Biggest factor that determines how long your age is not the gene, but how well you live. Not sure? A new study published in the British Medical Journal England of 20,000 people shows that you can cut your risk of stroke in half by doing the following four things: active for 30 minutes a day, eat five servings of fruits and vegetables daily, and avoiding smoking and excessive alcohol
While they are some of the obvious steps you can take to age well, researchers have found that people who live to reach age 100 tend to share certain characteristics in the way they eat, move, and facing all sorts of stress- things that we can emulate to improve our own aging process. Of course, until the age of 100 years is very much possible if your parents. However, Thomas Perls, who study the century-plus set at the Boston University School of Medicine, believes that with the assumption you've completely rule out the gene for a fatal disease like Huntington's, "there is nothing stopping you from living independently well into 90s. " Heck, if parents and grandparents were heavy smokers, they may have died prematurely without ever reaching their true potential lifespan, so go ahead and shoot for those three digits. 10 Follow the habit, and check Perls' lifetime risk calculator to see how long you can expect to live.
1. Do not retire.
Evidence suggests that in a society in which people stop working suddenly, the incidence of obesity and chronic disease skyrockets after retirement, Luigi Ferrucci said, director of the Baltimore Longitudinal Study of the Aging. The Chianti region of Italy, which has a high percentage of centenarians (people who aged three digits), has a different view at your leisure. After people retire from their jobs, they spend most of the day working on their small farms, the cultivation of wine or vegetable, he said. They never completely inactive. Agriculture is not for you? Volunteers as guides at your local art museum or joining Experience Corps, a program offered in 19 cities that placed senior volunteers in public elementary schools during the 15 hours a week urban areas.
2. Floss every day.
That can help keep your arteries healthy. A 2008 New York University study shows that flossing every day to reduce the amount of gum-disease-causing bacteria in the mouth. The bacteria are supposed to enter the bloodstream and trigger inflammation in arteries, a major risk factor for heart disease. Other research has shown that those who have a high number of bacteria in the mouth they are more likely to have thickening of the arteries, other signs of heart disease. I really think people have to thread two times a day to obtain the greatest benefit in life expectancy, stressed Perls.
3. Moving.
Exercise is the only real source of the existing youth, said Jay Olshansky, a professor of medicine and aging researcher at the University of Illinois at Chicago. It's like a work of oil and lubricants for your car. You do not need to do it, but your car will run better. Study after study has documented the benefits of exercise to improve your mood, mental acuity, balance, muscle mass, and bone. And the benefits kick soon after your first workout, Olshansky added. Do not worry if you are not gym rats. Those who see the greatest gifts are the ones who go from doing nothing to simply walk around the neighborhood or local mall for about 30 minutes a day. Build muscle with resistance training is also ideal, but yoga classes, strength training can provide a similar effect if you're not into weight lifting.
4. Eat fiber-rich cereal for breakfast.
Getting the whole-grain servings whole grains, especially in the morning, appears to help parents maintain stable blood sugar levels throughout the day, according to a study conducted recently by Ferrucci and colleagues. Those who do this have a lower incidence of diabetes, a known accelerator of aging, he said.
5. Get at least six hours of shut eye.
Would save time sleeping to add more hours to your day? get more for the added years of your life. Sleep is one of the most important function of our bodies use to regulate and heal cells, Ferrucci said. We have calculated that the minimum amount of sleep that parents need to get the REM phase of healing is about six hours. Those who reached a century of making sleep a priority.
6.mengkonsumsi-quality foods, not supplements.
Evidence strongly indicates that people who have high blood levels of certain nutrients, selenium, beta-carotene, vitamins C and E-age is much better and have a slower rate of cognitive decline. Unfortunately, there is no evidence that taking a pill with these nutrients provide the antiaging benefits. There are more than 200 different carotenoids and 200 different flavonoids in a tomato, showed Ferrucci, and chemicals can all have a complex interaction of health care beyond the single nutrient as we all know about lycopene or vitamin C. Avoid nutritional deficiencies and white foods (bread, flour, sugar) and go to all fruits and vegetables and dark-colored whole-grain breads and cereals with their hosts hidden nutrition.
7. Less neurotic.
That may work for Woody Allen, who invested his concern with a healthy dose of humor, but we're all neurotic might want to find new ways to cope with stress. We have a new study out which shows that centenarians tend not internalize those things or thinking about their problem, says Perls. They are a great roll with a punch. If this innate nature it is difficult to overcome, finding better ways to manage when you're under stress: yoga, exercise, meditation, tai chi, or just breathe for a moment everything is fine. Meditating, eating crisps in front of the TV, drinking party? Bad, very bad.
8. Live like Seventh Day Adventists.
Americans who define themselves as the Seventh Day Adventists have an average life expectancy of 89, about a decade longer than the average American. One of the basic principles of religion is that it is important to appreciate that there are in the body of a loan from God, which means no smoking, alcohol abuse, or the overindulging in sweets. Followers usually stick to a vegetarian diet based on fruits, vegetables, legumes, and nuts, and get plenty of exercise. They are also very focused on family and community.
9. Become a creature of habit.
Centenarians tend to live by a strict routine, Olshansky said, eating the same diet and doing the same types of activities throughout their lives. Go to bed and waking at the same time each day is one good habit to keep your body in stable equilibrium which can be easily disrupted because you have in years. Frailer into your physiology when you get older, obviously Ferrucci, and it is difficult for your body to bounce back if you, for example, lose a few hours of sleep a night, or drinking too much alcohol. This can weaken the immune defenses, making you more susceptible to circulating flu virus or bacterial infection.
10. Fixed socializing.
Having regular social contact with friends and loved ones is key to avoiding depression, which can lead to premature death, especially something common in elderly widows and widowers. Some psychologists even think that one of the biggest benefits parents receive from the exercise strong social interaction that comes from walking with a friend or take a group exercise class. Has a daily connection with a close friend or family member gives parents an added benefit to have someone watching their back. They will tell you if they think your memory or if you will look more attractive, says Perls, and they probably will encourage you to see the doctor before you realize that you need to see one myself.
source : kaskus.us
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