Do you want up to 100 years? Here’s what you need to do every day

Do not deviate from the precise wording given.

Do you want up to 100 years? This is what you need to do every day.

Section 1: Nutrition – the basis of longevity (food is 30,000 words)

1. 1 Water – Elixir of Life (2000 words)

   • 1. 1 Hydration: the key to the health of each cell

     Water is the basis of life. It makes up more than 60% of our body and is involved in all vital processes, from the transportation of nutrients to regulation of body temperature. Chronic dehydration, even insignificant, can lead to many health problems, including fatigue, headaches, digestive problems and reducing cognitive functions. For longevity, optimal hydration is of paramount importance.

     • The importance of water for cellular metabolism: water is a solvent for many biochemical reactions that occur inside the cells. It provides an environment in which nutrients can be transported to cells, and waste is withdrawn from them. Without a sufficient amount of water, cellular metabolism slows down, which leads to a decrease in energy and a deterioration in the general state of health.
     • Water and regulation of body temperature: water helps maintain constant body temperature by means of sweating. When it is hot, the body emits sweat that evaporates, cooling the skin. Dehydration violates this process, which can lead to overheating and a thermal shock.
     • Water and digestion: water is necessary for proper digestion. It helps to split food and facilitates its movement along the gastrointestinal tract. The lack of water can lead to constipation and other digestive problems.
   • 1. 2 How much water do you need to drink every day?

     A generally accepted recommendation is to drink 8 glasses of water per day. However, this is just a landmark. The individual need for water depends on many factors, such as the level of activity, climate, health status and diet. Active people living in a hot climate will need more water than those who lead a sedentary lifestyle in a cool environment.

     • Factors affecting the need for water:

       • The level of activity: Physical activity increases the need for water, since we lose water with later.
       • Climate: a hot and humid climate also increases the need for water, as we sweat more.
       • Health status: some diseases, such as diabetes and kidney diseases, can affect the need for water.
       • Diet: A high content of salt and fiber can increase the need for water.

     • How to determine the sufficiency of water consumption: the easiest way to determine whether you are enough to drink water is to pay attention to the color of urine. Light yellow urine indicates sufficient hydration, while dark yellow urine may indicate dehydration. You can also focus on a sense of thirst. If you feel thirsty, then your body is already dehydrated.

     • Alternative sources of hydration: In addition to pure water, hydration can be maintained due to the use of fruits and vegetables with a high water content, such as watermelon, cucumber and celery. Herbal teas and broths are also a good source of liquid. However, sweet drinks such as carbonated drinks and juices should be avoided, as they contain a lot of sugar and can contribute to dehydration.

   • 1. 3 How to include more water in your diet?

     For many people, drinking enough water may be a problem. Here are some tips that will help you increase water consumption:

     • Tort a bottle of water with you: always hold a bottle of water on hand and drink it during the day.
     • Install reminders: Use applications or an alarm to remind yourself to drink water during the day.
     • Drink water before eating: drinking a glass of water before meals, you can reduce hunger and improve digestion.
     • Add fruits and herbs to the water: to improve the taste of water, you can add pieces of fruit to it, such as lemon, lime, cucumber or mint.
     • Drink water after training: after training, be sure to fill in the loss of liquid by drinking a sufficient amount of water.
     • Replace sweet drinks with water: try to replace sweet drinks, such as carbonated drinks and juices, water.
   • 1. 4 Beware of oversighting

     Although dehydration is harmful, oversaws can also be dangerous. Overdrawing, or hyponatremia, occurs when the level of sodium in the blood becomes too low due to excessive water consumption. Symptoms of hyponatremia include headache, nausea, vomiting, convulsions and to whom. Athletes who drink a lot of water during training are especially at risk. It is important to observe the balance and drink water in accordance with the needs of the body.

     • Symptoms of overstroting: headache, nausea, vomiting, convulsions, coma.
     • How to avoid oversighting: drink water only when you feel thirsty, and do not overdo it with the use of liquid during training.

2. 2 Antioxidants – cell defenders (5000 words)

   • 2. 1 Free radicals and oxidative stress

     Free radicals are unstable molecules that are formed in the body as a result of normal metabolic processes, as well as under the influence of external factors, such as environmental pollution, smoking and ultraviolet radiation. Free radicals can damage cells, DNA and other important molecules, causing oxidative stress. Oxidative stress plays an important role in the development of many chronic diseases, including heart disease, cancer, diabetes and Alzheimer’s disease.

     • The mechanism of formation of free radicals: free radicals are formed when the molecule loses or acquires an electron. This makes the molecule unstable and highly reactive. She seeks to take the electron from another molecule in order to stabilize, thereby starting a chain reaction that damages the cell.
     • The effect of oxidative stress on health: oxidative stress can damage DNA, lipids and proteins, which leads to various diseases.
       • DNA damage can lead to mutations and cancer.
       • Lipid damage can lead to atherosclerosis and heart disease.
       • Protein damage can disrupt their function and lead to various diseases, including Alzheimer’s disease.
   • 2. 2 Antioxidants: weapons against free radicals

     Antioxidants are molecules that can neutralize free radicals, giving them an electron, without becoming free radicals themselves. Antioxidants help protect cells from damage caused by oxidative stress.

     • Types of antioxidants: there are many different types of antioxidants, including vitamins, minerals, enzymes and plant compounds.
       • Vitamin C: A powerful antioxidant that helps protect the cells from damage caused by free radicals. He also plays an important role in maintaining the immune system.
       • Vitamin E: a fat -soluble antioxidant that helps protect cell membranes from damage.
       • Beta-carotene: the predecessor of vitamin A, who also has antioxidant properties.
       • Selenium: A mineral that is an important component of enzymes with antioxidant activity.
       • Glutation: a powerful antioxidant that is produced in the body. It helps to protect the cells from damage and supports the immune system.
       • Polyphenols: plant compounds with antioxidant properties. They are contained in a large number of fruits, vegetables, tea and coffee.
   • 2. 3 The best sources of antioxidants in nutrition

     To provide the body with a sufficient amount of antioxidants, it is important to include in your diet products rich in these substances.

     • Fruits and vegetables: fruits and vegetables are an excellent source of antioxidants. Berry antioxidants are especially rich in blueberries, strawberries and raspberries. It is also worth consuming vegetables, such as spinach, broccoli and carrots.
     • Tea: Green and black tea contain a large amount of polyphenols that have antioxidant properties.
     • Coffee: Coffee is also a good source of antioxidants.
     • Nuts and seeds: nuts and seeds, such as almonds, walnuts and chia seeds, contain vitamin E and other antioxidants.
     • Dark chocolate: dark chocolate contains flavonoids that have antioxidant properties.
     • Spices: some spices, such as turmeric, cinnamon and clove, also have antioxidant properties.
   • 2. 4 How to increase the consumption of antioxidants?
     • Eat a rainbow: try to include fruits and vegetables of different colors in your diet to get a wide range of antioxidants.
     • Choose whole products: give preference to whole, raw products, as they contain more antioxidants.
     • Prepare steamed or bake: to save antioxidants in food, prepare them steamed or bake, and not fry.
     • Do not forget about tea and coffee: turn green tea or coffee in your diet to get an additional dose of antioxidants.
     • Use spices: Add spices to your dishes to improve taste and increase the consumption of antioxidants.
   • 2. 5 Antioxidants and longevity: Scientific research

     Numerous scientific studies confirm the relationship between the use of antioxidants and improving health and longevity.

     • Animal studies: animal studies have shown that a diet rich in antioxidants can increase life expectancy and slow down the aging process.
     • Epidemiological studies: Epidemiological studies have shown that people who consume more fruits and vegetables rich in antioxidants have a lower risk of developing chronic diseases and live longer.
     • Clinical studies: Clinical studies have shown that taking additives with antioxidants can improve some health indicators, such as cholesterol and blood pressure. However, it is necessary to conduct additional studies to determine the optimal dose and type of antioxidants to achieve maximum benefit.

3. 3 Mediterranean diet – a gold standard of healthy diet (7000 words)

   • 3. 1 The basic principles of the Mediterranean diet

     The Mediterranean diet is not just a diet, it is a way of life based on the traditional nutrition of peoples living in the Mediterranean countries. This diet is distinguished by a high content of plant foods, the use of olive oil as the main source of fat and moderate consumption of meat and dairy products.

     • The abundance of plant foods: the basis of the Mediterranean diet is fruits, vegetables, whole grain products, legumes, nuts and seeds. These products are rich in fiber, vitamins, minerals and antioxidants.
     • Olive oil is the main source of fat: olive oil is the main source of fat in the Mediterranean diet. It is rich in mono -saturated fats that are useful for the health of the heart.
     • Moderate consumption of fish and seafood: fish and seafood are consumed several times a week. They are a good source of protein and omega-3 fatty acids.
     • Limited meat consumption: meat, especially red meat, is consumed in a limited amount.
     • Dairy products in moderate quantities: dairy products, such as yogurt and cheese, are used in moderate quantities.
     • Regular use of wine in moderate quantities: wine, especially red, is consumed in moderate quantities during food.
     • Active lifestyle: the Mediterranean diet is inextricably linked with an active way of life.
   • 3. 2 The benefits of the Mediterranean diet for health

     Numerous studies confirm that the Mediterranean diet has a positive effect on health and can contribute to longevity.

     • Protection against cardiovascular diseases: the Mediterranean diet helps reduce the risk of cardiovascular diseases such as heart attack and stroke. It reduces cholesterol and blood pressure, and also improves the function of blood vessels.
     • Cancer prevention: Mediterranean diet is associated with a decrease in the risk of developing certain types of cancer, such as breast cancer, colon cancer and prostate cancer.
     • Diabetes control: Mediterranean diet can help control the blood sugar and reduce the risk of type 2 diabetes.
     • Maintaining a healthy weight: the Mediterranean diet helps maintain a healthy weight due to the high fiber content and the low content of processed products.
     • Improving cognitive functions: some studies have shown that the Mediterranean diet can improve cognitive functions and reduce the risk of Alzheimer’s disease.
     • An increase in life expectancy: studies have shown that people who adhere to the Mediterranean diet live longer.
   • 3. 3 How to switch to the Mediterranean diet?

     The transition to the Mediterranean diet does not require radical changes in nutrition. This is rather a gradual process aimed at inclusion in the diet of more plant foods and healthy fats.

     • Start small: start by adding one or two new products characteristic of the Mediterranean diet, such as olive oil, fish or vegetables to your diet.
     • Plan your dishes: plan your dishes in advance to make sure that you get enough plant foods and healthy fats.
     • Prepare at home: prepare at home more often to control the ingredients and sizes of portions.
     • Experiment with recipes: look for new recipes for Mediterranean cuisine and experiment with various tastes and ingredients.
     • Eat with your family and friends: the Mediterranean diet is not only food, but also communication. Eat with your family and friends to enjoy food and create pleasant memories.
   • 3. 4 Examples of dishes of the Mediterranean diet
     • Breakfast: oatmeal with fruits and nuts, yogurt with honey and berries, whole grain toast with avocados.
     • Lunch: a salad with vegetables, olive oil and feta cheese, lentil soup, grilled fish with vegetables.
     • Dinner: pasta with vegetables and seafood, chicken baked with vegetables, a lamb on a grill with a salad.
     • Snacks: fruits, nuts, vegetables with humus.
   • 3. 5 Mediterranean diet: adaptation to local conditions

     The Mediterranean diet can be adapted to local conditions and affordable products. It is important to adhere to the basic principles of the diet, such as the abundance of plant foods, the use of olive oil and moderate meat consumption, but at the same time use local fruits, vegetables and fish.

4. 4 Calorie restriction and interval starvation (6000 words)

   • 4. 1 Calorie restriction: impact on longevity

     Calorie restrictions (OK) are a dietary regime in which calorie consumption is reduced by 20-40% of the usual level, without malnutrition and deficiency of the necessary nutrients. Numerous animal studies have shown that OK can increase life expectancy and improve health.

     • Calorie restriction mechanisms:

       • Reducing oxidative stress: OK reduces the formation of free radicals and oxidative stress, which helps to protect the cells from damage.
       • Improving insulin sensitivity: OK improves insulin sensitivity, which helps control blood sugar and reduces the risk of type 2 diabetes.
       • Activation of longevity genes: OK activates longevity genes such as sirtuin genes.
       • Improving the function of mitochondria: OK improves the function of mitochondria, which are energy stations.

     • Studies on animals: research on various species of animals, including yeast, worms, flies and mice, showed that OK can increase life expectancy by 30-50%.

     • Research in public: studies in public, although less large -scale, also show that OK can improve health. For example, studies have shown that OK can reduce the risk of cardiovascular diseases, type 2 diabetes and certain types of cancer.

   • 4. 2 Interval fasting: an alternative approach to calorie restriction

     Interval fasting (IG) is a dietary regime in which periods of food alternate with periods of starvation. There are various IG protocols, such as:

     • 16/8: This protocol involves 16 hours of starvation and 8 hours for food.
     • 5: 2: This protocol involves 5 days of regular power and 2 days with calories to 500-600 calories.
     • EAT-Stop-EAT: This protocol involves 1-2 days of starvation per week.

     IG can have a similar effect on health, like OK, but at the same time it can be more easy to comply with some people.

     • Interval fasting mechanisms:

       • Autophagy: IS stimulates autophagy – a process in which cells remove damaged components, which helps to update and function them.
       • Improving insulin sensitivity: IG improves insulin sensitivity.
       • Decrease in inflammation: IS reduces the level of inflammation in the body.
       • Activation of longevity genes: IG activates longevity genes.

     • Studies on interval starvation: Studies have shown that IS can help reduce weight, improve blood sugar, reduce the risk of cardiovascular diseases and improve brain function.

   • 4. 3 How to start practicing calories restriction or interval starvation?

     Before you start practicing OK or IG, it is important to consult a doctor, especially if you have any diseases.

     • Calorie restriction:

       • Start small: start with a gradual reduction in calories, for example, 10% per week.
       • Follow your nutrition: lead a diet to track calorie intake and make sure that you get a sufficient amount of necessary nutrients.
       • Choose products with low calorie content and high nutritional value: give preference to fruits, vegetables, whole grain products and low -fat protein sources.
       • Listen to your body: if you feel weak or hunger, do not hesitate to increase calorie intake.

     • Interval fasting:

       • Choose a protocol that suits you: try various IG protocols to find the one that suits you the most.
       • Start gradually: start with short fasting periods and gradually increase their duration.
       • Drink enough water: drink enough water during starvation to avoid dehydration.
       • Listen to your body: if you feel weak or hunger, stop starving.
   • 4. 4 Risks and warnings

     OK and IG may not be safe for everyone. People with certain diseases, such as diabetes, disorders of food behavior and pregnant or nursing women should avoid these dietary regimes. It is important to consult a doctor before starting OK or IG.

     • Possible side effects: headache, fatigue, irritability, constipation, nutrient deficiency.

5. 5 Superfood for longevity (9000 words)

   • 5. 1 What are superfuds?

     Superfoods are food products that contain a high concentration of nutrients, such as vitamins, minerals, antioxidants and phytochemicals. They have potential healthy health properties and can contribute to the prevention of diseases and longevity. It is important to note that the term “superfood” is not scientifically defined and is often used for marketing purposes. Nevertheless, the inclusion in the diet of foods rich in nutrients is certainly good for health.

     • Criteria for classifying the product as superfuds: high content of vitamins, minerals, antioxidants and phytochemical substances, scientifically confirmed healthy properties.
     • The importance of a balanced nutrition: superfuds are not a magic pill. They should be part of a balanced and diverse diet.
   • 5. 2 Top fibudo top for longevity
     • Berries (blueberries, raspberries, strawberries): Berries are rich in antioxidants such as anthocyans that help protect the cells from damage caused by free radicals. They also contain vitamin C, fiber and other beneficial substances.
     • Leaf green vegetables (spinach, cabbage ,rugol): leaf green vegetables are an excellent source of vitamins, minerals and antioxidants. They contain vitamin K, vitamin A, vitamin C, folic acid, calcium and fiber.
     • Cross -stained vegetables (broccoli, colored cabbage, Brussels cabbage): cruciferous vegetables contain glucosinolates that turn into compounds that have anti -cancer properties in the body. They are also a good source of vitamin C, vitamin K and fiber.
     • Avocado: Avocado is rich in mono -saturated fats that are useful for the health of the heart. It also contains vitamin E, potassium and fiber.
     • Nuts and seeds (almonds, walnuts, chia seeds, flax seeds): nuts and seeds are a good source of protein, fiber, healthy fats, vitamins and minerals. They contain vitamin E, magnesium, potassium and omega-3 fatty acids.
     • Fat fish (salmon, sardines, tuna): fat fish is an excellent source of omega-3 fatty acids that are useful for the health of the heart and brain. It also contains vitamin D and protein.
     • The first pressing olive oil: the first spin olive oil is richly mononed with fats and antioxidants, which are useful for the health of the heart.
     • Green tea: green tea contains polyphenols that have antioxidant properties.
     • Turmeric: turmeric contains curcumin, which has anti -inflammatory and antioxidant properties.
     • Garlic: garlic contains allicin, which has antibacterial and antiviral properties.
   • 5. 3 How to include superfuds in your diet
     • Add berries to oatmeal, yogurt or smoothie.
     • Turn on leaf green vegetables in salads, soups or side dishes.
     • Eat cruciferous vegetables, baked or fried.
     • Add avocado to salads, sandwiches or toasts.
     • Swear with nuts and seeds.
     • Eat fatty fish several times a week.
     • Use the olive oil of the first spin for cooking and filling salads.
     • Drink green tea every day.
     • Add turmeric to your dishes.
     • Use garlic when cooking.
   • 5. 4 Superfoods: Scientific research and evidence

     Numerous studies confirm the beneficial properties of superfuds for health.

     • Studies of berries: Studies have shown that berries can improve cognitive functions, reduce the risk of cardiovascular diseases and cancer.
     • Studies of leaf green vegetables: studies have shown that leaf green vegetables can reduce the risk of cardiovascular diseases, type 2 diabetes and certain types of cancer.
     • Studies of cruciferous vegetables: studies have shown that cruciferous vegetables can reduce cancer risk, especially colon cancer, lung cancer and prostate cancer.
     • Avocado studies: Studies have shown that avocado can improve cholesterol and reduce the risk of cardiovascular diseases.
     • Walnuts and seed studies: Studies have shown that nuts and seeds can reduce the risk of cardiovascular diseases, type 2 diabetes and certain types of cancer.
     • Studies of fat fish: Studies have shown that fatty fish can improve the health of the heart and brain.
     • Olive oil studies: studies have shown that olive oil can reduce the risk of cardiovascular diseases, type 2 diabetes and some types of cancer.
     • Studies of green tea: studies have shown that green tea can improve cognitive functions, reduce the risk of cardiovascular diseases and cancer.
     • Studies of turmeric: Studies have shown that turmeric can reduce inflammation and improve cognitive functions.
     • Garlic studies: Studies have shown that garlic can reduce blood pressure and cholesterol.

Section 2: Physical activity – movement as a medicine (30,000 words)

1. 1 Aerobic exercises: Caring for the heart and lungs (10,000 words)

   • 1. 1 What are aerobic exercises?

     Aerobic exercises, also known as Cardio, are physical activity that makes your heart beat faster and breathe deeper. During aerobic exercises, your body uses oxygen to produce energy. Aerobic exercises include a wide range of activities, from walking and running to swimming, cycling and dancing.

     • The main characteristics of aerobic exercises:

       • Increasing heart rate.
       • Deepening breathing.
       • Using oxygen to produce energy.
       • Prolonged activity of moderate or high intensity.

     • Examples of aerobic exercises:

       • Walking.
       • Running a coward.
       • Swimming.
       • Cycling.
       • Dancing.
       • Aerobics.
       • Scandinavian walking.
       • Skating.
       • Skis.
       • Dam.
   • 1. 2 The benefits of aerobic health exercises

     Aerobic exercises bring great health benefits, covering almost all body systems. Regular aerobic activity can significantly improve the quality of life and increase its duration.

     • Improving the cardiovascular system:
       • Strengthening the heart muscle.
       • Reducing blood pressure.
       • Improving cholesterol levels.
       • Reduction of the risk of heart attack and stroke.
     • Weight control:
       • Calorie burning.
       • Increase in muscle mass.
       • Acceleration of metabolism.
     • Improving mood and decreasing stress:
       • The development of endorphins, natural painkillers and improving mood.
       • Reducing the level of cortisol, stress hormone.
       • Improving sleep.
     • Strengthening the immune system:
       • An increase in the number of immune cells.
       • Reducing the risk of infections.
     • Improving cognitive functions:
       • An increase in blood flow to the brain.
       • Improving memory and concentration.
       • Reducing the risk of dementia and Alzheimer’s disease.
     • Prevention of chronic diseases:
       • Type 2 diabetes.
       • Osteoporosis.
       • Some types of cancer.
   • 1. 3 How to start doing aerobic exercises?

     It’s easy to start doing aerobic exercises, the main thing is to choose the activity that you like and start gradually.

     • Choice of activity:
       • Think about what you like to do.
       • Consider your physical capabilities and restrictions.
       • Start with simple activities such as walking.
     • Start gradually:
       • Start with 10-15 minutes a day.
       • Gradually increase the duration and intensity of training.
     • Install realistic goals:
       • Do not try to do too much too quickly.
       • Set small, achievable goals.
     • Be consistent:
       • Try to do aerobic exercises regularly, for example, 3-5 times a week.
     • Listen to your body:
       • Do not ignore the pain.
       • Rest when you need.
     • Consult a doctor:
       • If you have any diseases, consult your doctor before starting aerobic exercises.
   • 1. 4 Recommendations on aerobic exercises for longevity

     To achieve the maximum health benefits and longevity, it is recommended to adhere to the following recommendations on aerobic exercises:

     • Duration:
       • At least 150 minutes of moderate intensity or 75 minutes of high intensity per week.
     • Intensity:
       • Moderate intensity: you must be able to talk, but not sing.
       • High intensity: you must be able to say only a few words without suffocating.
     • Type of exercise:
       • Choose the exercises that you like and which you can perform regularly.
     • Variety:
       • Include various types of aerobic exercises in your training program to use different muscle groups and avoid boredom.
     • Warm up and hitch:
       • Always start training with a warm -up and end with a hinkle.
   • 1. 5 Progress monitoring and prevention of injuries

     It is important to monitor your