The elderly together in addition to the parents in the short, may be like to chat about some of the topic of health, people to the old age to understand, anything is not as important as health, and to the elderly to see their own body is getting worse and worse, there will always be a lot of reluctance and regret, so many people want to prolong life, then want to prolong life, what to do?
The secret to longevity has two factors and nine principles
Factor one: dietary factors
Principle 1: Eat less red meat and more fish
The average life expectancy of Japanese people has always been the first in the world, thanks to their many good habits, one of which is worth learning from middle-aged and elderly people is to eat more fish. The newly published journal of nutrition in 2021 said that being able to eat about half a kilogram of fish per week can reduce the risk of death of people At the same time, for middle-aged and elderly people, eating more fish can protect blood vessels and effectively reduce the occurrence of cardiovascular diseases.
Japanese people rarely eat red meat, such as: beef, mutton, etc., red meat contains fat and calories are very high, for the elderly with chronic diseases in China, it is necessary to reduce consumption, but the calories contained in fish meat is not high, so you can eat with confidence, but also can supplement the lack of nutrients in the body.
It is recommended that you eat more: brought fish, yellow croaker, perch, crucian carp, etc., and try not to eat pickled fish and fried fish.
Principle 2: Eat more seasonal ingredients
That is to say, eating vegetables in the season, such vegetables are more fresh, and the intake of nutrients is more adequate. Many of the out-of-season vegetables actually belong to ripening, there will be a lot of pesticides and other chemicals, and eating too much will certainly not be of much benefit to the body.
Principle three: insist on eating breakfast
The phenomenon of not eating breakfast is too common, many people in order to save time will choose not to eat breakfast to go out, but breakfast is the most important meal of the day, long-term do not eat breakfast on the body harm is huge, serious will lead to human malnutrition, insufficient brain blood supply and other phenomena.
Principle 4: Chew carefully and swallow slowly
Gobbling up is often the case when most people are extremely hungry in the stomach, often before they taste the taste of food, it has already entered the stomach, which is a big project for the stomach, because the food is not completely chewed when the person's feeling of fullness will not be too strong, and the mouth will feel that it has not eaten enough, so even if it is eaten, there will still be the urge to eat food, which will increase the burden on the stomach and cause damage to gastrointestinal function. A healthier approach is to chew and swallow slowly.
Principle 5: Strict control of salt (sodium)
Salt control here not only refers to edible salt, but also includes a variety of spices, such as: chicken essence, soy sauce, oil consumption, etc., the sodium content in these condiments can not be ignored. Chinese way of cooking is to like to add a variety of spices to make the food taste more rich and layered. It is recommended that you do not consume more than 6g of salt per day, and when the salt intake exceeds the standard, it is easy to cause vascular diseases, such as hypertension, atherosclerosis, etc.
Factor two: lifestyle factors
Principle Six: Insist on taking a nap
Nap is a good habit for Chinese, it is recommended that the nap time is about half an hour, preferably no more than half an hour, a long nap will make people's blood vessels burdened, while napping more than an hour will increase the risk of diabetes by forty-five percent.
For people who need to go to work and school, it may be mostly lying on the table to take a nap, but sleeping on the stomach will not only hurt our joints but also compress our eyes, so it is recommended that we try to sleep with our backs to the chair.
Principle 7: Brush your teeth on time and on time
The health of the oral cavity is also closely related to the life expectancy of people, Europe once did a study on the human mouth, the results of the study showed: often do not brush the teeth of the population, will lead to a 12% increase in the incidence of cardiovascular disease, but also increase the incidence of myocardial infarction. The Institute of Population Research of Peking University in China has also done research on the oral cavity of middle-aged and elderly people, and found that the risk of alzheimer's disease in the elderly with many teeth is greatly reduced.
It can be seen that the hygiene of the oral cavity is also very important, it is recommended that everyone can brush their teeth on time and on time, do not only brush once in the morning, brush three times a day with conditions, do not fall in the morning, middle and evening, if it is due to work and study at noon can not brush people it is recommended to brush in the morning and evening.
Principle 8: An optimistic and positive mindset
People with a good mentality will naturally be younger, and for example, people who often sigh and sigh, their mental state looks very melancholy, and they are older than their peers. As the saying goes, "the face is born from the heart" is this truth, so remember to smile often.
Principle Nine: Improve your social circle
The University of London in the United Kingdom has analyzed the life and rest of the elderly, the number of elderly people studied is about 10,000 people, the social situation of the elderly has been a long-term follow-up survey, and finally found: compared with the elderly who often do not eat with friends, the elderly who often party with friends, the risk of Alzheimer's disease is reduced by 12%.
And the elderly to improve their social circle can not only enhance people's memory, but also play an important role in the mental health of the elderly, will make people more yearning for life, every day life will be full of vitality.
In summary, want a long-lived body, diet and living habits are indispensable, the above 9 points are actually some small habits and small changes, make a little change can have a big gain, why not enjoy it?
Reference Articles: [1] "If you want to live a long life, you should eat more fish, which can reduce the risk of death by 15%". Health Times.2021-08-16 [2] "Japanese longevity is the world's first!" 9 of the 10 tips are related to eating! 》. Health Times.2019-02-22 [3] "The elderly are more social, which can reduce the risk of dementia". People's Daily News.2019-08-08