To live to a hundred years – is quite real.
How to keep health and youth? This question is as serious researchers and ordinary retirees. Some tips may look funny, however they are quite effective.
1. Turn off the TV
The average citizen spends 7 years of his life of 50, sitting on the couch and watching TV, according to a recent study conducted in Europe. All these people sincerely believe that they did not have enough time at the gym or a walk, a run or bike ride. Replace TV time sports – and add yourself a 5-10 years life and health.
2. More often hugs
Hugging a spouse (or son, grandchild) within only 20 seconds, you reduce blood pressure and levels of the stress hormone cortisol. The latter is directly connected with the appearance of cardiovascular problems and diabetes mellitus. Do I need something else to talk about the benefits of the arms at any age?
3. Forget about intense tan
Excess sunlight in the summer leads to the so-called photo-aging – the skin loses moisture, becomes sluggish, thinned, on it there are spots. However, sunlight helps our body create vitamin D, which is considered a helper in the fight against heart disease, depression and osteoporosis. How can that be? Do not sunbathe in the summer day, leave in the shade (and from 11 to 18 hours is better to be in the room). Thus in the rest of the year holds the sun (even if it is not visible from behind the clouds) face and hands up to the elbow for 15 minutes a day.
4. Add a serving of vegetables and fruits
One of the largest European research found that if to include in your daily menu just one more portion of vegetables and fruits (in addition to what you eat now), you can reduce the risk of premature death by 20%. Because fruits and vegetables contain many nutrients that protect the heart and prevent cancer.
5. Put the salt shaker away
Every day we eat about 9.5 g of salt. Much more useful would be to reduce this figure to 6 g – this would help to reduce the pressure to normal and reduce the half risk of cardiovascular diseases. By the way, how do you know how much salt is contained in prepared foods? Their labels often indicate the amount of sodium, multiply the given number by 2.5 to get the grams (or milligrams) of sodium chloride. If you eat salty, do not salt any food this day!
6. Do 9000 steps a day
For many years we believed that day to do either 5000, or 6000 steps. Alas, the experts say, it is good for those who live in rural areas and without moving a lot, catching up on household farms, or for those who work physically. For a typical young citizen, engaged in mental work, the current recommendation is 12 000 steps a day! Women after 40 and men after 50, you can do 9000 steps.
7. Laugh more!
Studies show that gay people are rarely faced with cardiovascular problems. Try each day to find a reason for laughter, and the level of your hormones will always be in the norm! Laugh at her little failure, and don’t worry about them. Reason
