1, the habit of obtaining longevity genes
1. Don't talk about stress. Stress can't be seen or touched, but I don't know if stress will really affect my life. In a study of women of the same age, the University of California found that the telomere length of genes of women who often feel stressed is much shorter than that of women with less stress, which is equivalent to premature aging 10 years old. The telomeres of retired women are relatively long, indicating that telomeres can be restored to some extent after stress reduction. The researchers said that studies have proved that with the increase of work pressure, the telomere length of modern human genes is shortening day by day. However, stress can be relieved by practicing yoga, meditation, chatting with friends or listening to music, which can increase telomerase activity by 43%, thus prolonging telomeres. In addition, the researchers also recommended the "grimace decompression method": facial contraction (like the facial expression when something touches the foot) 15 seconds, and then relax. After repeated several times, it can effectively relieve tension.
2. Make sports "friends". It is not sensational to lose your life because of sedentary. Researchers at the University of Cambridge in the United Kingdom found that if postmenopausal women do not exercise, the risk of telomere shortening will increase by 15 times. Researchers say that physical exercise not only helps to eliminate stress, but also helps to improve telomerase activity. If you do 14 minutes of high-intensity exercise every day for three consecutive days, you will get results. In the way of exercise, choosing your favorite exercise is more conducive to perseverance. Mountain climbing, brisk walking, swimming and ball games are all good choices. When making sports goals, we should be realistic and not eager for quick success. In addition, it is also important to give yourself an appropriate reward and find a sports partner.
3. There are more coarse grains on the dining table. Dietary fiber is an indispensable element in a healthy diet. Research at Wake Forest University in the United States found that dietary fiber (especially cellulose from grains) not only plays an essential role in maintaining the health of digestive system, but also can prolong telomere length. Researchers believe that the anti-inflammatory and antioxidant effects of whole grain foods are the key. In addition to whole grain foods, beans such as dried peas, lentils and green beans, eggplant, spinach, figs and pears are all high-fiber foods that we usually ignore. Eating them regularly can help you get 25-30 grams of dietary fiber easily every day.
4. Always stare at the scale. If you find that the "swimming ring" on your stomach is getting bigger, then you are one step away from the goal of longevity. A study by the National Institute of Environmental Health Sciences in North Carolina found that obesity can lead to chronic inflammation and then oxidative damage, and telomeres are very sensitive to oxidative damage. The longer the body is overweight or obese, the greater the oxidative damage to the body, and obesity will accelerate the aging process.
5. Add more "natural vitamins". A study by the National Institutes of Health found that vitamin C, vitamin E and vitamin B 12 can help to prolong telomere length, because they have antioxidant and anti-inflammatory effects and can protect telomeres from damage. The telomeres of women who take multivitamins in moderation are about 5% longer than those who don't. Researchers say that for healthy adults, a reasonable diet can take in all kinds of vitamins needed by the human body without additional supplements. It is safer to supplement with natural diet, and the anti-aging effect will be better.
6. Eat fish at least twice a week. Protecting the heart and strengthening the brain are recognized benefits of eating fish. A study on the effects of nutrition on human telomeres by Ohio State University found that eating fish can also improve and protect telomeres. The human body can lengthen telomeres in blood cells after supplementing omega -3 fatty acids contained in fish for four months. Fatty fish such as salmon and tuna contain the most omega -3 fatty acids, which can resist inflammation and oxidative damage, thus protecting telomeres. The researchers suggest that ordinary adults eat fish at least twice a week.
7. Try to stick to the above good habits. Improving longevity genes is a long-term thing, and researchers say that combining various health habits can maximize the effect of telomeres. It is found that if you relax through meditation, eat whole grain food and fish regularly, properly supplement multivitamins, walk for 30 minutes every six days, and supplement fish oil, you can finally improve human telomerase activity by 29%-84%. Therefore, if you want to live a long life, you must stick to these good habits.
2. Get rid of bad habits and promote longevity
1, smoking and drinking
Smoking is harmful to health is a commonplace topic. Smoking is an important pathogenic factor of cardiovascular and cerebrovascular diseases, cancer, chronic obstructive pulmonary disease and other diseases. Smoking has become the second largest global killer after hypertension.
Quit four bad habits, health and longevity is not a dream.
Especially smoking is the most important risk factor for lung cancer, so it is urgent to put an end to smoking.
After all, the main component of wine is alcohol, which will have a lot of destructive effects after entering the body. First of all, when the concentration of ethanol in the blood reaches a certain height, there will be excitement and euphoria, and people will gradually lose their self-control ability. When they reach a certain height, they will lose their intuition, be unconscious and even be in danger of their lives.
Alcohol is the most harmful to the central nervous system, which can make the nervous system from excitement to high inhibition, and also seriously damage the normal function of the nervous system.
Excessive drinking can also damage the liver, and chronic alcoholism can even lead to alcoholic cirrhosis. Others have noticed that long-term heavy drinking will damage germ cells, leading to mental retardation of future generations, and the incidence of cancer among people who drink regularly is very obvious.
Step 2 stay up late
Now, many people put off going to bed until after eleven o'clock in the evening. Surfing the Internet, watching the distance, playing games and brushing Weibo's circle of friends have all become the reasons why people stay up late.
Staying up late often can lead to gastrointestinal problems. People who stay up late will deprive their gastrointestinal tract of rest. Over time, it will lead to peptic ulcer, duodenal ulcer, functional dyspepsia and abdominal distension and abdominal pain.
Quit four bad habits, health and longevity is not a dream.
Staying up late can also induce cardiovascular and cerebrovascular diseases. When staying up late, people will be in a state of tension, unable to relax, leading to abnormal vasoconstriction, and blood pressure is much higher than that of normal people, which is easy to induce hypertension or aggravate the patient's condition.
Staying up late often also increases the risk of cancer. Staying up late will make the endocrine hormone level in the body disorder, make the cell metabolism abnormal, affect the normal division of human cells, thus leading to cell mutation and increasing the risk of cancer.
In addition, staying up late is equivalent to eye overload, which is not only harmful to the panda's dark circles, but also the most important thing is that staying up late for a long time will lead to the decline of visual function, which will also harm the body and lead to depression.
Step 3 eat too much
As the saying goes: if you eat seven points full, you will not be old when you are old. If we fill our stomachs too slowly, it will not only be bad for our stomach, but also have some influence on other parts of our body. Long-term overeating is more harmful to our health.
So if we eat too much for a long time, what harm will it do to our health?
First of all, eating too much is the first harm to the stomach. Eating too much means that our stomach workload will increase, which means that we will secrete more gastric acid, destroy gastric mucosa and cause gastric ulcer.
Quit four bad habits, health and longevity is not a dream.
Eating too much will also increase the burden on the intestines and easily lead to intestinal diseases. After food is digested by the stomach, the remaining residue will accumulate in the intestine. If excessive, it is easy to cause intestinal diseases.
And eating too much can also lead to obesity, so friends who love beauty should manage their food intake.
Step 4 skip breakfast
Skipping breakfast is very harmful. Many people sleep at breakfast time, but it is harmful to our health.
Skipping breakfast will harm the brain and digestive system, and it will also cause arteriosclerosis and obesity, and the reaction will become very slow, and it will also cause many chronic diseases.
Quit four bad habits, health and longevity is not a dream.
Conclusion: If we want to live a long life, then we should manage our living habits well, don't stay up all night and have breakfast. Ten minutes early, we have enough time to have a big breakfast. And don't stay up late after going home at night, go to bed early and get up early, and get rid of the habit of smoking and drinking, which is very helpful to our health. When we are healthy, we will naturally live longer.