Do you want to live a hundred years old? This may not be the dream of most people, because living to the age of 100 may be accompanied by illness or illness, and it requires a lot of care from your family. But if you can live to a very high age and maintain enough health, be able to run 10 kilometers or climb steep mountains, or at least be independent, would you like this kind of lifestyle?
experts say that having a longer healthy life does not mean that you will never get sick or suffer from chronic diseases, but that even if you get sick, it will not cause too much trouble to your old age.
The following are experts' suggestions on how to grow old healthy:
1. Relieve pressureWe all worry about the big and small things happening in life, but we will accelerate aging under pressure for a long time. The pressure can add to low-grade inflammation, which can damage cells and affect the length of telomeres.
experts point out that a quick way to reduce pressure is to use a view change called "time separation". Think about your biggest concern and ask yourself how important these questions will be in a week, a month, a year, or a decade. What we worry about today will almost always be insignificant. If you can remind yourself this every time, you will feel a delusion.
Another way is to meditate, write a diary or run, which can help you enter an internal state and motivate you to maintain other habits that help reduce stress.
2. Controlling blood sugarContinuously high glucose concentration in the blood, or fluctuations that often rise from high to low, will harm many cells in the body, which lays the foundation for the development of diseases such as diabetes and heart disease. Over time, suffering from these diseases can further shorten your health.
experts say people with high risk of heart disease and prediabetes may benefit from looking at their blood sugar response to a single food choice, which can be done by using a continuous blood sugar monitor.
In terms of diet, you can adopt a Mediterranean diet, which is rich in vegetables, fruits, high-quality fat and protein. It is not only ideal for overall health, but also the best way to control blood sugar. If you don't have this kind of diet, you can start with a healthy salad before dinner.
3. Regular exerciseRegular exercise keeps muscles strong and helps us stay energetic in old age, but it has more benefits for our healthy life, including stimulating the whole body to fight chronic inflammation and controlling insulin concentration that is harmful to the cells.
experts point out that in addition to at least 150 minutes of exercise per week, such as walking, running, swimming or playing netball, it is also wise to keep active all day. For example, get up every half an hour and walk in the office, or swipe the kitchen before sitting down to look at the TV, and choose to climb the stairs as much as possible.
In addition, certain forms of resistance training, such as weighting or using resistance straps, are important because loss of muscle mass is one of the risk factors for older people to become weak.
4. Pay attention to mental healthWHO, the world's health organization, pointed out that about 18 million people die from cardiovascular disease every year around the world, which also makes more people unable to survive an impulse and fulfilling life. Therefore, prevention strategies are beneficial at every stage, whether your heart is completely healthy, or you have cardiovascular alerts such as hypertension or hyperstinum, even if you have had a heart disease.
Experts point out that although buying extra food is convenient, when you make your own meals, you can control portion size, use healthy ingredients, and limit hidden sugars and trans fats. In addition, discovering new food recipes can also make eating more fun.
Secondly, sleep is one of the most important things to improve health and life, because the key organizations will be repaired at this time, including those of the heart. Experts suggest that by maintaining a regular daily sleep schedule, establish routines to improve your sleep health, such as bathing, reading, meditating and/or writing down what you are grateful for.