Around the world, people are living longer than ever before, and today most of the population has a life expectancy equal to or greater than 60 years, according to the World Health Organization (WHO).
“From a biological point of view, aging is the result of the accumulation of a wide variety of molecular and cellular damage over time, leading to a gradual decline in physical and mental capacities, to an increased risk of disease and, ultimately, death.
So things, The opinion revealed a study of biological aging published in the journal Nature, which points out that the key to naturally delaying aging is to eat a calorie-restricted diet.
As it is, the magazine Men’s Health revealed that to calculate the daily calories needed, body weight must be multiplied by 26 and by 28. That is, if the weight is 90 kilos, the operation is 90×26=2,340 and 90×28=2,520. This means that the range of calories needed daily is between 2,340 and 2,520.
That said, the Mayo Clinic, a nonprofit organization dedicated to clinical practice, education, and research, revealed that one way to cut calories is to:
- Avoiding foods with a high caloric content and low nutritional content.
- Swap high-calorie foods for lower-calorie options.
- Reduce portion sizes.
- Eat at least four servings of vegetables and three servings of fruit daily.
- Choose low-fat dairy, lean meat, and lean poultry in limited amounts.
- Replace refined grains with whole grains.
- Eat moderate amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters, and nut oils. In fact, you should limit saturated fat to less than 10% of your daily calories.
- Reduce sugar intake as much as possible, except for natural sugar from fruit and daily intake of free sugars should be less than 10% of total calories, even if ideally less than 5% of total caloric intake for additional health benefits.
- Drink water and although the daily consumption of this liquid is different for men and women, in general men should consume 3.7 liters of water a day and women should drink 2.7 liters.
- Consume less than five grams of salt (approximately one teaspoon) a day and the salt should be iodized.
Additionally, food must be accompanied by an exercise routine and one way to do it is to try to walk, swim or do other activities that are enjoyed are some recommendations.
In addition, regular, moderate physical activity can help maintain a healthy weight and reduce the risk of heart disease.
Likewise, the World Health Organization (WHO) suggests doing moderate aerobic physical activities for at least 150 to 300 minutes; or intense aerobic physical activities for at least 75 to 150 minutes. An equivalent combination of moderate and intense activities throughout the week is also valid.
In any case, the information given above in no way replaces medical advice and therefore the first thing to do is consult a health expert so that he or she can guide the process and indicate what is most appropriate for each person. .
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