Eat Plants, Try Pilates, and Stay Positive: How to Keep Your Body Looking Younger Than Your Age | older people
Oho doesn’t want a long and healthy life? Aging may not be negotiable, but how you do it offers some leeway. However, there is no time to waste. Ideally, you would have regained your health before middle age. But it’s never too late to start. Each of us has a chronological age which is measured in birthday candles. Since each person ages differently, we also have a biological age that reflects the actual age of our bodies. This age depends on the relationship between our genes, our lifestyle and our living conditions. It is this biological age that you can change by doing what I am about to tell you.
Be positive about it
More than 80% of people report feeling younger than their age. Largely because most societies view aging negatively, says Dr. Serena Sabatini, postdoctoral research associate at the Università della Svizzera Italiana. His research shows that people who have good role models for aging, such as active grandparents, age better themselves. “They’re less likely to be anxious and more likely to be engaged in life and eat a healthier diet,” says Sabatini. “When people feel more negative about aging, they don’t do much to stay healthy, so they age less gracefully.” Personality traits also come into play. “Being more open means you’re likely to feel more positive about aging,” Sabatini says.
My 98-year-old mother, with no short-term memory, feels positive about her age when reminded. “Only two more years before turning 100. It’s better than not being there.
“Inflammation” is what happens to the body when our cells are damaged as we age. The end result is chronic inflammation and a host of health issues. Studies show consistent results in which diets protect us, says Dr Stacey Lockyer, senior nutrition scientist at the British Nutrition Foundation. “Healthy, plant-rich eating habits, such as the Mediterranean-style diet and the Dietary Approaches to Stop Hypertension (DASH) diet, are associated with a reduced risk of heart disease, type 2 diabetes and certain cancers, as well as death from all causes.These diets are all high in plant foods with fruits and vegetables, whole foods, protein, including plant proteins (legumes, nuts) as well as some fish, fruits seafood, poultry, lean meat, and low-fat dairy (or dairy alternatives) These diets avoid processed meat and foods high in saturated fat, sugar, and salt (cakes and crisps).
For those of us with a family history of dementia (me), there is evidence that these diets can also delay cognitive decline for years.
Don’t bother with supplements
A well-balanced diet means you don’t need supplements. However, Lockyer points out that the lack of sunshine during British winters has prompted the government to suggest we “consider” daily vitamin D supplements of 10mcg from October to March. Vitamin D is necessary for healthy bones and muscles – essential for everything except sitting, which you shouldn’t be doing anyway.
Maybe lose some weight
Lockyer says that if you’re obese, “even losing 3% of your body weight can be beneficial in reducing your risk of developing serious diseases.” She advises smaller portions rather than crash diets. “Weight control is even more important for blacks, Asians, and other minority ethnic groups,” says Lockyer. “They have a higher risk of serious health problems, such as type 2 diabetes at a lower BMI and waist circumference than the white population.”
Don’t focus on “superfoods”
When it comes to superfoods, strawberries and blueberries are fan favorites — known for their antioxidant and anti-inflammatory properties. Ayela Spiro, head of nutritional science at the British Nutrition Foundation, warns the evidence is inconclusive. “People who consume berries may also have many other positive health-related dietary and lifestyle behaviors that are themselves associated with healthier aging,” she explains. “The message remains to eat a varied, plant-rich diet.”
My 98 year old mother loves blueberries.
Exercise Your Way
It’s a matter of practice. It lowers blood pressure and reduces the risk of obesity, diabetes and heart disease. If you’ve been exercising 150 minutes a week (over 4-5 days) since age 20, congratulations. Do not stop. “People should see exercise as part of their personal hygiene, like brushing their teeth, not something to ‘add on’ after the fact,” says Professor Benjamin D Levine, Distinguished Chair in the Sciences of exercise at the University of Texas Southwestern. Medical Center. His research shows that physical training, started in middle age, can reverse heart muscle stiffness that can cause heart failure.
Of the 4-5 exercise days, one day should be high intensity training (up to 95% max heart rate), two or three should get you sweaty, and one can be less intense, like tennis such as I play it. . Levine says 30 minutes of brisk walking five times a week will also do the trick.
Resistance is the opposite of futile
“Resistance training is important for preserving strength, balance, and functional ability as we age,” says Levine. “There is no need to pump iron in the gym. Pilates, strength yoga, tai chi – there are many ways to improve strength. Flexibility is much more difficult to improve, although I don’t think it by itself has a major impact on mortality, cardiovascular disease, or even musculoskeletal injuries.
Duh! Does he even need to say it? Although you can biologically age even faster while smoking while sitting down.
“Menopause is the marker of middle age — just going through it makes women feel older,” says Sabatini. But does the cruel loss of estrogen accelerate biological aging? Maybe a small amount. Steve Horvath, professor of human genetics and biostatistics at UCLA, says there is no cause for alarm. “As a reference group, consider men. Men are at significantly higher mortality risk than women, regardless of their menopausal status.
Menopause accelerates bone loss and increases the risk of heart disease, but getting plenty of calcium (milk, cheese) and vitamin D in the diet (two servings of fish per week, including one fatty) and reducing saturated fats and salt may reduce the risk of osteoporosis and cardiovascular disease.
The National Institute for Health and Care Excellence’s view on the use of HRT to relieve menopausal symptoms is that it is an individual’s decision to make based on their view of the risks and the horror he feels.
Feeling lonely in middle age does not prepare you for healthy aging. Especially if you are a man. Studies do not specify why loneliness increases the risk of dementia, heart disease and depression. You can be with a group of people and still feel lonely. Mind has tips on how to deal with loneliness, including volunteering and joining groups based on your hobbies.
Adopt a hobby or a language
Healthy aging requires mental as well as physical activity. Artistic hobbies in particular such as painting, sculpture or pottery can help memory and thinking. But anything that exercises your brain, like Wordle, is beneficial. There is evidence that learning a second language can stimulate neuron activity in the brain and keep you mentally alert.
It’s a myth that as we age, we need less sleep. “But it’s often thought that older people sleep less and so once people start to sleep poorly, they feel old,” says Sabatini. “Poor sleep is linked to poor cognitive function, depression, and anxiety. It impacts how people feel about themselves. Don’t ignore pain or medical conditions that may have an impact on sleep because you blame your age.”Mindfulness and bedroom routines can help improve sleep,” says Sabatini.
Take care of your skin
Dr Bav Shergill from the British Association of Dermatologists says that facial aging follows a pattern. “The first sign is wherever you have movement – the lines start to sit there with no movement. Your face loses volume, you get a little jowl and your cheeks shrink a little. We lose elastin so we look more tired. People may not mind looking older, but they don’t want to look tired.
Avoid sun damage, which makes skin thick, wrinkled and discolored. Smoking is even more harmful. On the plus side, Shergill says topical vitamin A products work. But for prescription-level treatments like retinoic acid, you need to invest in a private dermatologist — not that they advise. He administers Botox on the grounds that it is reliable and wears off. “Lines rooting down your forehead can make you look angry. Botox can open up your face, but you still want to be able to express your pleasure – wiggle your eyebrows.
To have money
It’s the elephant in this article. Dr Darío Moreno-Agostino, a population mental health researcher at King’s College London, says research shows that more money gives you a better health trajectory as you get older. Dr Gemma Spiers, Senior Research Associate in the Aging and Frailty Research Unit at the National Institute for Health and Care Research at the University of Newcastle, agrees: “The wealthier have more years of disease-free life expectancy. If you ask someone to eat a little healthier or exercise more, it comes at a cost.