Do not avoid exercise
The modern lifestyle and technology development led to what we need to move less and less. Physical activity has become a personal choice for us, and not an urgen need for survival, like our ancestors. We walk a little walking, preferring metro and cars, we choose an elevator, even to climb just a couple of floors. On average, according to scholars estimates, we spend on movement of about 500 kilocalories per day, while eat more than more. Doctors recommend daily at least 10 thousand steps (5 kilometers) daily, but few people living in the city really overcomes more than 2-3 thousand steps.
And after all, each of us knows what movement is life. The fact that physical activity extends it has been repeatedly proven by numerous studies. There is even a phenomenon introduced into general therapeutic practice when, under the influence of a certain complex of physical exertion, the "preservation" of the biological state of the body at the level of 40-45 years of age occurs.
Moderate physical exertion protect the inner layer of blood vessels from inflammation, do not allow plaques on it. Namely, they are known to become the main cause of cardiovascular diseases, such as heart attacks and strokes.
Half an hour of daily aerobic load reduces the risk of the development of diabetes 2 -to type or facilitate the course of the disease. Physical activity retains muscle strength, reduces the risk of cancer, improves the work of the brain, especially in adulthood.
Movement - Life
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Of course, the exercises should be reasonably designed to select them with their physical condition, age, chronic diseases. WHO determines the duration of classes for middle-aged people no more than 2 hours a day, for older people - no more than 1.5 hours. At the same time, the load duration should be at least 30 minutes a day. For this, there is no need to visit the hall, you can just walk on foot, ride a bike, run, dance - in general, choose what you personally like you.
Feed right
Many foods have so-called heroprotective properties - that is, their consumption is capable of slowing the processes of aging and prevent the development of age-related diseases. Such products include berries, dark chocolate, beans (due to high protein content and low fat, high content of minerals), fish, vegetables, nuts, whole grain food, garlic (contains polysulfides that contribute to the separation of the vascular wall and extension of vessels ), avocado (contains a large number of mono-saturated fats, vitamins and antioxidants) and olive oil. The use of fruits, vegetables and fresh greenery is useful due to the high content of polyphenols, carotenoids, folic acid and vitamin C. Nuts lead to the normalization of the lipid composition of blood and reduce the risk of coronary heart disease.
In general, for most people, the Council is more than vegetables and fruits, nuts, mushrooms, legumes, fish, seafood and limit the consumption of sugars, flour, oily and red meat. WHO recommends daily consumption of at least 400 grams of vegetables and fruits (excluding potatoes and bananas).
Weight control is a very important part of concern about yourself, because overweight is one of the main risk factors for most age diseases.
Eat more products with herooprotective properties
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Pass annual preventive inspections
Age diseases are accumulated in the long life of disease and violations in the body. Already in 30-35 years, there is a decrease in the level of biological processes, and from 45 years old, a person comes into the so-called risk zone - it was then that age-related diseases begin to actively manifest themselves. However, there are also those that proceed unnoticed, asymptomatic and make themselves felt at that stage when treatment may be ineffective.
Unfortunately, in Russia, the practice of early diagnosis and preventive inspections is still not at all developed, and most people prefer to postpone the visit to the doctor until it becomes clear that "did not pass."
That is why, for example, the second mortality line among all onco-scabers occupies a colorectal cancer. It is characterized by asymptomatic flow, and as a rule, all disturbing signs appear on 3-4 stages, when metastases have already struck lymph nodes and abdominal organs. At this stage, the patient already has little to help. However, the detection of the tumor at an early stage saves 9 out of 10 patients. Therefore, each person who has reached 45 years old is required at least once every 5 years to pass colonoscopy - the procedure for a long time is not so unpleasant, as it seems to the majority, and can be performed even in a dream.
In addition, you need to remember the importance of the annual visit to the mammologist, the gynecologist, an ophthalmologist, to make a dad test and a lipidogram, as well as blood tests to control the level of sugar and hormones of the thyroid gland.
Do not wait until the body informs you about the problem - warn it. Get a useful habit of passing an annual inspection, and this is guaranteed to help you keep your health.
We pass prophylactic inspections every year
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Get rid of bad habits
Of course, the most detrimental habits are smoking and alcohol abuse.
Tobacco itself is a toxic plant, and the cigarette smoke contains about 70 different carcinogens. It is proved that tobacocuria accelerates the aging of the skin and the body as a whole, and in addition, is the leading cause of death (10% of the adult mortality, is 5.4 million people) and disability in the world. According to the latest studies, smoking reduces life expectancy for 8-12 years.
Alcohol in large quantities is hitting the cardiovascular system, cerebral cells, cognitive functions, contributes to the development and exacerbation of chronic diseases. Recent studies suggest that alcohol makes changes to the structure of the genetic DNA code and thus harms the following generations.
Of course, the older man, the more difficult the organism to cope with the negative effect of such bad habits. And accordingly, the sooner we limit their impact, the more chances of avoiding the set of diseases.
In addition, each of us has a lot of habits, at first glance, not such dangerous, but also unwanted: to dine tightly looking at the night, sacrifice a couple of hours of sleep for the seating in social networks, snack on a bushing chips - you yourself probably know A couple of such habits that have long been time to eradicate. Do not postpone it to old age!
Take care of the brain
Age changes affect all organs without exception, but often we forget that the brain is also subject to this process. Cognitive functions are significantly reduced - memory, thinking, attention.
The reason in the aging of the vessels, which leads to the oxygen starvation of the brain cells. Among the first signs of such hypoxia - dizziness, high fatigue and abutment. We are accustomed to write it off for ordinary fatigue from working days, however, ignoring such symptoms can lead to the development of Parkinson's disease, dementia, coronary disease of the brain, cerebral atherosclerosis and other unpleasant consequences of impaired cerebral circulation.
What can be done to slow the aging of vessels?
Do not forget to drink more clean water - its disadvantage slows down the metabolic processes. Very important regular sleep (at least 7 hours), preferably in a quiet and cool room, with fresh air access - so the body is better and faster. Take care that the rations are rich in calcium, magnesium, vitamin E: green vegetables, cheeses, nuts, vegetable oils. And again - more move! And this is somehow not quite unusual to do: pass back along the corridor, jump on one leg, connect the palms behind the back - any unusual activity will improve blood circulation.