Why Do You Age Faster Than Others? Learn These Anti-Aging Secrets
Exercise is the best anti-aging drug, exercise can:
The brain is more livelyOnly exercise can sustainably make the brain send growth signals to the body, which benefits exercise ability, mental activity, emotional control and other aspects. A study found that people who persisted in exercising for 3 months experienced continuous brain growth, the new parts were not only the areas controlling movement, but also the prefrontal cortex (human complex thinking activity is controlled by the prefrontal cortex).
Improved cardiovascular functionPeople over 50 years old, bone calcium decreases continuously, relying only on calcium supplements is not effective. Long-term lack of exercise, the bone's calcium needs will also reduce, a large amount of calcium will be excreted through urine. Long-term exercise can increase bone elasticity and toughness, improve or alleviate osteoporosis symptoms.
Relieve stressStudies have shown that exercise's efficacy in treating anxiety and depression is comparable to drugs. It can generate energy, stimulate optimistic mood, and help maintain a positive attitude. This is because exercise promotes the synthesis of serotonin and dopamine in the body, which are the brain's key chemical substances that determine happy emotions, thereby helping to alleviate depression and relieve stress. Exercise can also reduce the level of cortisol, which helps improve memory and focus, and improve work efficiency.
Persistence is keyOnly by persisting can exercise have meaning. In addition to the usual square dance and cycling, seniors can also do strength training.
Top Doctors' Anti-Aging SecretsMr. Maurice Gray, Professor of Oxford University's Institute of Public Health, based on 40 years of medical experience and his recent experience as Chief Knowledge Officer of the UK National Health Service, summarized simple and practical anti-aging tips and techniques, namely maintaining enthusiasm, preventing physical decline, and preventing disease.
Maintain enthusiasm: Age is just a number
Feeling old will make you really old. Because a negative and pessimistic attitude towards life will accelerate the aging process. Whether you are in your 50s, 60s, or 70s, you should imagine yourself as 43 years old. The reason is that people have no clear expectation of what 43 looks like.
It might be useful to say the following sentences often
1I am different from other 60/70/80 year olds in many aspects.
2My current self is no different from my 43-year-old self.
3I don't care what others think of aging. Their many ideas are wrong.
4Life has taught me a lot of things, and aging is a wealth.
5I can help others do a lot of things.
6I know my strengths and weaknesses.
Prevent physical decline: Brain must be agile, body must be healthy
Brain cells do not divide after birth, unlike skin cells and liver cells.
Frequent use of brain is crucial for delaying brain aging.
Specific measures include:1Quit smoking.
2Reduce alcohol consumption. At least 3 days a week after 70 years old.
3Prevent head trauma. Always wear a helmet when cycling, and seek immediate medical attention if the head is injured.
4Walk frequently. At least 30 minutes a day (or three 10-minute walks), which can improve overall health and benefit the brain. Seniors can walk for at least 3 times a week at 70 years old or older,
5Integrate exercise into daily life. For example, walking the dog, cycling to the shop etc.
It is very important to maintain a straight posture, avoid hunching and slouching, and prevent falls.
Elderly people's inner ear health declines, balance is worse, and muscle strength decreases, which leads to reduced coordination and balance.
Therefore, it is recommended that seniorsDo more balance exercisesEvery day can be done exercises include:(1) Feet together, stand straight, shoulders down naturally, chest up and abdomen tucked in, feet evenly distribute weight, focus on a point in front. (2) Stand on one leg, maintaining normal breathing for 10 seconds, then switch to the other leg and repeat, 3 times a week.
If you can increase the time of standing on one leg gradually, the effect will be more obvious. You can also integrate standing on one leg into daily life, such as brushing teeth while standing on one leg.
Prevent disease: Maintain energy level
Energy comes from food and oxygen. The older you get, the weaker your metabolism becomes, making it easy to feel weak. Disease, depression, lack of exercise and side effects of drugs all cause this result.
In terms of diet, in addition to appropriately reducing calorie intake, adequate protein intake should be ensured, and the following points should be paid attention to:(1) Eat more vegetables and fruits (at least 5 servings a day), fiber (such as oats, soybeans, rich in soluble fiber, whole wheat, rich in insoluble fiber),(2) Don't watch TV while eating.(3) Eat slowly and chew thoroughly.
