Healthy lifestyle: the key to longevity

Healthy lifestyle: the key to longevity

I. Food: Basic of Longevity

1. Mediterranean diet: Golden standard of longevity:

   • Basic principles: High consumption of olive oil, vegetables, fruits, legumes, whole grain products, fish and poultry, moderate consumption of dairy products and red wine, limited consumption of red meat and processed products.
   • Olive oil: Richly mononed fats (oleic acid), powerful antioxidants (polyphenols) and anti -inflammatory compounds. Reduces the risk of cardiovascular diseases, stroke, type 2 diabetes and some types of cancer.
   • Vegetables and fruits: The main source of vitamins, minerals, fiber and antioxidants. Protect cells from damage caused by free radicals, and support the immune system. It is recommended to use at least 5 servings per day, giving preference to multi -colored vegetables and fruits.
   • Legumes: Rich in protein, fiber, iron and other important nutrients. They contribute to a decrease in cholesterol levels, regulate blood sugar and maintain intestinal health.
   • Whole grain products: They contain more fiber, vitamins and minerals than refined grain products. Contribute to improving digestion, maintaining a stable blood sugar and reducing the risk of cardiovascular diseases.
   • Fish and bird: Are a source of high-quality protein and omega-3 fatty acids. Omega-3 fatty acids have anti-inflammatory properties and are useful for the health of the heart, brain and eyes.
   • Dairy products: Moderate consumption of dairy products, such as yogurt and cheese, can be useful for the health of bones and intestines. Preference should be given to low -fat or low -fat products.
   • Red wine: Moderate intake of red wine (1-2 glasses per day) can be useful for heart health due to the content of resveratrol, a powerful antioxidant. However, it should be remembered about possible risks associated with alcohol use.
   • Limited consumption of red meat and processed products: Red meat should be consumed no more than 1-2 times a week, and processed products, such as sausages, sausages and fast food, should be avoided. They contain a large amount of saturated fats, sodium and other harmful substances.
   • Advantages: Reducing the risk of cardiovascular diseases, type 2 diabetes, some types of cancer, neurodegenerative diseases (Alzheimer disease, Parkinson’s disease) and an increase in life expectancy.

2. Plant diet: the strength of nature for longevity:

   • Vegetarianism and veganism: The vegetarian diet excludes meat, poultry and fish, and the vegan diet excludes all animal products, including dairy products, eggs and honey.
   • Springs of protein: Legumes (lentils, chickpeas, beans, soy), tofu, pace, priest, nuts, seeds, whole grain products.
   • Vitamin B12: An important vitamin contained in animal products. Vegans need to take vitamin B12 additives or use enriched products.
   • Iron: Vegetable iron (non -meter) is absorbed worse than the animal of iron (hemic). To improve iron absorption, it is recommended to use products rich in vitamin C (citrus fruits, pepper, broccoli).
   • Calcium: Green leaf vegetables (cabbage, spinach, broccoli), tofu, enriched plant drinks.
   • Omega-3 fatty acids: Flax seeds, chia, hemp, walnuts, seaweed.
   • Advantages: Reducing the risk of cardiovascular diseases, type 2 diabetes, some types of cancer, obesity and increase in life expectancy. Improving intestinal health due to the high fiber content.

3. Calorie restriction: Slow down aging:

   • The mechanism of action: The limitation of calories activates the genes associated with longevity, and reduces oxidative stress. Improves sensitivity to insulin, reduces the level of inflammation and increases life expectancy in animal research.
   • Practical recommendations: Reducing calories by 10-20% without a deficiency of the necessary nutrients. It is important to consult a doctor or nutritionist to make sure that the calorie restriction is safe and suitable for you.
   • Interval fasting: An alternative approach to calorie restrictions. Includes fasting periods and periods of normal nutrition. Popular options: 16/8 (16 hours of starvation, 8 hours of food intake), 5: 2 (5 days of normal power, 2 days with calories restriction).
   • Important: The limitation of calories should not lead to a deficiency of nutrients or malnutrition. It is necessary to consume a sufficient amount of protein, vitamins, minerals and fiber.

4. Proper nutrition: key principles:

   • Variety: Include a wide range of products from different food groups in your diet.
   • Moderation: Observe moderation in the consumption of calories, fats, sugar and salt.
   • Regularity: Eat regularly, do not skip food meals.
   • Hydration: Drink enough water (at least 8 glasses per day).
   • Food processing: Give preference to minimally processed products.
   • Reading labels: Carefully study the composition of the products before buying.
   • Cooking at home: Prepare food at home to control the ingredients and the amount of salt, sugar and fat.
   • Conscious nutrition: Eat slowly, focus on the taste and texture of food, listen to the signals of hunger and saturation.

II. Physical activity: movement – life

1. Aerobic exercises: Strengthening the heart and blood vessels:

   • Types: Walking, running, swimming, cycling, dancing, aerobics.
   • Recommendations: At least 150 minutes of moderate aerobic activity or 75 minutes of intensive aerobic activity per week.
   • Advantages: Improving the health of the heart and blood vessels, a decrease in the risk of cardiovascular diseases, stroke, type 2 diabetes, some types of cancer, decreased blood pressure, improving cholesterol, strengthening the immune system, improving mood and reducing stress.

2. Power training: Strengthening muscles and bones:

   • Types: Lift weights, exercises with its own weight (push -ups, squats, bar), work with elastic ribbons.
   • Recommendations: Engage in strength training at least 2 times a week, working out all the main muscle groups (legs, back, chest, shoulders, arms).
   • Advantages: Strengthening muscles and bones, increasing muscle mass, improving metabolism, reducing the risk of osteoporosis, improving posture, increasing strength and endurance.

3. Flexibility and balance: prevention of injuries and improving coordination:

   • Types: Yoga, Pilates, Tai-Chi, Stretching.
   • Recommendations: Engage in exercises for flexibility and balance at least 2 times a week.
   • Advantages: Improving flexibility, equilibrium and coordination, reducing the risk of injuries, reducing back pain and joints, improving posture, decreased stress and improving mood.

4. Active lifestyle: movement during the day:

   • Recommendations: Try to move as much as possible during the day. Climb up the stairs instead of an elevator, walk or ride a bicycle to work, take breaks in work for warm -up.
   • Advantages: Reducing the risk of cardiovascular diseases, type 2 diabetes, obesity and other diseases associated with a sedentary lifestyle. Improving mood and reducing stress.

5. Physical activity for the elderly:

   • Recommendations: Older people are recommended to engage in physical activity, which is suitable for their level of physical training and health status. It is important to start slowly and gradually increase the intensity and duration of training.
   • Types: Walking, swimming, aquaerobika, yoga, ta-chi, equilibrium exercises.
   • Advantages: Improving the physical function, reducing the risk of falling, improving cognitive functions, improving mood and reducing stress.

III. Stress management: Harmony of the soul and body

1. Relaxation techniques: voltage removal:

   • Meditation: Focusing attention on breathing, mantra or an image for calm mind and body.
   • Deep breath: Slow and deep breathing to reduce the level of cortisol (stress hormone) and muscle relaxation.
   • Progressive muscle relaxation: Consistent tension and relaxation of various groups of muscles for removing muscle tension.
   • Preview: Using the imagination to create pleasant and relaxing images.
   • Massage: Relaxation of muscles and improving blood circulation.

2. Hobbies and interests: distraction from problems:

   • Recommendations: Do what you like and bring pleasure. It can be reading, drawing, music, gardening, cooking, dancing or any other hobby.
   • Advantages: Reducing stress, improving mood, increasing self -esteem, expanding the circle of communication.

3. Social support: communication with loved ones:

   • Recommendations: Maintain relationships with family and friends. Communicate with people who support and understand you.
   • Advantages: Reducing stress, improving mood, increasing the sense of belonging and significance.

4. Nature time: restoration of forces:

   • Recommendations: Spend time in nature. Walk in the park, forest or by the sea. Observe nature, listen to the sounds of nature.
   • Advantages: Reducing stress, improving mood, increasing concentration, improving sleep.

5. Organization of time: Reducing a sense of overload:

   • Recommendations: Plan your day, set priorities, delegate tasks, say no “that does not fit you.
   • Advantages: Reducing stress, increasing productivity, improving control over your life.

6. Full sleep: restoration of the body:

   • Recommendations: Try to sleep at least 7-8 hours a day. Observe sleep mode, go to bed and wake up at the same time every day.
   • Advantages: Reducing stress, improving mood, increasing concentration of attention, strengthening the immune system.

IV. Refusal of bad habits: health care

1. Smoking: the main enemy of longevity:

   • Impact on health: Smoking is the main cause of lung cancer, cardiovascular diseases, chronic obstructive lung disease (COPD) and other serious diseases.
   • Advantages of failure: Reducing the risk of cancer, cardiovascular diseases, COPD and other diseases. Improving breathing, taste and smell. Increase in life expectancy.

2. Alcohol abuse: moderation – the key to health:

   • Impact on health: Alcohol abuse can lead to liver cirrhosis, cardiovascular diseases, cancer, brain damage and other serious diseases.
   • Recommendations: Moderate alcohol consumption (no more than 1-2 servings per day for men and no more than 1 serving per day for women). Refusal of alcohol in the presence of diseases of the liver, pregnancy or other contraindications.

3. Drugs: the path to destruction:

   • Impact on health: Drugs have a destructive effect on all organs and systems of the body. They can lead to dependence, mental disorders, cardiovascular diseases, infectious diseases (HIV, hepatitis) and death.
   • Recommendations: A complete rejection of drugs. Appeal for help to specialists in the presence of dependence.

V. Regular medical examinations: Prevention of diseases

1. Preventive examinations: Early detection of diseases:

   • Recommendations: Regularly visit a doctor for preventive examinations. Complete the recommended screening tests for cancer, cardiovascular diseases, diabetes and other diseases.
   • Advantages: Early detection of diseases allows you to begin treatment at an early stage, which increases the chances of recovery and improves the prognosis.

2. Vaccination: Protection against infections:

   • Recommendations: Carry out vaccination according to the national vaccination calendar. Discuss with the doctor the need for additional vaccinations, depending on your age, state of health and lifestyle.
   • Advantages: Protection against infectious diseases such as flu, pneumonia, measles, rubella, mumps and others.

3. Control over chronic diseases: state management:

   • Recommendations: If you have a chronic disease, such as diabetes, hypertension or asthma, regularly visit a doctor and follow his recommendations. Take medicines, follow a diet and do physical exercises.
   • Advantages: Management of chronic diseases allows you to prevent complications and improve the quality of life.

VI. Cognitive activity: brain training

1. Training in the new: expansion of horizons:

   • Recommendations: Learn something new. This can be the study of a foreign language, mastering a new skill, reading books, attending lectures or courses.
   • Advantages: Improving cognitive functions, such as memory, attention and thinking. A decrease in the risk of developing neurodegenerative diseases (Alzheimer’s disease, Parkinson’s disease).

2. Reading: brain stimulation:

   • Recommendations: Read books, newspapers, magazines. Discuss what you read with friends and family.
   • Advantages: Improving cognitive functions, expansion of vocabulary, development of imagination.

3. Games for the brain: Memory training and attention:

   • Types: Crosswords, Sudoku, chess, puzzles, computer games for brain development.
   • Recommendations: Play the brain games regularly.
   • Advantages: Improving memory, attention and thinking.

4. Social interaction: communication and discussion:

   • Recommendations: Communicate with friends and family, participate in social events, discuss news and events.
   • Advantages: Improving cognitive functions, a decrease in a sense of loneliness, improving mood.

VII. Optimism and positive thinking: Impact on health

1. Positive attitude: improvement of well -being:

   • Recommendations: Try to see the good in life, be grateful for what you have, focus on positive aspects.
   • Advantages: Reducing stress, improving mood, strengthening the immune system, increasing life expectancy.

2. Overcoming negative thoughts: Change in prospects:

   • Recommendations: Notice negative thoughts and try to rephrase them into more positive ones.
   • Advantages: Reducing stress, improving mood, increasing self -esteem.

3. Humor: laughter – the best medicine:

   • Recommendations: See comedies, read humorous books, communicate with people who know how to mix you.
   • Advantages: Reducing stress, improving mood, strengthening the immune system.

VIII. Creating a favorable environment: environmental impact

1. Clean air: Caring for the lungs:

   • Recommendations: Avoid places with contaminated air. Ventify the room, use air purifiers.
   • Advantages: Improving breathing, reducing the risk of lung diseases.

2. Safe water: health care:

   • Recommendations: Drink clean water. Use filters to clean water.
   • Advantages: Protection against infectious diseases, improvement of health.

3. Healthy house: reducing the effects of toxins:

   • Recommendations: Use environmentally friendly materials in repair and construction. Avoid the use of toxic cleaners.
   • Advantages: Reducing the risk of allergies, asthma and other diseases.

4. Safe work: Prevention of injuries and occupational diseases:

   • Recommendations: Follow the safety rules at the workplace. Use personal protective equipment.
   • Advantages: Prevention of injuries and occupational diseases.

IX. Spirituality and meaning of life: Search for a goal

1. Faith and religion: gaining support:

   • Recommendations: If you are a believer, participate in a religious life. Pray, meditate, visit religious services.
   • Advantages: Reducing stress, improving mood, increasing the sense of belonging and significance.

2. Volunteering and help to others: satisfaction from help:

   • Recommendations: Help other people. Engage in volunteer activities.
   • Advantages: Reducing stress, improving mood, increasing a sense of satisfaction from life.

3. Search for the meaning of life: awareness of the goal:

   • Recommendations: Think about what is important to you in life. Determine your values and goals. Strive for their achievement.
   • Advantages: Improving mood, increasing a sense of satisfaction from life, increasing life expectancy.

X. Genetics and longevity: the role of heredity

1. Genetic predisposition: a factor affecting longevity:

   • Explanation: Genetics plays a role in predisposition to certain diseases and longevity. However, a healthy lifestyle can level the negative impact of genetics and vice versa.
   • Research: Studies of Gemini show that genetics affects life expectancy, but lifestyle is much more important.

2. Epigenetics: environmental influence on genes:

   • Explanation: Epigenetics is a study of changes in genes expression that are not associated with a change in the sequence of DNA. The environment, lifestyle and nutrition can affect epigenetic changes and, therefore, to the health and expectancy of life.
   • The influence of the way of life: A healthy lifestyle can lead to positive epigenetic changes that protect against diseases and prolong life.

3. Family history: Risk awareness:

   • Recommendations: Study your family history. If your family has people who suffered from certain diseases, pay special attention to the prevention of these diseases.
   • Advantages: Awareness of risks allows you to take measures to reduce them.

XI. Adaptation to changes: flexibility and stability

1. Acceptance of the inevitable: humility with age:

   • Recommendations: Accept the fact that aging is a natural process. Do not fight him, but adapt to him.
   • Advantages: Reducing stress, improving mood.

2. Search for new opportunities: Active life at any age:

   • Recommendations: Look for new opportunities for self -realization and growth at any age.
   • Advantages: Improving mood, increasing self -esteem.

3. The ability to cope with difficulties: development of stability:

   • Recommendations: Develop the ability to cope with difficulties. Learn to extract lessons from failures.
   • Advantages: Reducing stress, improving mood.

XII. Social activity: interaction and involvement

1. Maintaining social ties: Prevention of isolation:

   • Recommendations: Maintain relationships with family and friends. Participate in social events.
   • Advantages: Reducing a sense of loneliness, improving mood, increasing self -esteem.

2. Participation in society: useful activity:

   • Recommendations: Participate in the life of society. Engage in volunteer activities. Support local organizations.
   • Advantages: Reducing stress, improving mood, increasing a sense of satisfaction from life.

3. Interocorentic communication: Transfer of experience:

   • Recommendations: Communicate with representatives of different generations. Share your experience and knowledge.
   • Advantages: Expansion of horizons, improving understanding.

XIII. Financial stability: decrease in stress and anxiety

1. Financial planning: Providing the future:

   • Recommendations: Plan your finances. Create a financial airbag. Invest in your future.
   • Advantages: Reducing stress, increasing confidence in tomorrow.

2. Debt management: minimization of financial burden:

   • Recommendations: Manage your debts. Avoid excessive borrowings.
   • Advantages: Reducing stress, increasing financial freedom.

3. Active activity after retirement: maintaining social and cognitive activity:

   • Recommendations: Find the lesson to your liking after retirement. It can be work, hobbies, volunteering or travel.
   • Advantages: Maintaining social and cognitive activity, improving mood, increasing a sense of satisfaction from life.

XIV. Training and self -development throughout life: constant improvement

1. Continuous training: expansion of knowledge and skills:

   • Recommendations: Learn the new throughout your life. Read books, attend lectures, take courses.
   • Advantages: Improving cognitive functions, expansion of horizons, increasing self -esteem.

2. Development of personal qualities: improving oneself:

   • Recommendations: Work on the development of your personal qualities. Be open to the new, tolerant of others, purposeful and responsible.
   • Advantages: Improving relations with others, increasing self -esteem, improving the quality of life.

3. Adaptation to new technologies: maintaining communication with the world:

   • Recommendations: Study new technologies. Use the Internet, social networks and other digital tools for communication, obtaining information and entertainment.
   • Advantages: Maintaining connection with the world, expanding opportunities, improving the quality of life.

XV. Healthy sleep: the most important recovery factor

1. Regular sleep mode: Setting up biological watches:

   • Recommendations: Go to bed and wake up at the same time every day, even on the weekend.
   • Advantages: Improving the quality of sleep, reducing the risk of insomnia.

2. Creating favorable sleep conditions: Comfort and silence:

   • Recommendations: Provide silence, darkness and coolness in the bedroom. Use a convenient mattress and pillow.
   • Advantages: Improving the quality of sleep, quick falling asleep.

3. Refusal of gadgets before bedtime: reducing the effects of blue light:

   • Recommendations: Avoid using smartphones, tablets and computers before bedtime. The blue light emitted by these devices suppresses the production of melatonin, sleep hormone.
   • Advantages: Improving the quality of sleep, quick falling asleep.

4. Restriction of caffeine and alcohol before bedtime: avoiding stimulants:

   • Recommendations: Do not drink caffeine and alcohol before bedtime. They can break the dream.
   • Advantages: Improving the quality of sleep, deeper and calm sleep.

XVI. Pain Management: maintaining the quality of life

1. Diagnostics and treatment: Search for the cause of pain:

   • Recommendations: Contact the doctor to diagnose and treat pain. Do not self -medicate.
   • Advantages: Relief of pain, improving the quality of life.

2. Non -drug methods of pain management: Alternative approaches:

   • Types: Physiotherapy, massage, acupuncture, yoga, tai chi, meditation.
   • Recommendations: Use non -drug methods for managing pain under the guidance of a specialist.
   • Advantages: Relief of pain, improving the quality of life, reducing the need for drugs.

3. Medication: painkillers:

   • Recommendations: Take painkillers only as prescribed by a doctor and strictly observe the dosage.
   • Advantages: Relief of pain, improving the quality of life.

XVII. Visual care: maintaining good vision for many years

1. Regular examinations at an ophthalmologist: Early detection of problems:

   • Recommendations: Regularly visit an ophthalmologist to examine the eyes. This is especially important for people over 40 years old.
   • Advantages: Early detection and treatment of eye diseases, such as glaucoma, cataracts and degeneration of the yellow spot.

2. Eye Protection from the Sun: Prevention of damage by ultravioletus:

   • Recommendations: Wear sunglasses that block 100% UVA and UVB rays.
   • Advantages: Protection of the eyes from damage caused by ultraviolet radiation, a decrease in the risk of cataracts and degeneration of the yellow spot.

3. Proper nutrition for the health of the eyes: the use of vitamins and antioxidants:

   • Recommendations: Use products rich in vitamins A, C and E, as well as antioxidants, such as lutein and zeaxantin.
   • Advantages: Maintaining the health of the eyes, reducing the risk of developing yellow spot degeneration.

4. Regular breaks when working at the computer: Reducing eye tension:

   • Recommendations: Take breaks every 20 minutes when working at the computer. Take a look from the screen and look at the objects at a distance.
   • Advantages: Reducing eye tension, preventing the development of dry eye syndrome.

XVIII. Healthy aging: active and full -fledged life in old age

1. Maintaining physical activity: preserving mobility and strength:

   • Recommendations: Continue physical activity in old age. Adapt the exercises to your level of physical training.
   • Advantages: Preservation of mobility, strength and balance, reducing the risk of falls.

2. Maintaining cognitive activity: brain training:

   • Recommendations: Continue to engage in mental activity in old age. Read books, play games for the brain, study new.
   • Advantages: Improving cognitive functions, reducing the risk of dementia.

3. Social involvement: communication and interaction:

   • Recommendations: Stay socially active in old age. Maintain relationships with family and friends, participate in social events.
   • Advantages: Reducing a sense of loneliness, improving mood, increasing self -esteem.

4. Positive attitude: optimism and gratitude:

   • Recommendations: Keep a positive attitude in old age. Be grateful for what you have.
   • Advantages: Improving mood, strengthening the immune system, increasing life expectancy.

XIX. Environmentally friendly habitat: reducing the effects of pollution

1. The choice of environmentally friendly products: reducing the consumption of pesticides and chemicals:

   • Recommendations: Buy organic products grown without the use of pesticides and chemicals.
   • Advantages: Reducing the effects of harmful substances on the body, improvement of health.

2. Using environmentally friendly cleaning agents: protection against toxic substances:

   • Recommendations: Use environmentally friendly cleaning agents that do not contain toxic substances.
   • Advantages: Protection against harmful chemicals, reducing the risk of developing allergies and asthma.

3. Savings of resources: reducing the negative impact on the environment:

   • Recommendations: Save water, electricity and other resources.
   • Advantages: Reducing the negative impact on the environment, the preservation of resources for future generations.

4. Support for environmental initiatives: promoting environmental protection:

   • Recommendations: Support environmental initiatives and organizations that are protecting the environment.
   • Advantages: Promoting environmental protection, improving the quality of life.

XX. Personalized approach to health: taking into account individual characteristics

1. Consultation with a doctor: Development of an individual health plan:

   • Recommendations: Consult a doctor to develop an individual health plan that takes into account your genetic characteristics, health status and lifestyle.
   • Advantages: Obtaining individual recommendations, increasing the effectiveness of preventive measures and treatment.

2. Genetic testing: Risk and predisposition assessment:

   • Recommendations: Consider the possibility of conducting genetic testing to assess the risks of developing certain diseases and predispositions.
   • Advantages: Obtaining information about genetic features, developing individual preventive measures.

3. Individual selection of nutrition and physical activity: taking into account the needs of the body:

   • Recommendations: Choose an individual nutrition and physical activity plan that takes into account your needs and preferences.
   • Advantages: Improving health, improving the efficiency of training, achieving optimal results.

4. Health monitoring: regular assessment of indicators:

   • Recommendations: Regularly monitor your health, measure blood pressure, cholesterol and other important