Many people believe that aging isinevitable and that it is simply impossible to stay young forever. But the science of human aging – gerontology – is constantly evolving, and we are learning more and more about what we can do to stay young. Or at least how to prolong youth and vitality for a longer period of time.
Protect Your Heart
Heart disease has become the number one killerworldwide. There is nothing more destructive to youth than poor treatment of your own heart. You can take control of your cardiovascular system by practicing a diet based on foods low in fat and sugar, living a healthy lifestyle, and not smoking. Here are some other things you can do to protect your heart:
- Include it in your weekly dietfish Preference should be given to such types as salmon, haddock, mackerel or tuna, which are rich in Omega-3 fats. Research shows that eating fish two to three times a week can significantly reduce the risk of heart disease. You can also take Omega-3 fats in the form of dietary supplements, but it is better to do this after consulting a doctor.
- Give preference to active recreationResearch shows that people who engage in physical activity in their free time (such as cycling or brisk walking) have a lower risk of cardiovascular disease than people who spend their free time less actively. Two hours a week of vigorous physical activity can reduce the risk of serious heart disease by sixty-one percent – just imagine how much that is! And at what cost? Even just having fun and moving, having fun and playing like a child, will help you avoid aging!
- Meet:Your Daily Magnesium Needs Again, research shows that people who get adequate magnesium from food have a lower risk of heart disease than others. So aim for 400-500 mg of magnesium per day. The best sources of magnesium include: spinach, halibut, cashews, oat bran, canned white beans, potatoes baked in their skins, brown rice, whole grain bread, bananas.
Warn oncological diseases
Cancer is the second leading cause of death in the world.Make sure you do everything you can to protect yourself from this ruthless disease: eat a balanced and varied diet, exercise regularly, avoid foods containing carcinogens, and get regular medical check-ups. Start reducing your cancer risk with these tips:
- Supplement your diet with vitamin D Thus, specialists often associate colon cancer with the lack of the "sunshine" vitamin. A lack of vitamin D can contribute to the development of other types of cancer.
- Try to make half of your dietvegetables, and it is better if they are brightly colored. Not only will you consume fewer calories, and therefore keep your weight under control, but you will also help your body resist the possible appearance of cancer cells. The brighter the color of vegetables and fruits, the more antioxidants they contain, such as vitamin C and carotenoids. On the one hand, studies have not shown that supplements containing antioxidants can prevent cancer, on the other hand, it has been definitely found that the products consumed by a person can be useful in this direction. Scientists have not yet been able to determine exactly which nutrient - or combination of different nutrients - is responsible for the body's resistance to cancer. But the results of most studies show that there is a link between eating more fresh fruits and vegetables and a reduced risk of lung, larynx, esophagus, stomach and colon.
Protect your skin
As our largest organ, our skin protects usbody from harmful environmental factors, particularly from sunlight. Sun protection is especially important – ultraviolet rays not only contribute to rapid skin aging by destroying elastin and thus contributing to the appearance of wrinkles, but also damage chromosomes in skin cells. This damage can lead to various skin diseases – including skin cancer – which can be life-threatening. Take the following steps to keep your skin healthy and discover new ways to stay young:
- Plan your outdoor activities like this:so that it falls in the morning or evening hours Avoid being in the sun during the hours of its greatest activity - from eleven o'clock in the morning to sixteen o'clock in the evening - and stay away from beaches and tanning beds to avoid exposure to harmful ultraviolet rays. When going outside, apply sunscreen with a protective level of SPF 30 or higher to your face and exposed areas of skin. You should apply the cream about thirty minutes before you plan to go outside. Then such cream should be applied to the skin every two hours, and additionally - if you swim or sweat heavily. In addition, cover your skin with long sleeves, wear a hat every time you have to be in the sun. Even if it is quite hot outside, you will be even more comfortable with long sleeves; the main thing is that the clothes are made of natural and light fabric.
- Check your skin from time to time tonotice the first warning signs of cancer in time. See if the color, size, shape, and appearance of moles, freckles, or other skin lesions change. Painful moles or those that change shape and size should definitely be examined by a doctor.
- Eat foods rich in carotenoids such as melon, apricots, carrots, pumpkin, spinach and other vegetables and fruits that have dark green, yellow, orange and red hues.
Strengthen your mind and spirit
Chronic stress can rob you of happiness,and health. It weakens the immune system, making you more susceptible to infections, colds, and many diseases. Stress causes wrinkles and other visible signs of aging. In addition, stress causes high blood pressure, which can lead to premature aging of the cardiovascular system. To counteract these damaging effects, try to identify what causes you stress, and then develop measures to help you cope with these situations. Start with the following steps:
- Leave the stress caused by workers in the officemoments Psychologists say that stress from work can be very harmful to our relationships with loved ones. Resilience to stress and maintaining good relationships with your family will help you avoid aging and stay healthy for a long time. Before heading home at the end of a hard day at work, take a few minutes to use some stress-reducing techniques, such as meditation or deep breathing. Leisurely walks in nature are also very helpful in reducing tension. So, if there is a beautiful park or a river with picturesque banks near your home, get off a few stops and walk through the park or along the river bank.
- Set meaningful life goals for yourselfYou can choose a few goals that will help you feel important and develop ways to achieve them. All of this will greatly improve your psychological well-being, which in turn can improve your health.
- Try to dilute your daily chores andworries with a good dose of humor Watch an interesting funny movie when you have a free hour or two, go to a comedy show on the weekend, or just chat with people who appreciate laughter and a good joke. Scientists say that laughter can not only reduce stress, but can also relieve pain, improve immunity, and lower blood pressure. And people perceive a cheerful, loudly laughing woman as much younger than an eternally worried and frowning matron.
If you are concerned about something
To any person who wants for many yearsTo stay healthy and young, you need to have regular medical check-ups. Just don’t go to your doctor’s appointment unprepared. Write down any symptoms that bother you, even if they seem minor, so you don’t forget them. For example, if you have pain from time to time, keep track of when it happens and how long it lasts. Tell your doctor about this, as well as what foods you usually eat and what medications, herbs, vitamins and supplements you take regularly. Also provide your doctor with information about your chronic diseases and how they progress. Tell him what kind of work you usually do and what kind of workload you have. Discuss with your doctor how all this could have affected the occurrence of unpleasant symptoms and what you need to do to eliminate them. But even if you are in perfect health, don’t neglect regular medical check-ups. We have tried to tell you in as much detail as possible about how to prolong youth and lead a full life for a long time. Follow our advice, and you will always be young!
