After half a century, people always think more about the length of life. Maybe everyone hopes that they can live longer, can continue to explore the unknown areas of the world, and have more time to accompany their dear family. If you want to live a long and healthy life, you should master the secret of longevity as soon as possible. It's not too late to be over 50 years old. Do these health tips steadfastly and live longer is not a problem!
Tips for health and longevity
Seven points full: usually do not eat too much every meal, eat too much is very bad for health, when people eat to seven full, the speed of eating will significantly decline, and this time can stop eating. Overeating will not only increase the burden on the stomach and intestines, but also lead to weight gain.
Meat and vegetable with balanced nutrition: do not be picky, fish, fruits and vegetables, cereals and other foods should be properly ingested, all kinds of nutrients needed by the human body can not be obtained in the same food. Therefore, in order to supplement the various nutrients needed by the body, the diet should be balanced.
Adhere to exercise: when the weather is good, the elderly should adhere to early exercise. After dinner, they can go for a walk in the park nearby and practice Taiji, which can effectively promote the blood circulation and metabolism of the body, and also help to improve the bearing capacity of the heart of the elderly.
Ensure the quality of sleep: over 50 years old does not mean that most people are easily waiting for retirement. Many people will also be too stressed, and affect the quality of sleep. We should know that high-quality sleep will directly affect the recovery of human physical strength, will directly affect the mental state of the day, and can reduce the incidence of diseases and accidents.
In addition to the above points, the usual bad living habits should be changed in time, such as smoking cessation, alcohol and so on. Keep a positive and optimistic attitude, more able to feel the joy of life, want to be more healthy and longevity is not a problem. What's more, food is the most important thing for people. People always stick to what they eat. How can they eat more beneficial to their health and longevity?
Looking at the long-lived people all over the country, many old people like to eat porridge. Eating porridge can make the burden of the elderly's intestines and stomach less heavy, and it is easy to digest. Moreover, many porridge's nutritional value is very rich. For example, the porridge made by reasonably matching the ingredients such as fish, eggs, vegetables and grains, or the medicinal porridge for tonifying the spleen, kidney and stomach is very suitable for the elderly.
Many people will prefer to eat sweets, and excessive intake of sugar is undoubtedly very harmful to health. Therefore, for those who like to eat sweets, dark chocolate can be used instead when it is difficult to restrain. Proper eating of dark chocolate can help to suppress the desire for dessert, and also can make people happy and regulate the body's pressure.
Most of the people who live a long life have a healthy lifestyle. Whether they always adhere to exercise, eat a balanced and healthy diet, or always have an optimistic attitude, they will develop towards a more confident and leisurely direction.
Secret of longevity
There has been no significant progress in the study of longevity from the emperor to the common people for thousands of years. Almost all the reasons for longevity are similar to Goldbach's conjecture. After decades of research, we found that the main reason for human longevity is diet balance, followed by exercise. Centenarians are just coincidental scientific dietotherapy, completely luck. Turn this luck into science and you can realize your dream of longevity. It is the best way to adjust the diet balance through individualized scientific diet therapy. Of course, it also needs appropriate exercise and avoid bad living habits.
Daily practice
1. Eat more food when you wake up in the morning;
2. Don't go to work empty handed before breakfast;
3. Drink milk like a child;
4. People who sleep 5-6 hours a day weigh 6-8 pounds more than those who sleep 7-8 hours a day;
5. Honey is a loyal protector of human cells. According to a study in the United States, dark honey such as forest honey is particularly effective on human cells because it contains rich antioxidant protective substances. It is good for blood and can prevent the diseases of heart circulation system;
6. Keep exercising. Divide your daily exercise into two parts. For example, 20 minutes of strength training in the morning and a half-hour walk after dinner will double the metabolic rate;
7. The diet should be coarse rather than thin. A new scientific research shows that the key in the process of weight loss is not the amount of cellulose intake, but what kind of cellulose can play the best catalytic role in fat consumption in the process of digestion;
8. Five minutes of complete relaxation, when a person is in a state of complete relaxation, the body will not produce stress hormones, so that they will feel comfortable and pleasant. People in this state of relaxation, tension has been released, the pressure of the skin also obtained a sense of rest. Therefore, you might as well remind yourself to relax for 5 minutes;
9. Add more water before and after meals, and plenty of water should be added before and after meals. When the body is short of water, the metabolism level will be reduced by 2% compared with the original level. At this time, avoid drinking tea, soda water, coffee and other caffeinated drinks. With caffeine, the body absorbs only half of its water;
10. Spiritual food: those who want to have a smart mind, quick thinking and high work efficiency should eat more carbohydrate rich foods and supplement vitamin B. Walnuts, rough bread and bananas are your first choice for brain strengthening products, because they provide you with mental nutrition necessary for mental work.
The law of health
1. The food is diverse, mainly Cereals, with the thickness matching. Do not eat a single, eat rice, wheat, corn, sorghum, millet, barley, oats, buckwheat and other cereals, coarse grain and fine grain with.
2. Eat more vegetables, fruits and potatoes. These three things are rich in nutrients needed by the human body, mainly vitamins, minerals, dietary fiber and phytochemicals. They have a lot of moisture, low energy and high fiber content, so they can control weight and moisturize skin well.
3. Eat milk, soybeans or their products every day. Milk supplement calcium effect is outstanding, other minerals and vitamin a content is also very rich; soy protein digestion and absorption rate is high, no cholesterol.
4. Eat proper amount of fish, poultry, eggs and lean meat. Eat more fish and poultry to reduce the intake of pork. Pork contains too much fat, often eat will increase the risk of obesity and chronic diseases.
5. Reduce the amount of cooking oil and eat light and less salt diet. The recommended intake of cooking oil for adults is 25g-30g per day. Recommended intake of salt: 6 grams per day for adults (including the amount of salt in pickles, soy sauce and sauces).
habits and customs
1. Eating a portion of unprocessed vegetables every day can prolong life for 2 years
The finding came from an experiment by Italian researchers. But remember, it must be unprocessed, because cooking consumes 30% of the antioxidants in vegetables. But how to achieve the prescribed intake? The researchers suggest filling bread with chopped peppers, green peppers, carrots and other vegetables for breakfast or lunch.
2. Keeping body mass index (BMI) at 25-35 can prolong life for 3 years
Researchers at the University of Alabama have found that excess fat can increase the risk of diabetes and heart disease. However, maintaining BMI (weight (kg) / height (m) at 25-35 would delay the occurrence of these diseases. But it takes constant exercise. A Duke University study found that sedentary men were 50 percent more likely to exercise three times a week if they had a partner to exercise with.
3. Eating nuts five times a week can prolong life for 3 years
A survey by lomarenda University found that people who chew nuts five days a week live 2.9 years longer than the average person. Two ounces of nuts a day is enough.
4. Making more friends can prolong your life by 7 years
Australian researchers found that people with a wide circle of friends live an average of seven years. Therefore, try to get to know more new faces at work or take the initiative to say hello to neighbors you have never met.
5. Tell yourself, "life after retirement is still colorful", which can prolong life by 7.5 years
The study came from Yale University. Experts point out that the elderly should have more fun in their later years, cultivate some interests, or do more public welfare undertakings. Research in the journal Psychosomatic Medicine shows that unselfish behavior can have a positive impact on people's lives and can divert attention from something unpleasant.
