The famous Russian scientist and Nobel laureate Ilya Mechnikov, the founder of gerontology – the science of aging, argued at the beginning of the 20th century that the body’s potential is designed for 120 years.
1. Get enough sleep
It is impossible to replace sleep with other types of recreation. Therefore, even a small lack of sleep – 3-4 hours during the week, can affect the state of health. Lack of sleep disrupts the production of glucocorticosteroids , including cortisol (a stress hormone). This affects carbohydrate, protein and fat metabolism and can lead to a set of extra pounds, obesity, cardiovascular diseases, type II diabetes, and decreased immunity.
Interesting: Japanese scientists experimentally found that the life expectancy of people who slept less than 4.5 hours a day decreased by about 1.6 times. The lowest mortality rate was recorded in the group of those who slept 6.5-7.5 hours. An excess of sleep (over 9.5 hours) almost doubled the death rate.
2. Move
Insufficient physical activity is one of the risk factors for the development of cardiovascular disease, diabetes and cancer. WHO recommends that adults aged 18 to 64 should include at least 150 minutes of moderate intensity or 75 minutes of high intensity activity per week. Regular physical activity improves muscle tone, develops a sense of coordination and balance, which reduces the risk of falls and fractures, maintains a normal metabolism, and reduces the likelihood of hypertension, stroke, breast cancer, and depression.
Interesting: Canadian scientists conducted a meta-analysis (summarized results of several dozen studies) and found that exercise is one of the main methods of preventing breast cancer recurrence. It was found that physical activity in the amount recommended by the WHO reduced mortality from breast cancer after treatment by 41%.
To avoid the risks associated with exercising, determine whether your body is ready for physical activity. For this, CITILAB doctors have specially developed a profile.It evaluates the most important biochemical indicators of health and is suitable for those who have just decided to go in for sports, and for those who are already exercising.
3. Get tested
Early diagnosis of cardiovascular diseases, type II diabetes mellitus – diseases that significantly reduce the quality of life – is the basis for active longevity. WHO experts state that a cure is almost always possible!
To exclude kardioriski any kind of regular basis is recommended chekapy ( check-up closeup ) are complex survey evaluating the most important biochemical parameters.
4. Monitor your intestinal microflora
One of the causes of premature aging is a violation of the composition and properties of the intestinal microflora. Bacteria in the intestine are involved in the synthesis of amino acids and vitamins of the B group, vitamin K, regulate gas exchange and renewal of mucous membrane cells, increase the activity of intestinal enzymes and improve immune defense. However, when consuming an excessive amount of meat products, as well as poor-quality, contaminated or insufficiently thermally processed food, taking antibiotics and other drugs, the balance of microflora in the intestine can be disturbed.
Interesting: The inclusion of fruits, vegetables and herbs in the diet has been shown to reduce the risk of cancer, diabetes, osteoporosis and Alzheimer’s disease.
If possible, eat meat 1-2 times a week, choose low-fat varieties, this will help maintain the balance of protein, iron and vitamin B 12 without harm to health. Eat at least 2-3 servings of fresh vegetables daily.
5. Boost your brain efficiency
Cognitive ability declines with age. It becomes more and more difficult to memorize and analyze information, master new types of activities and make decisions quickly.
To keep your mind clear and sharp it is important to:
– exclude pathologies of the cardiovascular system, for example atherosclerosis, in which there is a violation of blood circulation in the vessels;
– avoid stress, as cortisol suppresses the work of neurons;
– get enough sleep, this is necessary in order to transfer information from a short-term to a long-term reserve;
– exercise to improve blood flow to the brain.
Interesting: It has been proven that omega-3 fatty acids, as well as magnesium, play a special role in the functioning of the brain. Polyunsaturated fatty acids such as docosahexaenoic and eicosapentaenoic acids are involved in the synthesis of new nerve cells. Therefore, it is important to include in the diet of nuts, fish of fatty varieties containing omega-3 fatty acids, magnesium and vitamins.
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