daily vitamin D supplement from October to March. Vitamin D is necessary for bone and muscle health. It’s essential for anything that shouldn’t be sitting down.

I might lose some weight

If you’re obese, says Lockyer, “Losing as little as 3 percent of your body weight can help reduce your risk of developing serious diseases.” She recommends small doses rather than drastic diets. “Weight control is far more important for blacks, Asians and other ethnic groups,” Lockyer explains. “They are at a higher risk of serious health conditions such as: type 2 diabetes lower BMI and waist circumference measurements than Caucasians.”

Don’t obsess over ‘superfoods’

When it comes to superfoods, strawberries and blueberries are fan favorites for their antioxidant and anti-inflammatory properties. Ayela Spiro, director of nutrition science at the British Nutrition Foundation, warns that the evidence is inconclusive. “People who consume berries may also have many other positive health-related dietary and lifestyle behaviors associated with healthier aging,” she explains. “The message remains to eat a diet rich in a variety of plants.”

My 98 year old mom loves blueberries.

exercise as you mean

everything is practice. It lowers blood pressure and reduces the risk of obesity, diabetes and heart disease. If you’ve been exercising for 150 minutes (4-5 days) a week since your 20s, congratulations. Don’t stop. Benjamin D Levine, a distinguished professor of exercise science at the University of Texas Southwestern, said, “People should think of exercise as part of personal hygiene, such as brushing their teeth, and then ‘add’ later. say it’s not medical center. his research is Shows that exercise training started in middle age can reverse the stiffness of the heart muscle that can lead to heart failure.

One day out of 4-5 days of exercise high intensity exercise (Up to 95% heart rate), two or three will make you sweat and one might be less strenuous like tennis the way I do it. Levine says that brisk walking for 30 minutes five times a week also works.

Resistance is the opposite of futility

“Resistance training is important for maintaining strength, balance and functional ability as you age,” Levine says. “But you don’t have to pump in the gym. pilatesstrength yoga, tai chi – There are many ways to improve muscle strength. Flexibility is much more difficult to improve, but by itself I don’t think it has a significant impact on mortality, cardiovascular disease or musculoskeletal injury.”

no smoking

omg! Need a word? can age biologically faster, but smoking while sitting.

menopause management

“Menopause is a sign of middle age. Just going through menopause makes women look older,” Sabatini says. But does the brutal loss of estrogen accelerate biological aging? maybe a little. There’s no need to be afraid of this, says Steve Horvath, professor of human genetics and biostatistics at UCLA. “Consider men as a reference group. Men have a much higher risk of dying than women, regardless of their menopause status.”

Menopause accelerates bone loss and increases the risk of heart disease. However, stock up on calcium (milk, cheese) and vitamin D (2 servings of fish, 1 serving of oil) in your diet, and saturated fats and salts may reduce your risk of osteoporosis and cardiovascular disease.

National Institute for Health and Care Excellence Views on the Use of HRT Alleviating menopausal symptoms is a decision you make based on your views of the risks and your fears.


Feeling lonely in middle age doesn’t mean you’ll start aging healthy. Especially if you are a man. that much research is not clear Why Loneliness Increases Your Risk of Dementia, Heart Disease, and Depression. Even with many people, you can still feel lonely. The mind has tips on how to manage loneliness This includes volunteering and joining groups based on hobbies.

Illustration: Stephen Gregor

take a hobby or language

Healthy aging requires not only physical activity, but also mental activity. artistic hobby Especially things like painting, sculpture, or pottery can help with memory and thinking. However, anything that exercises the brain, such as waddle, is beneficial. have a little Evidence of learning a second language It can promote neuronal activity in the brain and keep you mentally sharp.

good night

It’s a myth that you need less sleep as you get older. “But it’s a common belief that older people sleep less, so people get older when they don’t get enough sleep,” Sabatini says. “Sleep deprivation has been linked to cognitive decline, depression and anxiety. It affects the way people feel about you..” Don’t ignore pain or medical conditions that can affect your sleep by blaming your age. “Mindfulness and a bedroom routine can help improve sleep,” says Sabatini.

take care of your skin

Dr Bav Shergill of the British Association of Dermatologists says that aging of the face follows a pattern. “The first sign is that wherever there is movement, the line starts to stay motionless. The volume of the face is reduced, a slight front chin is formed, and the cheeks are slightly reduced. We lose elastin and look more tired. People don’t care about looking old, but they don’t want to look tired.”

Avoid sun damage which causes skin to thicken, wrinkle and discolor. Smoking is even more harmful. On the plus side, Shergill says vitamin A topical products work. However, for prescription-level treatments such as retinoic acid, you should invest in your personal dermatologist, not what your dermatologist advises. He administers Botox because it is reliable and wears off. “Lines that go deep into your forehead can upset you. Botox can open your face, but you still want to be able to express your joy. It moves the eyebrows.”

have money

This is the elephant in this article. Dr Dario Moreno-Agostino, Research Fellow for Population Mental Health at King’s College London, said: Research shows that more money gives you a better health trajectory getting older. Dr. Gemma Spiers, Senior Research Fellow in the Department of Aging and Aging Policy Research at the National Institute for Health and Care Research at the University of Newcastle agrees: When you ask someone to eat healthier or exercise more, it pays off.”

Dr. Luisa Dillner is the Research Director and product development in bmj.

Eat Plants, Try Pilates, Stay Positive: How to Stay Young for Your Age | old man

Source link Eat Plants, Try Pilates, Stay Positive: How to Stay Young for Your Age | old man

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