Focus on the positive: experts named 7 secrets of longevity
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Aging experts say that by practicing a few simple behaviors, people can be healthier, live into their 80s, 90s, and even 100 years and be in good physical shape.
The New York Times writes about it.
“People are looking for a magic pill and here it is“says Dr. Luigi Ferrucci, Scientific Director of the National Institute on Aging, referring to simple recommendations.
So, 7 tips on how to add age to yourself from geriatricians (doctors who specialize in the treatment and prevention of diseases in the elderly):
| PHOTO: gpoinstudio/Depositphotos |
Move more
The first thing experts recommended was physical activity. Studies show that exercise reduces the risk of premature death.
Experts note that physical activity supports the health of the heart and circulatory system, and also provides protection against numerous chronic diseases that affect the body and mind. Movement also strengthens muscles, which can reduce the risk of falls in older adults.
“If you allocate time for physical exercises, then as the body ages, a person will be more physically resistant to changes in his body“says Dr. Anna Chang, a professor of medicine specializing in geriatrics at the University of California, San Francisco.
The best exercise, experts say, is any activity you enjoy doing and will stick to regularly. The American Heart Association recommends 150 minutes of moderate-intensity exercise per week, which means just walking for more than 20 minutes a day is good.
Eat more fruits and vegetables
The experts did not recommend one specific diet, but generally advised eating more fruits and vegetables in moderation and less processed foods.
The Mediterranean diet, which is dominated by fresh produce, is a good model for healthy eating and reduces the risk of heart disease, cancer, diabetes and dementia.
However, it is important to follow a healthy and balanced diet.
Get some sleep
Sleep is sometimes overlooked, but it plays an important role in “healthy” aging.
Studies have shown that constant quality sleep can add several years to a person’s life. Sleep is especially important for brain health: people who slept less than five hours a day had twice the risk of developing dementia.
“As people get older, they need more sleep, not less. Usually seven to nine hours of sleep per day is recommended“says Alison Moore, MD, professor of medicine and chair of the Geriatrics, Gerontology and Palliative Care Division at UC San Diego.
Do not smoke or drink too much alcohol
Smoking increases the risk of developing fatal diseases.
“There is no dose of cigarette smoke that is good for you“, Dr. Moore adds.
He adds that excessive alcohol consumption is harmful. More than one drink a day for women and two for men – and maybe even less – increases the risk of heart disease and atrial fibrillation, liver disease and seven types of cancer.
Control your chronic diseases
According to experts, almost half of American adults suffer from hypertension, 40% have high cholesterol and more than a third have prediabetes. That’s why experts say it’s very important to follow your doctor’s advice to keep things under control.
“It’s not fun to take medicine, it’s not fun to check your blood pressure and blood sugar. But when we optimize all these activities, they also help us live longer, healthier and better lives” says Dr. Chang.
Prioritize your relationship
Mental health often takes a back seat to physical health, but Dr. Chang emphasizes that it is just as important.
“Insulation and solitude just as harmful to our health as smoking. This puts us at a higher risk of dementia, heart diseasesstroke“, she notes.
Relationships are the key to not only living a healthier life, but also a happier one. According to the Harvard Study of Adult Development, strong relationships are the greatest predictors of mental well-being.
Develop a positive mindset
According to experts, positive thinking can help you live longer. Several studies have shown that optimism is associated with a lower risk of heart disease, and people who score high on tests of optimism live 5-15% longer than people who are more pessimistic.
This may be because optimists tend to have healthier habits and lower rates of some chronic diseases.
“If you had to pick one healthy practice for longevity, engage in some form of physical activity. If you can’t do that, then focus on the positive“, Dr. Moore concludes.
Read also: Is there any benefit from 5-minute training? The opinions of scientists were divided
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