In fact, so that you can age well, it is essential to have an active lifestyle that provides a good quality of life.
3 fundamental pillars for aging well
Physical activity
Physical activity is the closest thing to the Fountain of Youth! In fact, physical activity reduces the risk of being affected by several diseases: diabetes, cancer, Alzheimer's disease, cardiovascular disease, osteoporosis and depression.
Additionally, it keeps bones healthy, helps maintain vitality and independence into old age, and improves mood and mental functioning.
Physical activity is so beneficial that it can neutralize, to some extent, the negative effects of certain risk factors for cardiovascular disorders, such as high cholesterol or hypertension.
On the other hand, a sedentary lifestyle increases the risk of disease, as revealed by research carried out with 50,000 nurses over six years: the more hours these people spend watching television per day, the higher the frequency of type 2 diabetes.
Food
According to Harvard University, proper nutrition can help prevent diseases that affect aging, including cancer, cardiovascular disease, hypertension and even cataracts.
Foods that contain vitamins A, B6, B12, C and E, all antioxidants, are particularly interesting, both for reducing the risk of chronic diseases and for protecting and nourishing brain cells, helping to slow the decline of cognitive functions.
On the supplement side, multivitamins seem to be the most popular. Some others may be recommended, such as omega-3s, if you don't eat enough fatty fish. For everything else, it's best to consult a nutritionist or doctor.
Basic objectives:
- Consume 5 to 10 servings of fruits and vegetables daily.
- Eat whole grains every day.
- Limit your intake of red meat and other sources of saturated fat.
- Limit sugary foods.
- Take a daily dose of multivitamins.
- Don't consume more calories than you burn through physical activity
Control emotions
The mind and emotions must be taken into consideration as a priority for age well. Perhaps it is our entire way of life that needs to be improved, even changed.
There is no consensus in the scientific community about the precise impact of stress on aging, in part because it is difficult to define. No one reacts with the same intensity to strong blows or pressure.
However, data confirms that high levels of stress increase free radical damage, which accelerates aging.
Também pode enfraquecer o sistema imunológico, atacar funções cognitivas, aumentar a vulnerabilidade a certas doenças graves – doenças cardiovasculares e neurodegenerativas, diabetes tipo 2 e câncer – e acelerar sua evolução.
Diz-se que o sono é o “mecanismo natural de rejuvenescimento”. Os sistemas biológicos descansam e se reparam todas as noites. Em uma estratégia para evitar o envelhecimento precoce, recomenda-se dormir pelo menos sete horas por noite (mas não mais que nove!).
Did you enjoy learning more about how age well? So be sure to follow the other articles on the blog, I have lots of other news for you!
