The right lifestyle will ensure a quality old age.
Turn back the clock and it is still impossible to return to eighteen, unfortunately. But science says we can all slow down aging. Research confirms that people of the same year of birth can have different biological ages — and sometimes it differs by tens of years. Here are some simple rules, following which will help to really stop the moment and stay young, cheerful and very energetic.
Go in for sports
Physical activity is not only health, but also youth. One study confirmed that older people who exercise regularly had muscle mass, cholesterol levels, and even immune system function at the level of younger people. Aerobic exercise is especially beneficial, as it helps maintain healthy blood sugar levels and improves heart health. In addition, exercise helps fight depression, anxiety, and even improves cognitive performance.
Eat more vegetables
Fruits, vegetables and whole grains — these are the «magic» foods that help keep you young. Fiber, which is abundant in plant foods, is necessary for the healthy functioning of all body systems, including the brain. But don't go completely vegetarian: dairy, eggs, lean meats, and fish are very important to our health. Especially at the age of over 50 years, when the body is rapidly losing calcium.
Eat more protein foods
After the age of 40, we lose up to 8% of muscle mass every decade — and this can become a serious problem. To stay in shape, it is worth gradually increasing the proportion of protein foods in the diet: eat more nuts, dairy products, meat. Ideally, you should eat 25-20 grams of protein at each meal.
Get out in the fresh air more often
Vitamin D not only helps keep bones and joints strong, but also protects against age-related diseases such as certain forms of cancer and cardiovascular disease. Moreover, a study in which 2,000 women took part confirmed that a high level of the «sunshine» vitamin in the blood is directly related to the length of telomeres — a kind of «caps» at the ends of DNA cells that protect them from aging. To fully cover the daily requirement for this vitamin, it is enough to spend 15-30 minutes in the sun. And to make the effect even more useful, it is worth spending this time for physical activity — for example, a walk.
Protect yourself from sun
When going out, it is important to protect your skin from exposure to dangerous ultraviolet radiation, one of the main causes of skin cancer. In addition, it is ultraviolet that is the cause of early wrinkles and rapid skin aging. Use products with an SPF level of at least 30, and do not forget to moisturize your skin.
Drink more
As we age, the kidneys work less efficiently and we are less able to recognize thirst signals. Which can lead to dehydration — especially when taking certain medications that help remove fluid from the body. Meanwhile, a sufficient level of moisture is a prerequisite for maintaining health, youth and beauty. Water regulates body temperature, keeps skin and joints healthy, and is essential for proper digestion of food and elimination of waste. Therefore, monitor your condition and prevent the appearance of signs of latent dehydration.
Monitor your dental health
A growing body of research confirms a direct link between oral health and the development of age-related diseases such as stroke, diabetes, and cardiovascular disease. Most likely, this is due to the fact that the bacteria that cause diseases of the teeth and gums can get into the blood and penetrate into other important organs. Recent studies have also confirmed a link between gum disease and an increased risk of developing Alzheimer's disease. So don do do go to the dentist twice a year and take care of health of teeth gums and intestines
The healthy microflora that lives in our intestines ensures not only good digestion, but and affects the rate of aging of the whole body. The fact is that the intestine contains more than 70% of the cells that ensure the functioning of the immune system — and the ability of our body to resist many diseases, including dementia, depends on its health. Therefore, it is very important to monitor the normal functioning of the intestines, eat more foods rich in probiotics and fiber, and also consult a doctor if something goes wrong.