2023-12-27 03:30:00
The population over 64 years of age in Spain is 9.5 million people, according to the latest data from the National Institute of Statistics (INE), as of January 1, 2022. Meanwhile, in 2021, there were more than 89,000 people over 64 years of age. 100 years in the United States, according to an article in the New York Post. Urologist and andrologist specializing in male sexual health, Dr. François Peinado explains that “genetics and the functioning of the immune system play, according to numerous research, an important role in life expectancy, but experts agree that a combination of sexual Lifestyle, diet and social factors are crucial elements to achieve the impressive feat of becoming a centenarian,” declares the expert.
However, the specialist shares and comments on some tips published in the New York Post for longevity and assures that “they are easier to achieve than you imagine.”
1. Keep moving
If you want to increase your longevity, keep your body moving. Even just 10 minutes of movement a day can have a big impact. Studies suggest that just a few minutes of physical activity a day can extend life expectancy. But American habits are more sedentary: the Centers for Disease Control and Prevention estimates that 75% of US residents do not meet the exercise guidelines for optimal health, which is 150 minutes a week. Immobility can carry greater health risks, but by staying active you can delay and reduce the risk of pathologies such as arthritis, joint problems and chronic diseases. Loneliness is bad for the brain: isolation has been linked to deterioration cognitive and could be worse for your health than smoking. To combat the current loneliness epidemic, social gatherings and celebrating life milestones have been shown to facilitate happiness and, therefore, a longer life. Sleeping well is essential for maintaining health. Not getting a restful sleep is linked to brain aging, dementia, irritability and an increased risk of accidents. Although some studies advocate quality over quantity of sleep, experts recommend sleeping more than 7 hours per night. Research has suggested that ketogenic diets, Vegetable and Mediterranean fasting have factors that prolong life, and experts now believe that intermittent fasting could also produce beneficial results, including improving metabolic function, increasing insulin sensitivity, reducing insulin levels. of inflammation and the stimulation of autophagy (a kind of cellular cleaning process). Improvements at the molecular level and indicators of reverse aging can occur.
Certain foods carry a higher risk of health consequences. Junk food (processed foods), for example, has been linked to worsening mental health and is often made with mixtures of oils and chemicals that, in excess, can wreak havoc on the body. The chemicals in certain foods affect the body’s hormones and immune system, so it is advisable to limit ultra-processed or fried products. Instead, people interested in anti-aging should focus on consuming a balanced diet rich in nutrients from fruits, vegetables, complex carbohydrates and proteins, although consuming notoriously “bad” foods in moderation will not kill you.
6. Bathe in cold water
Cold showers have been shown to boost the immune system, relieve symptoms of depression, improve circulation and metabolism, and reduce pain and inflammation, according to UCLA Health.
A weak immune system leaves the body vulnerable to common viruses and infections, while chronic inflammation could have detrimental effects on the heart. Know your health. Constantly tracking your body and health progress is important to have a clear idea of what you need to improve and/or monitor, such as hormone levels, dietary habits, and blood tests.
8. Stay curious
Studies have shown that curiosity declines with age, making it even more important to maintain it as you get older. According to experts, the desire to learn new things could be the key to brain longevity.
9. Find your purpose
Having a meaning in life could improve longevity. There is a transformative power that comes when you are aligned with your passions, when you feel that your actions are having a positive impact on the world, or when you feel a deep sense of purpose in your life. Last year, a study found that the risk of death decreased by just over 15% in people with a strong sense of purpose, compared to those who felt they had less purpose.
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#lifestyles #aging