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 counteract, 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, high blood pressure and even cataracts.
Foods containing 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 prevail. Some others may be recommended, such as omega-3, 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 consumption of red meat and other sources of saturated fat.
- Limit sugary foods.
- Take a daily dose of multivitamins.
- Do not consume more calories than you spend on 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 hard knocks or pressure.
However, data confirms that a high level of stress increases free radical damage, which accelerates aging.
It can also weaken the immune system, attack cognitive functions, increase vulnerability to certain serious diseases – cardiovascular and neurodegenerative diseases, type 2 diabetes and cancer – and accelerate their evolution.
It is said that sleep is the “natural mechanism of rejuvenation”. Biological systems rest and repair themselves every night. In a strategy to avoid premature aging, it is recommended to sleep at least seven hours a night (but no more than nine!).
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