Four ways to keep healthy, the body aging index tells you what to do!

With the development of medicine, we can know whether we are at risk of stroke and myocardial infarction by detecting blood lipids. By detecting uric acid, you can know whether you have gout. But how do you know your aging degree? There is a DNA sequence in human cells that can tell you the aging degree of the body, and that is "telomere". Dean Susu Sub-health Management Clinic said: "Slowing down the speed of physical aging is the best way to prevent chronic diseases." Why don't people get sick at the age of 20, and they will get sick one after another at the age of 40, because aging is the beginning of disease. But how do you know aging? From telomeres. What are telomeres? What does it have to do with aging? Chromosomes contain genetic information and need to be protected, just like shoelaces need a small plastic sleeve to prevent them from loosening, and telomeres are the structures used to maintain chromosome integrity. Telomeres can be compared to the countdown timer of life. Every time a cell divides, telomeres will shorten until there is no way to protect chromosomes, and cells will go to apoptosis, which is the reason for aging. In addition, a research team in the United States found that the death rate of heart disease in 143 subjects was 3. 18 times higher than that of normal people; The mortality rate of infectious diseases is 8.54 times higher. [1] Can we protect telomeres against aging? Although aging is inevitable, in recent years, many studies have pointed out that people with good living habits have longer telomeres because they can delay the shortening or even lengthening of telomeres. Therefore, the key to prevent aging is to keep the telomere length, know the aging situation regularly through telomere index detection, and make corresponding health plans to make yourself live healthier and more energetic. The first trick to protect telomeres: exercise is mentioned in Telomere Effect written by Nobel Prize winner Professor Elizabeth Blackburn. Only proper aerobic exercise can prolong telomeres! It is suggested that three times a week, each time for 45 minutes, so that the telomere length can be as long as that of marathon runners; If you don't like aerobic exercise, you can also try HIIT, which is popular in recent two years. It is a very time-saving training method to make explosive movements in a short time through the whole body's strength and interspersed with low-intensity activities to restore the heartbeat. However, as long as there is overtraining syndrome, telomeres will not become longer or even shorter! The second measure to protect telomeres: Mediterranean diet Mediterranean diet will protect telomeres best. The Mediterranean diet referred to here is not the eating habits of countries around the Mediterranean, but refers to a healthy diet. A study in Korea 10 found that people who eat beans, nuts, seaweed, fruits and dairy products have longer telomeres than those who eat red meat, processed meat and carbonated drinks [2]. In addition, free radicals can destroy the length of telomeres, so antioxidant-related foods also help maintain telomeres, such as citrus, berries, apples, plums, carrots, leafy vegetables and tomatoes. The third measure to protect telomeres: ω-3 Appropriate ω-3 fatty acids have a good effect on maintaining telomeres, which is also the simplest method. You can eat omega-3 skin care products or fish oil, and you can also eat food, such as fatty fish, drupe, linseed, linseed oil, leafy vegetables and so on. The fourth measure to protect telomeres: relieve stress and keep an optimistic attitude. People often say that people under pressure look haggard and old. Therefore, Professor Blackburn and Professor of Psychology Elissa S. Epel are also curious about whether the greater the stress, the shorter the telomeres will be. The most stressful job in the world is probably a housewife who takes care of sick children! They found a group of mothers who have taken care of sick children for many years, and compared their average telomere length, and found that their telomere length is really short! [3] But in the study, some mothers in the control group also have shorter telomeres, because everyone has different tolerance to stress. If stress comes, they will show anxiety, fear, anxiety and other reactions, and they will tend to destroy telomere length; Relatively speaking, with excitement, confidence and hope, telomeres will be longer. So as long as we face the challenge optimistically, our bodies will be healthier and younger. After learning the above four tips to protect telomeres, how can we know if they are effective? It is necessary to know whether cholesterol returns to normal after changing diet, whether uric acid concentration decreases, and whether it has any effect can be known through blood test report. To know whether changing living habits can keep cells young, we can know the aging degree of the body through telomere index detection, and meet a healthier and more energetic life with scientific methods. Telomere index detection related information >; & gt & gtBit.ly/2HJfWVU reference: 1. Relationship between telomere length in blood and mortality of elderly people over 60 years old. The Lancet February 20031; 36 1(9355):393-5.2. Li JY et al. "The Relationship between Dietary Patterns in Ancient Times and Telomere Length" European Journal of Clinical Nutrition. 20 15 September; 69 (9):1048-52.3. aoife o' donovan et al. "Stress assessment and cell aging: the key role of anticipated threats 4. The relationship between psychological stress and telomere length" Brain, Behavior and Immunity 26 (2012) 573–579 People who read this article also read it. ...