We
tell you what can be done now to postpone the onset of old age.
What is aging
Science does not have a clear answer to this
question. But there are two main concepts. Proponents of the former
argue that aging is a natural process and nothing can be done with it.
And
the second, on the contrary, are sure that age-related changes are the result
of accumulated breakdowns that can be prevented or corrected.
There are many theories in the concept of
breakdowns and damage. All of them are described here, we will list the most common:
- In 1882, the German biologist August Weisman introduced the so-called wear theory . In his opinion, the body’s cells wear out like car parts, when wear accumulates, the body dies.
- At the beginning of the twentieth century, American biologist Raymond Pearl came up with the theory of intensive rate of life (rate-of-living), which states: the higher the level of oxygen metabolism in the blood, the shorter the life expectancy.
- In 1952, another American biologist, Denham Harman, developed the theory of free radicals as the main cause of aging.
- In 1920, the German biochemist Otto Warburg proved that parts of cells, mitochondria, play an important role in the process of cellular respiration.Proponents of the mitochondrial theory of aging consider mitochondria to be original batteries of the whole organism. “With age,“ batteries ”cannot work effectively and cells lose their energy potential,” says Natalia Egorova.
And even if modern science has not come to a
single conclusion about the causes of aging and is not able to provide us all
with eternal life, it knows how to most likely prolong youth.
7 simple rules that help prolong youth
Spoiler: following our
recommendations does not guarantee that you will live happily ever after, but
will significantly increase the chances that your age will declare itself
primarily with numbers in your passport.
1. Sleep
The WHO recommended duration of
sleep is 7–9 hours (for people aged 18 to 64 years). Do not argue with
who. Healthy sleep helps immune cells recover, reduces the risk
of cardiovascular disease and obesity, diabetes. How to normalize sleep,
we described in detail here.
2. Eat A Variety
Science does not know which
diet is the most healthy. Moreover, any exclusions of food from the diet
should have a clear rationale for health. However, it is proved
that it is important to maintain a normal weight, have less
saturated fats and trans fats in the diet to add more dietary fibers (according
to the WHO, 400 g fruit and vegetables per day reduce ri sk of
cardiovascular disease and cancer), reduce the amount of sugar.
3. Try giving up alcohol
Any alcohol increases the risks
of chronic diseases (cardiovascular, gastroenterological,
oncological). According to a meta-analysis published in the journal The
Lancet, safe doses of alcohol does not exist.
4. Drive
150 minutes a week helps not
only strengthen muscles and bones, but also reduce the risks of
developing cardiovascular diseases and cope with excess weight.
“Before choosing a workout, you
should pass a test to determine your individual heart rate zone and a lactate
test to find out your threshold for anaerobic metabolism,” adds Natalya
Egorova. - The threshold is the speed and power of the muscles at which the
production of lactate (lactic acid) is maintained at a constant level. The
test will tell you how long you should start with training.Such studies are
carried out by the doctor of exercise therapy and sports medicine. ”
5. Do not smoke
Smoking increases the risks of
cancer, cardiovascular and pulmonary diseases.The good news is: quitting
smoking over the course of a few years reduces theincreased
risks almost to those that were with a person from birth.
6. Have a genetic test
Genetic testing reveals individual
food intolerance (e.g. lactose), a predisposition to obesity, diabetes,
heart and blood vessel diseases, neurological and oncological diseases, and
some other disorders. “Tests allow you to understand how much your habits,
including lifestyle, nutrition and taking medications, need to be corrected,”
comments Natalya Egorova. “This approach protects against a number of
risks and can slow down the aging process.”
7. Hand over analyzes
This healthy lifestyle should
be based on data . The data on your health in the first
place. Before you follow any recommendations that relate to lifestyle
changes, you need to consult a therapist. He will collect an anamnesis and
prescribe a general and biochemical blood test, hormonal profile (thyroid hormones,
vitamin D level), general urinalysis. If necessary, he will recommend
visiting specialized specialists or undergoing an additional examination.
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