Some time ago, the idea of eternal youth was just a dream. But now science has made significant progress, working on research that helps people live longer.
The average life expectancy for men is 68 years for women – 73 years. But many people safely step over the 80-year-old mark and remain healthy. What determines the average length of human life? It turns out, not only from genetics but also from such simple factors as a lifestyle or proper nutrition. There are several scientifically proven ways to prolong youthfulness and increase longevity.
1. Don’t overeat
Eating in moderation reduces the risk of disease and helps fight aging. The important point is to reduce the consumption of not only calories but also individual microelements that are contained in food.
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2. Follow a diet
Following a Mediterranean diet may be another factor that will help slow down aging. According to scientific evidence, global diets link environmental sustainability and human health . the Mediterranean diet significantly slows down the aging process. It reduces the likelihood of developing type 2 diabetes by 16%, cancer by 7%, and coronary heart disease by 26%.
The Mediterranean diet includes vegetables, beans, peas, fruits, olive oil, fish, poultry, and nuts. This is a low-calorie, and low-fat food, rich in dietary fiber, potassium, vitamins C and K. Another important component of the Mediterranean diet is wine, which contains a whole range of nutrients (catechins, resveratrol, quercetin) that improve the functioning of the cardiovascular system. Eating meat and fatty dairy products is kept to a minimum.
3. Go in for sports
Exercise is a key part of a healthy lifestyle. According to scientists, regular exercise can defeat any disease, from cancer to obesity. Physical activity has helped healthy people reduce the likelihood of developing arthritis by 48%, reduce the likelihood of developing Alzheimer’s disease by 50%, and reduce anxiety by 48%.
With stress and depression, scientists recommend going for a jog or a walk: no matter how many kilometers you walk, the result will have a positive effect on your body.
However, everything is good in moderation. Scientists have proven that prolonged training and prolonged participation in sports such as triathlon, cycling, and participation in marathons and ultramarathons can cause harm to the cardiovascular system. Therefore, in regular sports, you do not need to reach fanaticism.
4. Cook right
The delicious crispy crust that forms during frying is the result of glycation. This process’s end products are damaged molecules of proteins or fats, which are “cross-linked” with carbohydrates. In this state, they cannot perform their functions correctly, becoming one of aging and developing many diseases, such as diabetes, atherosclerosis, chronic kidney disease, and Alzheimer’s disease.
What’s more, fried food contains trans fats, which are poorly broken down in the body and accumulate in the blood vessels, forming cholesterol. They cause inflammation in the vascular walls, and contribute to the appearance of atherosclerosis, increase the risk of heart attacks, Alzheimer’s disease, senile dementia, and diabetes.
In order to preserve all the useful properties of products and not harm the body, it is recommended to cook, stew or steam food.
Some condiments used in cooking are great anti-aging agents. For example, the Provencal herbs seasoning (it contains thyme, oregano, rosemary, basil, sage, tarragon, dill, and other herbs) helps with atherosclerosis prevents the development of cardiovascular diseases.
5. Less stress
Under stress, a person’s immune system is damaged, which leads to a high risk of various diseases. Unpleasant bonuses include bags under the eyes, wrinkles, gray hair, and chronic fatigue. Scientists have proven that constant stress can lead to heart disease, diabetes, obesity, cancer, asthma, and depression. Stress shrinks telomeres, contributing to aging and age-related diseases.
Stressful events can dramatically accelerate the aging of immune cells, even in a period as short as one year.
Eli Puterman, Associate Professor, Department of Psychology, University of California
To live a fulfilling life, you need to learn how to deal with stress and anxiety. To do this, follow the simplest rules: eat right, exercise, and maintain a sleep schedule.
6. Give up smoking
Love for cigarettes leads to cardiovascular system diseases, lung cancer, skin and dental problems. According to research In America, smokers’ overall mortality rate (both men and women) is three times higher than non-smokers. Death due to smoking accounts for every five deaths. The diseases from which smokers die most often are cancer, respiratory and vascular diseases.
If you need a reason to quit smoking, consider this: Every month you go without cigarettes adds a few days to your life.
Read also: 3 Simple Tips to Keep Your Brain Young and Healthy
7. Use gadgets
Modern technologies are excellent assistants in maintaining a healthy lifestyle. Now you can collect all information about your body quickly and cheaply using mobile applications, fitness bracelets, or body sensors.
Medical gadgets allow you to accumulate a complete database of individual data. There are methods for processing such information with direct recommendations for improving the state of the body. Over time, this data will be processed in more detail, which will help doctors make more accurate diagnoses.
For example, Cardia Mobile is a cardiac monitor attached to the back of a smartphone or tablet. To read the readings, you need to put your fingers on the two sensors for 30 seconds. The received data will be available in a mobile application, through which you can also print the indications for the doctor.
8. Take medicines for old age now
There are projects aimed at researching medical ways to prolong your youth. Similar companies are conducting clinical trials of drugs for aging.
One of these projects is Open Longevity. It is a community dedicated to conducting clinical research on ways to slow down aging. You can participate in the project as a volunteer or as a patient.
Adapted and translated by The Cop Cart Staff
Sources: Life hacker