Longevity in your hands: Practical advice

Longevity in your hands: Practical advice

I. Foundation: power – fuel of a long life

1. Mediterranean diet: Golden standard of longevity.

   • Basic principles: The abundance of vegetables and fruits, whole grain products, legumes, nuts and seeds, the use of olive oil as the main source of fat, moderate consumption of fish and poultry, limited consumption of red meat and sweets.
   • Scientific justification: Studies show that the Mediterranean diet reduces the risk of cardiovascular diseases, type 2 diabetes, some types of cancer and neurodegenerative diseases, which in turn helps to increase life expectancy.
   • Practical tips:
     • Vegetables and fruits: Strive for a variety of flowers on a plate. Each color is a unique set of antioxidants and phytonutrients.
     • Whole grain products: Choose whole grain bread, brown rice, Kinoa, oatmeal. They contain more fiber, which improves digestion and maintains a stable blood sugar.
     • Legumes: Beans, lentils, peas are an excellent source of plant protein and fiber.
     • Nuts and seeds: Almonds, walnuts, flax seeds, chia – rich in useful fats, protein and trace elements.
     • Olive oil: Use the first spin olive oil (Extra Virgin) to refuel salads and cooking.
     • Fish: Try to eat fish 2-3 times a week, especially fatty varieties, such as salmon, mackerel and sardines, rich omega-3 fatty acids.
     • Red meat: Limit red meat consumption up to 1-2 times a week.
     • Sweets: Replace sweets with fruits, berries or dark chocolate with a high cocoa content.
   • Recipes: Film salad with vegetables and feta, baked fish with vegetables, lentil soup, humus with vegetables.

2. Calorie restriction: Youth effect.

   • Scientific justification: The restriction of calories (without malnutrition) activates the genes responsible for longevity, improves sensitivity to insulin, reduces inflammation and oxidative stress.
   • Practical tips:
     • Do not starve: Calorie restriction does not mean starvation. Just reduce calorie intake by 10-20%.
     • Attentive nutrition: Eat slowly and consciously, enjoying every piece. Listen to the signals of hunger and saturation.
     • Portion control: Use smaller plates and glasses.
     • Refusal of processed products: Recycled products usually contain many calories, sugar and harmful fats.
     • Power planning: Plan your food tricks in advance to avoid impulsive snacks.
   • Methods: Interval fasting (for example, 16/8), restriction of food intake.

3. Interval fasting: regular rebooting the body.

   • The mechanism of action: Interval fasting allows the body to switch with the use of glucose as the main source of energy for the use of fats. This helps to reduce weight, improve insulin sensitivity and activate autophagy processes (cell purification from damaged components).
   • Options:
     • 16/8: 16 hours of starvation and 8 hours to eat.
     • 5:2: 5 days a week regular power and 2 days with calories restrictions up to 500-600 kcal.
     • Eat-Stop-Eat: 1-2 times a week 24-hour starvation.
   • Practical tips:
     • Start gradually: Do not start with the most stringent protocols. Gradually increase fasting time.
     • Drink a lot of water: During starvation, it is important to drink enough water to avoid dehydration.
     • Listen to your body: If you feel weak, dizziness or other unpleasant symptoms, stop starving and consult your doctor.
   • Cautions: Interval starvation is not suitable for pregnant women and nursing women, people with type 1 diabetes, eating disorders and other diseases.

4. Antioxidants: protection against aging.

   • The role of antioxidants: Antioxidants neutralize free radicals that damage cells and contribute to aging.
   • Sources of antioxidants:
     • Fruits and berries: Berries (blueberries, raspberries, strawberries), citrus fruits, grenades, grapes.
     • Vegetables: Broccoli, spinach, carrots, tomatoes, pepper.
     • Tea: Green tea, white tea.
     • Chocolate: Dark chocolate with a high content of cocoa.
     • Spices: Turmeric, ginger, cinnamon.
   • Practical tips:
     • Eat more fruits and vegetables: Strive for 5-9 portions of fruits and vegetables per day.
     • Drink green tea: Green tea contains many antioxidants, in particular catechins.
     • Use spices in cooking: Spices not only improve the taste of dishes, but are also an excellent source of antioxidants.
   • Specific antioxidants and their sources:
     • Vitamin C: Citrus fruits, pepper, strawberries.
     • Vitamin E: Nuts, seeds, vegetable oils.
     • Beta-carotene: Carrots, pumpkin, sweet potatoes.
     • Selenium: Brazilian nuts, fish, eggs.
     • Resveratrol: Red grapes, wine.
     • Curcumin: Turmeric.

5. The importance of hydration: Water is a source of life.

   • The role of water in the body: Water is necessary for all vital processes, including digestion, blood circulation, thermoregulation and excretion of toxins.
   • Signs of dehydration: Thirst, dry mouth, headache, fatigue, constipation.
   • How much water you need to drink: The general recommendation is 8 glasses of water per day, but the need for water can vary depending on the level of physical activity, climate and health status.
   • Practical tips:
     • Carry a bottle of water with you: This will help you drink water during the day.
     • Drink water between meals: This will help you feel full and avoid overeating.
     • Eat products with a high water content: Fruits and vegetables, such as watermelon, cucumber and salad, contain a lot of water.
     • Replace sweet drinks with water: Sweet drinks contain many calories and do not bring any health benefits.
   • Alternative fluid sources: Tea, herbal infusions, soups.

II. Movement – the key to active longevity

1. Regular physical activity: Elixir of youth.

   • Scientific justification: Physical activity improves the cardiovascular system, strengthens bones and muscles, reduces the risk of chronic diseases, improves mood and cognitive functions.
   • Recommendations: At least 150 minutes of moderate intensity or 75 minutes of intensive activity per week, as well as strength training 2 times a week.
   • Types of physical activity:
     • Aerobic exercises: Walking, running, swimming, cycling, dancing.
     • Power training: Heavy weights, exercises with your own weight, use of simulators.
     • Flexibility exercises: Yoga, Pilates, stretching.
     • Exercise of equilibrium: Tai-you, yoga.
   • Practical tips:
     • Start small: If you are not used to physical activity, start with 10-15 minutes a day and gradually increase the time and intensity of training.
     • Choose what you like: Take a pleasure that gives you. This will help you adhere to a regular training schedule.
     • Turn on physical activity in your daily life: Walk on foot or ride a bicycle instead of a car, climb the stairs instead of an elevator, do exercises while watching a TV.
     • Find a training partner: Train with a friend or family member can be more motivating and interesting.
     • Consult a doctor: Before starting a new training program, consult a doctor, especially if you have any diseases.

2. Aerobic exercises: Health of the heart and blood vessels.

   • The benefits of aerobic exercises: Improve the functioning of the cardiovascular system, reduce blood pressure, cholesterol, the risk of heart attack and stroke.
   • Examples of aerobic exercises: Walking, running, swimming, cycling, dancing, aerobics.
   • Intensity: Moderate intensity – you should feel a little breathless, but still able to speak. High intensity – you must be very out of breath and not be able to speak with complete sentences.
   • Practical tips:
     • Walking: Start with 30 minutes walk a day and gradually increase time and speed.
     • Running: Start with the alternation of walking and running, gradually increasing the time of running.
     • Swimming: Swimming is a great option for people with joint problems.
     • Cycling: Cycling is a great way to explore the surroundings and enjoy physical activity.
     • Dancing: Dancing is a cheerful and energetic way to improve your physical shape.

3. Power training: strength and endurance.

   • The benefits of strength training: Strengthen muscles and bones, improve metabolism, reduce the risk of osteoporosis, improve posture and balance.
   • Examples of strength training: Heavy weights, exercises with your own weight (push -ups, squats, attacks), the use of simulators.
   • Practical tips:
     • Start with light weights: Do not overload yourself at the beginning. Gradually increase weight as your muscles become stronger.
     • Use the right technique: Incorrect technology can lead to injuries. Ask the coach to show you the right technique for performing exercises.
     • Make 2-3 approaches at 8-12 repetitions: This is the optimal number of approaches and repetitions for increasing muscle mass.
     • Rest between the approaches: Let your muscles rest between the approaches so that they can recover.
     • Train all muscle groups: Do not focus on only one muscle group. Train all muscle groups to achieve a balanced development.

4. Flexibility and balance: prevention of injuries and falls.

   • The benefits of flexibility exercises: Improve the range of movements, reduce the risk of injuries, improve posture and blood circulation.
   • Examples of flexibility exercises: Yoga, Pilates, stretching.
   • The benefits of balance exercises: Improve balance and coordination, reduce the risk of falls, especially in the elderly.
   • Examples of balance exercises: Tai-chi, yoga, standing on one leg.
   • Practical tips:
     • Stretch after training: Stretching after training helps to relax muscles and improve flexibility.
     • Do yoga or Pilates: Yoga and Pilates are excellent ways to improve flexibility, strength and balance.
     • Do the balance exercises every day: Even a few minutes of balance exercises per day can significantly reduce the risk of falls.

5. Active lifestyle: more movement in everyday life.

   • Principles of active lifestyle: Integration of physical activity in everyday affairs.
   • Examples: Walking on foot instead of traveling by car, climbing the stairs instead of an elevator, work in the garden, active games with children or grandchildren.
   • Practical tips:
     • Set goals: Set your goals for the number of steps on the day or time spent on the legs.
     • Use a step-up or fitness tracker: This will help you track your activity and remain motivated.
     • Find opportunities for movement during the day: Even small changes in your daily life can significantly affect your health.
     • Move part of your routine: For example, you can go to work on foot or exercise during a lunch break.

III. Reason and Spirit: Mental and emotional well -being

1. Stress management: harmony of reason and body.

   • The effect of stress on health: Chronic stress can lead to various health problems, including cardiovascular diseases, depression, anxiety, sleep disorders and a decrease in immunity.
   • Stress management methods:
     • Meditation: Meditation helps to calm the mind and reduce the level of stress.
     • Yoga: Yoga combines physical exercises, breathing practices and meditation, which makes it an effective way to control stress.
     • Respiratory exercises: Respiratory exercises can help reduce stress and improve mood.
     • Natural walks: Entity walks help to relax and restore strength.
     • Hobbies: Classes of your favorite business help to distract from stress and enjoy.
     • Communication with loved ones: Communication with loved ones helps to feel supported and loved.
     • Sufficient sleep: A sufficient sleep is necessary to restore the body and control stress.
   • Practical tips:
     • Highlight the time for relaxation every day: Even 15-20 minutes of relaxation per day can significantly reduce stress.
     • Learn to say no: Do not take on too many obligations. Learn to say no things that overload you.
     • Manage your time: Good time management can help reduce stress and increase productivity.
     • Turn to the specialist for help: If you cannot cope with stress yourself, seek help from a psychologist or psychotherapist.

2. Social activity: a sense of belonging and support.

   • The influence of social activity on health: Social activity reduces the risk of depression, anxiety, cognitive impairment and premature death.
   • Ways to maintain social activity:
     • Communication with family and friends: Spend time with family and friends, participate in joint events.
     • Participation in public organizations: Enter clubs, interest groups, volunteer organizations.
     • Visiting cultural events: Attend concerts, exhibitions, theaters.
     • Trips: Traveling is a great way to get acquainted with new people and cultures.
     • Online communication: Use social networks and online forums to communicate with people with similar interests.
   • Practical tips:
     • Join the interest group: This is a great way to get acquainted with new people and do your favorite thing.
     • Volunteer: Volunteer activity not only helps others, but also gives you a sense of goal and satisfaction.
     • Be an active listener: Listen to what other people say and show interest in their lives.
     • Maintain contact with friends and family: Regularly communicate with friends and family, even if you live far from each other.

3. Continuous training: brain stimulation and cognitive reserves.

   • The influence of continuous learning on brain health: Continuous training stimulates the brain, improves cognitive functions, reduces the risk of alzheimer dementia and disease.
   • Methods of continuous training:
     • Reading: Read books, magazines, newspapers.
     • Learning new languages: Learning new languages ​​is a great way to stimulate the brain and improve memory.
     • Attition to lectures and seminars: Attend lectures and seminars on topics you are interested in.
     • Online training: Online courses and webinars are a convenient way to get new knowledge and skills.
     • Solving puzzles and problems: The solution of puzzles and problems helps improve logical thinking and memory.
     • Games for the brain: Games for the brain, such as Sudoku and crosswords, can help improve cognitive functions.
   • Practical tips:
     • Choose what you are interested in: Learn what you are interested in. This will help you remain motivated.
     • Highlight time for training every day: Even 15-20 minutes of study per day can bring considerable benefit.
     • Do not be afraid to try new: Do not be afraid to try new things and get out of the comfort zone.
     • Discuss what you learned: Discuss what you have learned with friends and family. This will help you better learn information.

4. Positive thinking: optimism and joy of life.

   • The influence of positive thinking on health: Positive thinking reduces the level of stress, improves mood, strengthens immunity and increases life expectancy.
   • Ways to develop positive thinking:
     • Gratitude: Every day find things for which you are grateful.
     • Affirmations: Repeat the positive statements about yourself.
     • Preview: Imagine yourself successful and happy.
     • Avoid negative thoughts: Try to avoid negative thoughts and replace them with positive ones.
     • Surround yourself with positive people: Communicate with people who support you and inspire you.
     • Focus on the good: Focus on good in your life and do not focus on negative things.
   • Practical tips:
     • Keep a diary of gratitude: Every day, write down things for which you are grateful.
     • Use affirmations every morning: Repeat the positive statements about yourself every morning.
     • Surround yourself with positive people: Communicate with people who support you and inspire you.
     • Laugh more often: Laughter is a great cure for stress and bad mood.

5. Spirituality and meaning of life: filling life with the goal and value.

   • The influence of spirituality on health: Spirituality gives a sense of purpose and meaning of life, reduces stress levels, improves mood and strengthens immunity.
   • Ways to develop spirituality:
     • Meditation: Meditation helps to calm the mind and connect with the inner “I”.
     • Prayer: Prayer helps to establish a connection with the highest force.
     • Visiting religious services: A visit to religious services gives a sense of community and support.
     • Help others: Help gives a sense of goal and satisfaction.
     • Finding in nature: Finding in nature helps to feel in touch with the outside world.
     • Introspection: Self -analysis helps to understand their values ​​and goals in life.
   • Practical tips:
     • Find what suits you: Not all methods of the development of spirituality are suitable for everyone. Find what suits you.
     • Be open to new ideas: Be open to new ideas and do not be afraid to explore different spiritual traditions.
     • Be patient: The development of spirituality is a process that takes time and effort.
     • Live in accordance with your values: Live in accordance with your values ​​and strive for what is important to you.

IV. Prevention and health care: warning is better than treatment

1. Regular medical examinations: Early identification of problems.

   • The importance of regular medical examinations: Regular medical examinations help identify health problems at an early stage, when they are easier to treat.
   • Recommendations for medical examinations: Follow the doctor’s frequency and types of medical examinations depending on your age, gender and health.
   • Important medical examinations:
     • Measurement of blood pressure: Regular measurement of blood pressure helps to identify hypertension.
     • Blood test for cholesterol: A blood test for cholesterol helps to identify an increased level of cholesterol, which is a risk factor for cardiovascular diseases.
     • Blood test for sugar: A blood test for sugar helps to detect diabetes.
     • Mammography (for women): Mammography helps to identify breast cancer at an early stage.
     • Colonoscopy: Colonoscopy helps to identify colon cancer at an early stage.
     • PSA-test (for men): The dog test helps to identify prostate cancer at an early stage.
   • Practical tips:
     • Sign up for an appointment with a doctor: Sign up for an appointment with a doctor and discuss with him what medical examinations you need.
     • Follow the doctor’s recommendations: Follow the doctor’s frequency and types of medical examinations.
     • Tell the doctor about any changes in your health: Tell the doctor about any changes in your health, even if they seem insignificant.

2. Vaccination: protection against infectious diseases.

   • The importance of vaccination: Vaccination helps to protect against infectious diseases that can lead to serious complications and death.
   • Vaccination recommendations: Follow the recommendations of vaccination doctors depending on your age, health and region of residence.
   • Important vaccines:
     • Influenza vaccine: The flu vaccine is recommended to be done every year.
     • Vaccine from pneumococcal infection: A vaccine from pneumococcal infection is recommended for older people and people with chronic diseases.
     • Vaccine from encircling lichen: The vaccine from encircling lichen is recommended for older people.
     • Vaccine from tetanus, diphtheria and pertussis: Revaccination from tetanus, diphtheria and pertussis is recommended every 10 years.
   • Practical tips:
     • Discuss vaccination with a doctor: Discuss vaccination with a doctor and find out which vaccines you need.
     • Get a vaccine: Get a vaccine in a medical institution.
     • Follow the vaccination calendar: Follow the vaccination calendar and vaccinate on time.

3. Refusal of bad habits: getting rid of threats to health.

   • Harm of smoking: Smoking is a risk factor for many serious diseases, including lung cancer, cardiovascular diseases and chronic obstructive lung disease.
   • Harm by alcohol abuse: Alcohol abuse can lead to cirrhosis of the liver, cardiovascular diseases, cancer and other health problems.
   • Harm drug use: Drug use can lead to serious health problems, including dependence, mental disorders and death.
   • Practical tips:
     • Quit smoking: To quit smoking is the best you can do for your health.
     • Limit alcohol consumption: If you drink alcohol, do it moderately.
     • Avoid drug use: Never use drugs.
   • Resources for abandoning bad habits: There are various resources that can help you quit smoking, limiting alcohol consumption or getting rid of drug addiction. Seek the doctor, psychologist or specialized centers for help.

4. Caring for sleep: restoration and regeneration of the body.

   • The importance of sleep: Sleep is necessary for the restoration and regeneration of the body. The lack of sleep can lead to various health problems, including fatigue, reducing immunity, problems with memory and concentration of attention, depression and anxiety.
   • Recommendations for sleep: Try to sleep 7-8 hours every night.
   • Tips for improving sleep:
     • Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
     • Create comfortable sleeping conditions: Provide silence, darkness and coolness in the bedroom.
     • Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
     • Engage in physical activity during the day: Physical activity can improve sleep, but do not do it immediately before bedtime.
     • Relax before going to bed: Take a warm bath, read a book or listen to music.
   • When to see a doctor: If you have problems with sleep, consult a doctor.

5. Safety and prevention of injuries: prevention of accidents.

   • The importance of safety and prevention of injuries: Prevention of accidents and injuries helps maintain health and avoid disability.
   • Security tips:
     • Use seat belts in the car: Safety belts reduce the risk of injuries in traffic accidents.
     • Wear a helmet when riding a bicycle, motorcycle or scooter: The helmet reduces the risk of head injuries.
     • Follow the rules of the road: Compliance with traffic rules helps to avoid traffic accidents.
     • Be careful when working with electrical appliances: Do not touch the bare wires and do not use faulty electrical appliances.
     • Be careful when working with fire: Do not leave fire unattended and do not use flammable substances near the fire.
     • Keep medicines and chemicals in an inaccessible place for children: Children can be poisoned by medicines and chemicals.
     • Use protection products when performing dangerous work: Use protection products (glasses, gloves, masks) when performing dangerous work.
     • Do not swim in unfamiliar places: Do not swim in unfamiliar places where there is a danger of drowning.
   • Downs prevention:
     • Remove objects that you can stumble about: Remove carpets, wires and other items that you can stumble about.
     • Install the handrails in the bathroom and toilet: The handrails in the bathroom and toilet will help to avoid falls.
     • Use non -slip mats in the bathroom and toilet: Non -slip mats in the bathroom and toilet will help to avoid falls.
     • Provide good lighting in the house: Good lighting will help to see obstacles and avoid falls.
     • Check your vision regularly: Vision problems can increase the risk of falls.
     • Do equilibrium exercises: Equilibrium exercises can help improve balance and reduce the risk of falls.

V. External factors: environment and lifestyle

1. Pure air and water: a healthy habitat.

   • The effect of contaminated air on health: Contaminated air can cause respiratory diseases, cardiovascular diseases and cancer.
   • The effect of contaminated water on health: Contaminated water can cause infectious diseases, poisoning and cancer.
   • Tips for improving the quality of air and water:
     • Avoid smoking and being in smoky places: Smoking and being in smoky places worsen the quality of air.
     • Use air purifiers: Air purifiers can help improve the quality of air in the room.
     • Drink clean water: Drink clean water from proven sources.
     • Use water filters: Water filters can help clean water from harmful impurities.
     • Take a shower and bathe in clean water: Take a shower and bathe in clean water to avoid skin diseases.
     • Avoid being near industrial enterprises and landfills: Industrial enterprises and landfills pollute air and water.
   • Support for environmental initiatives: Support environmental initiatives aimed at improving the quality of air and water.

2. Sunlight and vitamin D: The importance of moderate exposure.

   • The role of vitamin D in the body: Vitamin D is necessary for the health of bones, muscles and immune system.
   • Sources of vitamin D: Sunlight, food (oily fish, egg yolks, mushrooms, enriched products) and additives.
   • The risks of vitamin D deficiency: Vitamin D deficiency can lead to osteoporosis, rickets, muscle weakness and a decrease in immunity.
   • The risks of excessive exposure to sunlight: Excessive exposure to sunlight can lead to skin burns, skin cancer and premature skin aging.
   • Recommendations on moderate exposure to sunlight:
     • Spend in the sun 15-20 minutes a day: Spend in the sun for 15-20 minutes a day from spring to autumn, when the sun is high in the sky.
     • Use sunscreen: Use SPF sunscreen with at least 30 with a longer stay in the sun.
     • Avoid being in the sun in the hottest time of the day: Avoid being in the sun in the hottest time of the day (from 10 a.m. to 4 pm).
     • Take vitamin D additives: Take vitamin D additives if you have a vitamin D deficiency or if you do not get enough vitamin D from sunlight and food.