Aging is inevitable. We are all going to be old sooner or later. But you can extend your life, as well as make it healthier and happier. How to do it? Scientists who have conducted numerous studies in which they studied the influence of various factors on the quality of life, have found the answer to this question.
These are 5 good habits of centenarians, which will be discussed in the material of the Internet publication estet-portal.com. If you follow them, the risk of developing diseases is reduced to a minimum, health improves, and life is significantly extended.
1. Good habits for centenarians: get enough sleep
2. Pay special attention to physical activities
3. Eat tasty and healthy food
4. Watch your weight and keep the "golden mean"
5. Longevity Habit: Have an Active Social Life
Good habits for centenarians: get enough sleep
With age, the need for sleep decreases: in old age, it is enough to sleep 5-6 hours to get enough sleep and feel alert.
But far from all people have a good sleep: someone suffers from insomnia, someone sleeps more than 9-10 hours, and someone feels constant sleepiness during the active time of the day.
Insomnia and drowsiness are often caused by the use of certain medications and anxious thoughts. And as for excessive sleep, it means that the body does not have enough iron or vitamin B12, an infection has penetrated into it, or depression has seized the person.
Therefore, in order to be known as a long-liver, get rid of those factors that lead to sleep disturbance. And then get into the good habit of sleeping properly.
Try to keep a proper sleep schedule. And that means: go to bed and wake up at the same time. Sleep at least 7-8 hours. Do not rest for a long time during the day and do not fall asleep in the late afternoon.
In order to sleep soundly, prepare for bedtime in advance: at least an hour before rest, turn off the computer and TV, air out the bedroom and close the blinds. You can even arrange a kind of evening ritual: go for a walk, take a bath with essential oils, read a book.
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Pay special attention to physical activities
Elderly people often complain of weakness, feeling unwell and other ailments. In most cases, this is due to a sedentary lifestyle. But when a person is not active, his muscles atrophy, resulting in various diseases. Therefore, the conclusion here is the same: don't sit in one place, move more.
Regular training for 30 minutes every day contributes to the good absorption of nutrients that are poorly accepted by the body with age. Training delivers nutrients along with oxygen to all organs, including the brain. Bone and muscle tissue is also restored.
Regularly engaging swimming, yoga, cycling and hiking, thereby minimizing the risk of catching fractures, arthritis, diabetes, cardiovascular disease, obesity in old age , depression and even Alzheimer's disease.
Eat tasty and healthy food
Many pensioners don't buy natural and quality products due to lack of money. Therefore, they manage with what is available and harmful. But this leads to poor appetite, many diseases and loss of pleasure from food.
Therefore, remember the third useful habit – eat tasty, natural and healthy food.
Eat at least 5 servings of fruits and vegetables every day. And make your menu more colorful. Include green, red, orange, purple and other foods in it. The brighter and more iridescent it will be in your plate, the more various antioxidants you will absorb.
Pay special attention to protein and antioxidants, as we need them more as we age. Thus, protein maintains the condition of bone and muscle tissue, reducing the risk of fracture when falling to a minimum.
And the main task of antioxidants – protection against free radicals, which are actively formed with age due to an excess of sunbathing, the use of household chemicals, the use of foods rich in nitrates, bad habits, and so on.
If foods rich in antioxidants are consumed regularly, the risk of developing diseases such as arthritis, cataracts and cardiovascular diseases is minimized. In addition, antioxidants slow down the aging process.
Vegetables, fruits, meat, fish, eggs, whole grains, nuts, dairy products – all this will allow you to stay young and healthy for a long time.
Watch your weight and keep the "golden mean"
In old age, some pensioners suffer from obesity, while others – from lack of weight. The reason for this is the side effects of drugs, the lack of certain vitamins, resorting to harmful semi-finished products, a complete feeling of loneliness.
According to scientific studies, it is overweight or underweight that increases the risk of mortality.
Therefore, from a young age, make it a good habit to watch your weight, that is, avoid both obesity, which leads to cancer, vision problems and other diseases, and lack of body weight.
In general, stick to the "golden mean" – have a certain amount of body fat. It is he who prevents the occurrence of a fracture during a fall and helps to get back on his feet after serious illnesses: influenza, pneumonia or cancer.
Eat protein. It will help you maintain useful weight in old age.
Also eat healthy fats: avocado, olive oil, dairy products. But do not forget about fresh vegetables and fruits. And as you eat, eat slowly, chewing it thoroughly.
Good Habit for Longevity: Have an Active Social Life
As people age, they lose friends, relatives, soul mates, and beloved pets. That is why they become lonely. They have no one to talk heart to heart with and no one to share their joys and sorrows with. All this reduces the quality of life and shortens its duration.
Therefore, regardless of your age, be sure to introduce one more useful habit into your life – socialization. Get out with friends for a weekend in nature, sign up for a fitness club for group classes, make friends of any age and then you will have the meaning of life.
Take a close look at all these good habits and introduce them into your life. But first get rid of smoking and alcohol. After all, they shorten life.
Cigarettes lead to asthma, heart attack, stroke and even lung cancer, and excessive alcohol consumption affects all organs and systems of the body, from the heart to the brain.
And the sooner you stop bad habits and replace them with good ones, the better for you. Your life will change dramatically, it will become long, active, bright and happy.
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