The secret to longevity has long been sought. From ancient alchemists to modern scientists, everyone is trying to solve the puzzle.
We all aspire to live longer, to explore the world, to feel the changing of the seasons, and to savor the flavors of food. But what is the secret to achieving longevity?
1. People who are over 60 years old and have a long life have these 3 manifestations
Many friends are very curious, what are the "exclusive secret recipes" for those long-lived old people who are still energetic and energetic over 60 years old? Through surveys and interviews, it was found that they shared these three major performances.
Manifestation 1: Stable heart rate
A person's heart rate at rest can reflect the health status of the body and has a certain relationship with life expectancy.
Chen Qingyong, an attending physician in the Department of Cardiology at West China Hospital of Sichuan University, pointed out that the heart rate of healthy people is generally 60 beats per minute, and as the heart rate increases, the life expectancy of people may be shortened, because tachycardia will increase the burden on the heart, thereby increasing the risk of life loss.
In addition, a study published in Alzheimer's & Dementia found that people over the age of 60 who had a resting heart rate of more than 80 beats per minute had a 55% higher risk of dementia than those with a resting heart rate of 60 to 69 beats.
Manifestation 2: Slightly chubby
Many people believe that thinness is the representative of good health, but some studies have broken the stereotype: people who are slightly fat may live longer.
According to the authoritative medical journal The Lancet Diabetes and Endocrinology, the life expectancy of underweight people is relatively short, with a reduction of about 4.3 years for men and 4.5 years for women.
In addition, Shi Xiaoming's team from the Chinese Center for Disease Control and Prevention published a 20-year study in the authoritative journal Nature Aging, which also pointed out that the elderly group with a BMI in the overweight to mild obesity range (24.0~31.9) have a relatively long life expectancy and the lowest all-cause mortality.
Performance 3: Optimistic
As the saying goes, "Smile and smile for ten years", life will not be smooth sailing, there will always be some sad hurdles, the key is whether you have the mentality to cross them. Those who are positive tend to be blessed with longevity.
According to a study in the Proceedings of the National Academy of Sciences, optimists not only live longer, but are more likely to reach advanced age.
The researchers emphasize that people who maintain an optimistic attitude generally have healthier lifestyle habits, such as actively participating in physical activities and not smoking, which are conducive to longevity.
In addition, optimistic people are better at managing their emotions and behaviors, and can quickly adjust their mood and recover in the face of stress and adversity, which makes their body and mind more harmonious.
Second, mastering these indicators can self-measure the degree of physical aging
If you want to know if you are "old and strong", you only need to pass three ultra-simple self-test indicators to quickly understand the degree of aging of the body.
Walking speed: an indicator of bone health
The speed of walking can reflect cardiorespiratory fitness and musculoskeletal health.
Song Yuetao, director of the Geriatric Health and Elderly Care Research Office at Beijing Geriatric Hospital, said that the healthy pace of adults is usually between 1.3 and 1.4 meters per second, while the pace of the elderly slows to about 0.8 meters per second.
Measuring your pace is simple: mark a 4-metre line on the floor, walk from the start to the end at your usual pace, and divide the walking time by 4 to get your average pace per second.
Grip strength: an indicator of cardiovascular health
Grip strength is one of the measures of upper limb muscle strength and cardiovascular health. Older people with good grip strength tend to have stronger muscles and are more comfortable and flexible in their daily lives.
A normal body mass index of more than 50 should be considered acceptable for men aged 40-50 kg and 27-31 kg for women.
Memory: an indicator of brain health
Memory is generally used to measure whether you have dementia. Most older people begin to remember things as they age, but this is only a symptom of physiological memory loss, not a symptom of dementia.
Chen Xueyan, deputy chief physician of Beijing Anding Hospital affiliated to Capital Medical University, said that memory problems caused by normal brain aging can be remembered when given sufficient time and prompts, but memory problems caused by Alzheimer's disease cannot be remembered.
3. Research has found that developing 4 habits may prolong life
In 2023, a study at the annual meeting of the American Association of Nutrition (ASN) said that sticking to these habits at age 40 could increase life expectancy by more than 20 years in the future. It turns out that there is a secret to longevity, and it is not difficult to develop these 4 habits at all!
1. Choose a diet low fat and high dietary fiber
Eat plenty of fresh vegetables and fruits. The dietary fiber contained in it can promote intestinal peristalsis and prevent constipation, thereby reducing excessive exposure to human metabolite waste and intestines, which is conducive to reducing the risk of bowel cancer. Eat less fatty foods, as high-fat foods increase the digestive burden of the stomach and intestines and affect the digestion/absorption function of the stomach and intestines.
2. Exercise moderately
Insist on exercising, you can choose Tai Chi, jogging, walking and other low-intensity exercises to promote body metabolism and blood circulation, and exercise cardiopulmonary ability.
3. Have an optimistic attitude
As the saying goes, health first nourishes the heart. As we age, diseases are difficult to avoid, and some diseases are difficult to overcome with medicine, but they can coexist, don't be overly sad, maintain an optimistic state of mind, and live each day peacefully and happily.
4. Stay socially active
It is recommended to keep in touch with family and friends, and a rich social life can improve the quality of life, reduce loneliness, and help mental health.
From now on, it is not difficult to develop healthy lifestyle habits and achieve longevity.
Resources:
[1] "If you want to live a long life, you must first learn to "eat"! 6 principles of longevity diet, it's not bad to be able to account for one! 》. Health Times.2024-04-25
[2] "101 Years Old! The world's oldest doctor has disclosed 5 secret recipes for longevity and anti-aging, and many people have not done it. Popular Science China.2024-04-28
[3] "The number one "killer" affecting the life of Chinese has been found! I ate too little of these three foods...... These provinces are the most affected. Tencent Medical Codex.2023-06-15
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