Some lifestyle changes can help prevent chronic diseases associated with faster aging and early death. This as a result allows you to live longer.
Express has published some “simple tips” from clinical innovator Dr. Noel Young to help you live longer
Sit less. The scientist states that one of the hallmarks of aging is the weakening and contraction of muscles. Starting at about age 35, the human body loses about one percent of muscle mass every year – this makes the risk of problems such as osteoporosis, general weakness, falls, and fractures an increasingly significant age.
“We are becoming increasingly sedentary, although as we age it becomes increasingly difficult to build muscle mass. To resist aging, you need to strengthen your muscles, and in order to do so, you need to move more,” said Dr. Noel Young.
Eat healthy food.According to the expert, fiber-rich foods such as vegetables, beans, cereals and fruits are associated with longer telomeres and increased lifespan. These foods are rich in nutrients such as vitamin C, vitamin E, and beta-carotene, as well as other antioxidants. Their fiber helps regulate blood sugar levels, lower cholesterol levels, and maintain a healthy gut biome.
Eating healthy fats such as fish, avocados and nuts also matters.
Manage stress. with longevity. The longer the telomeres, the longer you can live, which is why it is important to be able not to give in to intense anxiety.
Sleep from seven to nine hours.Sleep deprivation also causes telomeres to shorten faster. Sleeping seven to nine hours a day is important for a long life, and sleep should be of good quality.
Control blood sugar. Too high blood sugar can damage blood vessels and nerves , contribute to the development of diabetes and other chronic diseases.
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“Blood sugar rises naturally after eating, so it can be reduced by reducing the consumption of sugary foods and drinks, as well as refined carbohydrates – white bread, potatoes, pasta,” the expert voiced the advice.
Calorie restriction. Dr. Yang said some animal studies have shown that eating less frequently is associated with less negative effects of aging, as well as longer lives. Some scientists believe that non-critical fasting puts the body in a state of mild stress, which contributes to the switching of genes that activate cells.
Vitamin D control. Low vitamin D levels are associated with a shortened life expectancy . During the dark, cold months, it is especially important to control the content of an important vitamin and take it in the form of supplements when necessary.
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Formerly portal MedikForum.ru wrote about the importance of not sitting in a chair for a long time to maintain a healthy heart.