Why are you getting older than anyone else? These tips for resistance to decay have not been learned.

Why are you getting older than anyone else? These tips for resistance to decay have not been learned.

Editor's note: Several studies have found that the body has been on the decline since the age of more than 20, how to make aging slower and slower? People's Health network launched the "Jian" knowledge early Know "column, designed for you to collect the usual neglected health knowledge, do your health think tank, today with you to talk about anti-aging things, with you to carry out health to the end!

Exercise is the best anti-decay drug.

The brain is more energetic. The book argues that only exercise can continue to send the brain a growth signal to the body, which is beneficial for motor ability, thinking activity, emotional control, and so on. A study has found that people who stick to exercise for 3 months continue to grow their brains, and the nascent part is not only the area where the movement is controlled, but also the frontal cortex (which is controlled by the frontal cortex for complex human thinking activities).

cardiopulmonary function Enhancement. everyone who insists on exercise generally experiences the process from "panting" to "a piece of cake," because exercise improves cardiopulmonary function.Soho, an associate professor at the School of Sports Science at Beijing Sports University, says people with good cardiopulmonary function do not feel tired easily and are not susceptible to cardiovascular disease. Long-term regular exercise can make the weight and volume of the heart increase, quiet when the heart rate slows down, the ventricular wall of the myocardium thickens, so that each contraction becomes strong and powerful.

bones become strong. after the middle age, the amount of bone calcium is constantly lost, only by eating calcium tablets, the effect is not good. Long-term non-exercise, bone demand for calcium will also be reduced, a large amount of calcium will be excreted through the urine out of the body. More outdoor exercise can increase bone elasticity and toughness, improve or reduce the symptoms of osteoporosis.

relieves stress. studies have shown that exercise is more effective than drugs in the treatment of anxiety disorders and depression. It can generate energy, stimulate optimism, and help maintain a positive attitude towards life. This is because exercise prompts the body to synthesize serotonin and dopamine, which are the brain chemicals that determine happy moods, helping to improve depression and relieve stress. Exercise can also reduce cortisol content, help improve memory and concentration, and improve the efficiency of doing things.

you're holding on. exercise only makes sense if you stick to it. In addition to regular square dancing and cycling, the elderly can also do some strength training. "detailed"

Top doctor's anti-aging tips

Sir Mull Grey, a professor at Oxford University's Institute of Health, has summed up simple and practical anti-aging tips and techniques based on his 40 medical experience and recent experience as chief knowledge Officer of the NHS, which is to maintain morale, prevent physical decline and prevent disease.

Keep fighting spirit: Age is just a number

Feel old, will be really old. Because of the negative pessimistic attitude towards life, it tends to accelerate the aging process.Whether you are more than 50 years old, more than 60 years old, or more than 70 years old, you should imagine that you are only 43 years old. The reason is that people don't have a clear expectation of what to do and what not to do with the age of 43.

You might as well say the following words to yourself on a regular basis. (1) I am very different from other 60/70/80-age people in many ways. (2) I'm nothing different now than I was at the age of 43. (3) I don't care what other people think of aging. A lot of their ideas are wrong. (4) Life has taught me a lot of things, and old age is an asset. (5) I can help others do a lot of things. (6) I know where my strengths and shortcuts are.

Prevent physical decline: brain to spirit, body to be healthy

Unlike tissue cells such as the skin and liver, brain cells are no longer divided after birth. Regular brain is crucial to delaying brain aging.

Specific measures include: (1) quitting smoking. (2) Reduce the amount of alcohol consumed. After the age of 70, a minimum of 3 days of wine drop per week is guaranteed. (3) Prevention of head trauma. Be sure to wear a helmet for cycling and seek medical attention immediately for head injuries. (4) Frequent walks. Walking at least 30 minutes (or three 10 minutes) a day can improve both body health and the brain. 70 years old and above can walk 3 times a week. (5) Integrate exercise into everyday life. For example, walking the dog, cycling to the store and so on.

To maintain good health, it is important to keep your body upright from time to time, to avoid bow waist hunchback, and to guard against falls. The old man's inner ear deteriorated healthily, had a worse sense of balance, decreased muscle strength, reduced body coordination, and significantly reduced balance at a younger age. Therefore, it is recommended that the elderly usually do more balanced exercise, every day can do the exercises include: (1) feet together, stand straight body, shoulders naturally droop, chest and abdomen, feet on average weight sharing, attention focused on a certain point in front. (2) Stand on one leg, keep breathing normally for 10 seconds, then repeat for another leg 3 times a day. If you can increase the time of single leg standing moderately every week, the effect is more obvious. You can also stand on one leg and fit into your daily life, such as standing on one leg while brushing your teeth.

Prevention of disease: need to improve energy levels

Human energy comes from food and oxygen. The older you get, the weaker your metabolic ability, and it's easy to feel boring.Causes such as illness, depression, lack of exercise and side effects of the drug can all lead to these results.

Dietary, in addition to the appropriate reduction of calorie intake, should ensure adequate protein intake, and pay attention to the following points: (1) eat more vegetables and fruits (at least 5 servings per day), cellulose (such as oats rich in soluble fiber, soybeans, rich in insoluble fibers, etc.), with fish and chicken instead of red meat, olive oil instead of butter, Drink semi-skim or skim milk. (2) don't eat while watching TV. (3) Eat slowly and chew 32 times per meal.

Sports, the elderly should actively carry out some sports, such as walking, jogging, cycling, Taiji and so on, even if the cancer or heart disease and other chronic diseases, should also ensure a certain amount of routine exercise. "detailed"

Anti-Aging, eat these 10 kinds of food

peas. Studies published in the British Medical Journal have shown that peas help slow down the process of cell aging. The cellulose and antioxidants that are rich in pulses are the key to their anti-decay yishou.

Walnut. participants who ate nuts (especially walnuts) at least 3 times a week had a significantly lower risk of cancer and heart disease and a 2-3-year longer life span.

plant protein. foods such as rice and tofu and buckwheat contain almost as much protein as the same amount of meat, and can also replenish cellulose, vitamins and minerals.

carrots. carrots are rich in carotenoids that slow down aging and protect your skin and keep you energized.

sardines. sardines are rich in omega 3 fatty acids and vitamin B12, helping to reduce the risk of heart disease and diabetes.

snails. 1 parts of snails iron containing about 4 mg, higher than red meat. Sufficient iron intake can prevent anemia and prolong life.

Coconut. A study by the University of Copenhagen, Denmark, found that coconuts are rich in wholesome medium-chain fats that often eat such foods to prevent DNA damage and slow brain aging.

sweet potatoes. researchers at Kansas State University in the United States found that sweet potatoes contain a lot of anthocyanins, which can reduce the risk of cancer.

wine. according to the American Journal of Cell Metabolism, wine contains a large number of strong anti-decay substances resveratrol.

Pomegranate. A French study has found that pomegranate contains precursor compounds associated with anti-decay that can be converted from gut microbes to uremic a with anti-aging activity.

Experts also cautioned that no matter which dietary model to adopt, to live a long and healthy life, food to eat 7 points is also very critical. "Intermittent fasting" is the secret of residents in some long-lived areas of the world. "detailed"

You have to do these 10 anti-aging measures to prolong your longevity.

Cardiovascular system

As you get older, your heartbeat slows, your heart gets bigger, your blood vessels are more stiff, and your heart pump blood load increases. The risk of cardiovascular disease, such as hypertension, also increased.

Anti-Aging Preparation: (1) more walking, swimming, cycling and other activities. Regular moderate exercise helps to maintain a healthy weight, lower blood pressure and prevent vascular sclerosis.(2) Eat more vegetables, fruits, whole grains of food (cereals), high-fiber foods, as well as protein-rich lean meat and fish. Limit foods that are high in saturated fat and high in salt. A healthy diet helps promote heart and arterial health. (3) Smoking can accelerate vascular sclerosis, leading to elevated blood pressure. Smokers should try to quit smoking as soon as possible. (4) Stress conferences increase the burden on the heart. Listening to music, practicing yoga, communicating with friends and so on are all ways to relieve stress.

Bones, joints and muscles

The older you get, the lower the bone density, the more severe joint wear, the increased risk of arthritis and fractures, and the higher your height. Muscle strength and flexibility are also gradually weakened in old age, and the body's ability to coordinate and balance is even worse.

Anti-Aging Preparation: (1) Pay attention to calcium supplementation. The American Institute of Medicine recommends that 19~50岁 adults and 51~70岁 men should have calcium supplements of 1000 mg per day. Women over 51 years of age and men over 71 years of age should be replenished with calcium 1200 mg per day. Calcium rich foods mainly include: dairy products, almonds, broccoli, kale, sardines and tofu and other soy products. If necessary, you should also see a doctor to determine if drug supplements are needed. (2) vitamin D supplementation. The American Institute of Medicine recommends that the 19~70岁 population should supplement 600 international units of vitamin D per day, and that people over the age of 70 should supplement 800 international units of vitamin D per day. Regular sunbathing is an important way to replenish vitamin D. In addition, you should also eat more foods rich in vitamin D, such as tuna, sardines, egg yolks and so on. (3) Weight-bearing exercises such as walking, jogging, playing tennis and stair climbing, as well as strength training, help to strengthen bones and slow bone loss. (4) Avoiding drug abuse. Do not smoke, drink or drink less (drink no more than two cups a day).

Digestive system

Constipation is a common disease in the elderly, the main causes include less cellulose intake, insufficient drinking water and lack of exercise, in addition, diuretics and iron supplements can lead to constipation, diabetes mellitus and irritable bowel syndrome and other diseases are also prone to constipation.

Anti-Aging Preparation: (1) To ensure a healthy diet, daily intake of fruits, vegetables and coarse grains and other high-fiber food. Limit intake of high-fat meats, dairy products and sweets. Drink more boiled water and juice and other beverages. (2) Regular exercise helps prevent constipation and is also very important for overall health. (3) To develop the habit of regular defecation, neglect of the meaning or long-term choking, easy to cause constipation.

Bladder and urethra

As aging accelerates, so does the chance of urinary incontinence. Diabetes, female menopause and male prostatic hypertrophy are also easy to increase the risk of urinary incontinence.

Anti-Aging Preparation: (1) regular urination, urine interval can start from 1 hours, and then slowly extend. (2) If you are overweight, it is best to lose weight. (3) Do not smoke. (4) Perform pelvic floor muscle contraction exercises, hold for 5 seconds, then relax for 5 seconds, repeat four or five times, and then gradually extend the muscle tightening time to 10 seconds.

Memory

Memory decreases with age. The older you get, the longer it takes to learn new things and remember new words.

Anti-Aging Preparation: (1) A heart-friendly diet is also good for brain health. Eat more fruits, vegetables and coarse grains. Choose low-fat, high-protein foods such as fish, lean meat and peeled poultry. Reduce the amount of alcohol consumed. (2) Multiple exercise can increase the flow of blood throughout the body, including the brain, and thus improve memory. (3) Intellectual games, crossword puzzles, learning musical instruments, taking different routes and so on all help stimulate brain activity and prevent memory loss. (4) Social help relieves depression and stress, prevents memory loss, and should communicate more with family and friends.

Eyes and ears

The older the age, the more likely to appear old flower, Photophobia, visual Shadow and other vision problems, cataract risk will also increase. The hearing of the elderly also decreases, and the voice may not be heard in a crowded room.

Anti-Aging Preparation: (1) Regular medical examination, according to the doctor's advice, wearing glasses, contact lenses, hearing aids and other devices. (2) Do a good job of prevention, such as going out to wear sunglasses, wide-brimmed hats, in the noisy environment to wear earplugs.

Teeth

Older, gingival atrophy, teeth are more likely to loosen or even fall off. Drugs to treat allergies, asthma, high blood pressure and dyslipidemia may also cause inflammation of the periodontal gum infection.

Anti-Aging Preparation: (1) Brush your teeth every morning and evening, and use a floss or interdental brush every day to clean your teeth. (2) You should usually see a dentist two times a year and find early medical attention for dental problems.

Skin

The age increases, the skin becomes thinner, the elasticity decreases, is more susceptible to injury. Because of aging, the human body has less natural grease, drier skin, more wrinkles, age spots and skin fat will also increase.

Anti-Aging Preparation: (1) Reduce skin irritation, bath water temperature should not be too high, bath with mild neutral soap, bath after timely moisturizing. (2) Apply sunscreen outdoors and wear protective clothing. Regular self-examination of the skin, found abnormalities immediately seek medical attention. (3) Do not smoke. Smoking can increase skin damage and deepen wrinkles.

Weight

The older you get, the harder it is to maintain a healthy weight. As the muscle mass begins to shrink, there will be fat instead.

Anti-Aging Preparation: (1) regular moderate exercise. (2) Eat more vegetables, fruits, whole grains and other high-fiber foods, as well as fish and lean meat and other foods containing high quality protein. Limit foods high in sugar and high in saturated fat. (3) Pay attention to food components and consult professionals to reduce calorie intake appropriately.

Sexual desire

Sexual needs, sex patterns, and sexual abilities are all degraded as they get older. Illness or medication may also affect sexual ability. Female vaginal dryness and male erectile function weakening and even impotence will make the quality of sex decline.

Anti-Aging Preparation: (1) share demand and care about your partner. There may be some differences between husband and wife in terms of sex posture or sexual style. Timely communication is beneficial to improve the quality of life of couples. (2) Talk to your doctor. Telling the doctor what is unspeakable may be more conducive to solving the problem between husband and wife. For example, estrogen ointment can be used to solve vaginal dryness problems, oral drugs to treat Ed and so on. "detailed"

Anti-decay is a woman's life's career, many women think anti-aging is only on the face of Kung Fu, it is not. Anti-aging should be from the inside out, not only to external application, but also to complement. Come and see what anti-decay cheats are available to doctors in the big four departments.

The secret of a woman's resistance to decay will be

Dermatology: Hydrating + sunscreen is skincare Ace

Dermatology department, first affiliated Hospital of PLA General Hospital Yang Yuquang: The lack of water in cuticle cells is one of the main causes of skin aging. Do 2~3 mask once a week to replenish water in time. In the face affixed cucumber slices, potato chips and so on are basically ineffective, these substances are water-soluble, and skin absorption is fat-soluble. The most important factor in skin aging is the aging of light caused by ultraviolet rays. Go out and avoid the strongest hours of daylight, do a good job of physical sunscreen, wear a sun hat, sunglasses, apply sunscreen. But it is not appropriate to apply SPF too high sunscreen, may clog pores, increase the probability of long pox.

Acupuncture Department: Whitening freckle Try Warm Acupuncture

Hitentine, Acupuncture department, Foshan Hospital, Guangdong Province: Middle-aged and elderly women are mostly liver and kidney deficiency, qi and blood is not smooth, is a high incidence of facial color spots. Warm acupuncture therapy in the acupoint needle, will be placed on the needle handle to ignite, through the needle body will heat into the acupoint, you can warm through the meridians, Qi and blood. Pay attention to the selection of acupoints, it is advisable to liver meridian, kidney through the line of the acupoint. Continue to adhere to the 3-month course, treatment 2 times a week visible effect.

Nutrition Department: 4 Strategies for anti-aging diet

Nanjing Gulou Hospital Clinical Nutrition Department Wang Shuan: From the point of view of enhancing antioxidant capacity, try to avoid frying food, ingestion of fresh, dark color fruits and vegetables in the season, to supplement a variety of vitamins and minerals. Avoid ingesting foods that contain too much refined sugar and encourage ingestion of complex sugars (coarse grains and potato beans, etc.). Grease Intake Select vegetable oils with a high proportion of unsaturated fatty acids (olive oil, soybean oil, rapeseed oil, etc.). Calcium is an important anti-aging element, recommended yogurt, shrimp, tofu and so on.

Orthopaedic: Delaying aging first leg guard

To delay aging, you have to first protect the legs, share two methods: rubbing the leg belly, with two palms clamping leg belly, rotation rubbing, each side rubbing 20~30 for a section, a total of six knots, can enhance leg strength, rubbing knees, knees slightly squat, clockwise rubbing dozens of times, and then rubbing counterclockwise in the direction of dozens of times.