8 scientific ways to stay young

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Some time ago, the idea of eternal youth was just a dream. But now science has made significant progress, working on research that helps people live longer.

The average life expectancy for men is 68 years, for women - 73 years. But many people safely step over the 80-year-old threshold and remain healthy. What determines the average length of a human life? It turns out, not only from genetics, but also from such simple factors as lifestyle or proper nutrition. There are several scientifically proven ways to prolong youthfulness and increase longevity.

1. Don't overeat

Eating in moderation reduces the risk of disease and helps fight aging, according to Promoting Health and Longevity through Diet: From Model Organisms to Humans. scientists. An important point is to reduce the consumption of not only calories, but also individual micronutrients that are contained in food.

Experiments Caloric restriction reduces age-related and all-cause mortality in rhesus monkeys. showed that in primates who were limited by Impact of caloric restriction on health and survival in rhesus monkeys from the NIA study. diet and food at strictly defined hours, improved metabolism, muscle and brain function, and also reduced the risk of illness and death from diabetes, cancer and cardiovascular diseases.

In mice, The Ratio of Macronutrients, Not Caloric Intake, Dictates Cardiometabolic Health, Aging, and Longevity in Ad Libitum-Fed Mice. who were fed low-protein foods had a 30% increase in life expectancy. In People, The Hunger Gains: Extreme Calorie-Restriction Diet Shows Anti-Aging Results. who limited their diet, there was an improvement in the functioning of the cardiovascular system and a decrease in the risk of cancer.

2. Follow a diet

Eating a Mediterranean diet can be another factor., which will help slow down aging.

According to scientific evidence., the Mediterranean diet significantly slows down the aging process, and also reduces the likelihood of developing type 2 diabetes by 16%, cancer by 7%, coronary heart disease by 26%.

The Mediterranean diet includes vegetables, beans, peas, fruits, olive oil, fish, poultry, and nuts. This is a low-calorie and low-fat food rich in dietary fiber, potassium, vitamins C and K. Another important component of the Mediterranean diet is wine, which contains a whole range of nutrients (catechins, resveratrol, quercetin) that improve the functioning of the cardiovascular system. The consumption of meat and fatty dairy products is minimized.

In 2014, the British Medical Journal published an article Mediterranean diet and telomere length in Nurses' Health Study: population based cohort study., which states that healthy middle-aged women who follow a Mediterranean diet have a slower contraction of the telomere ends of their chromosomes. Telomere contraction is one of the powerful aging factors, even called the cell clock. This fact is proof that the Mediterranean diet really increases life expectancy and slows down the aging process.

3. Go in for sports

Exercise is a key part of a healthy lifestyle. According to scientists, regular exercise is capable of Exercise As Medicine: 30 Minutes Of Physical Activity Is The Best Single Thing You Can Do For Your Health. defeat any disease: from cancer to obesity. Physical activity has helped healthy people reduce the likelihood of developing arthritis by 48%, reduce the likelihood of developing Alzheimer's disease by 50%, and reduce anxiety by 48%.

With stress and depression, scientists recommend going for a jog or a walk: no matter how many kilometers you walk, the result will have a positive effect on your body.

However, everything is good in moderation. Scientists have proven. that prolonged training and prolonged engagement in sports such as triathlon, cycling and participation in marathons and ultramarathons can do. harm to the cardiovascular system. Therefore, in regular sports, you do not need to reach fanaticism.

4. Cook right

The delicious crispy crust that forms during frying is the result of glycation. The end products of this process are damaged molecules of proteins or fats, which are “cross-linked” with carbohydrates. In this state, they cannot perform their functions correctly, becoming one of the factors of aging and the development of many diseases, such as diabetes, atherosclerosis, chronic kidney disease and Alzheimer's disease.

What's more, fried food contains. in itself trans fats, which are poorly broken down in the body and accumulate in the blood vessels, forming cholesterol. They cause inflammation in the vascular walls and contribute to atherosclerosis, increase the risk of heart attacks, Alzheimer's disease, senile dementia and diabetes.

In order to preserve all the useful properties of products and not harm the body, it is recommended to boil, stew or steam food.

Some condiments used in cooking are great anti-aging agents. For example, the Provencal herbs seasoning (which includes thyme, oregano, rosemary, basil, sage, tarragon, dill and other herbs) helps. with atherosclerosis and prevents the development of cardiovascular diseases.

Curry and turmeric contain a substance called curcumin, which is considered an anti-aging geroprotector. Curcumin also possesses. anti-inflammatory action and warns. the development of Alzheimer's disease.

Chili, which contains capsaicin, has. powerful anticancer activity and fights cancer cells.

5. Less stress

Under stress, a person's immune system is damaged, which leads to a high risk of various diseases. Unpleasant bonuses are bags under the eyes, wrinkles, gray hair and chronic fatigue.

Scientists have proven. that constant stress can lead to heart disease, diabetes, obesity, cancer, asthma and depression. Stress shrinks telomeres, contributing to aging and age-related diseases.

Stressful events can significantly accelerate the aging of immune cells, even in a period as short as one year.

Eli Puterman, Associate Professor, Department of Psychology, University of California

Living a fulfilling life requires learning how to deal with stress and anxiety. To do this, Paterman urges you to follow the simplest rules: eat right, exercise and maintain a sleep schedule.

6. Give up smoking

Love for cigarettes leads to diseases of the cardiovascular system, lung cancer, skin and dental problems. According to Tobacco-Related Mortality Research. In America, the overall mortality rate of smokers (both men and women) is three times higher than non-smokers. Death due to smoking accounts for every in five deaths. The diseases from which smokers die most often are cancer, respiratory and vascular diseases.

If you need a reason to quit smoking, consider this: Every month you go without cigarettes adds a few days to your life.

7. Use gadgets

Modern technologies are excellent assistants in maintaining a healthy lifestyle. Now you can collect all information about your body quickly and cheaply using mobile applications, fitness bracelets or body sensors.

Medical gadgets allow you to accumulate the most complete database of individual data. There are methods for processing such information with direct recommendations for improving the state of the body. Over time, this data will be processed in more detail, which will help doctors make more accurate diagnoses.

For example, the Cardia Mobile is a cardiac monitor that can be attached to the back of a smartphone or tablet. In order to read the readings, you need to put your fingers on the two sensors for 30 seconds. The received data will be available in a mobile application, through which you can also print the indications for the doctor.

The Motiv Ring physical activity tracker is made in the form of a ring and allows you to track your physical activity, heart rate and sleep quality. The ring has a water-repellent surface, can last up to five days without recharging, and is available in two colors: gray and pink.

Having a gadget is a great motivation to start leading a healthy lifestyle right now. So you have the opportunity to monitor your health status on the air and see the slightest changes in your body.

8. Take medication for old age now

There are projects aimed at researching medical ways to prolong youth. Such companies are conducting clinical trials of drugs for aging.

One such project is Open Longevity. It is a community dedicated to conducting clinical research on ways to slow down aging. You can participate in the project as a volunteer or as a patient.

Participating in clinical trials carries the risk of side effects. Not participating in clinical trials of anti-aging therapies is also a risk. Delayed likelihood of getting a serious age-related illness.

Mikhail Batin President of the Open Longevity Foundation