Aging is a natural law, but it also seems to have traces. A study published in the top international journal “Nature Medicine” found that aging does not happen at a uniform rate, but has three physiological turning points↓↓↓
34 years old
60 years old
78 years old
At these three time points, the number of aging-related proteins in your body will reach three peaks. At this moment, you may suddenly feel that you are old !
So, in these three critical periods of life, how can we reverse aging?
30 years old: keep your weight and exercise regularly
It is said that “30 years old”. People in this age group are under pressure from all directions, career, family, life…the pressure is overwhelming.
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During this period, we will find that our energy gradually deteriorates and our body begins to lose shape , Some hidden bugs have gradually become prominent.
In fact, this is a manifestation of aging.
During this period, if you want to “reverse aging”, the most important thing is to control your weight. A 2014 Oxford University study showed that people who are overweight in their 30s have three times the risk of developing dementia!
In addition to affecting the brain, obesity can also affect a person’s quality of life.
Previously, the latest analysis of nearly 430,000 people in a prospective study of chronic diseases in China showed that as long as the body weight is controlled within the normal range, the risk of coronary heart disease, stroke, malignant tumor, chronic disease and chronic diseases can be reduced by 12%. Chronic disease risk of obstructive pulmonary disease and diabetes.
So, at the age of 30, if you control your weight, you control the future direction of your life.
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So, what standard should the weight be controlled at? The “Guidelines for the Prevention and Control of Overweight and Obesity in Chinese Adults” recommends that waist circumference should be controlled at: men’s waist circumference
Exercise is the best way to lose weight, especially for 30-year-olds. The function does not decline, the blood vessels are unobstructed, the lungs can inhale sufficient oxygen, and the heart has sufficient strength to send oxygen through the blood vessels to the whole body to meet the needs of the body. This is also the secret of the organs not aging.
60 years old: Refuse to gain muscle due to chronic diseases
At the age of 60, everyone should pay attention to their heart and gastrointestinal functions. there is a problem.
Do a good job of physical examination and find out the abnormality of the body in time, so as to cut off the disease in time and prevent the loss. During this period, it is also essential to increase muscle training appropriately.
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For 60-year-olds, muscle loss not only limits life and movement, but also affects blood sugar. , The ability to control blood lipids is also weakened, which is one of the reasons for the frequent chronic diseases in middle-aged and elderly people.
You should know that under normal circumstances, people will gradually lose their muscles when they reach middle age. It is expected that by the age of 60, the muscle loss will reach 30%, and the muscles over the age of 80 will lose almost half of it.
We cannot change the age of aging, but through nutritious diet and effective exercise, we can delay and prevent muscle loss.
For the first time, each person should consume high-quality protein every day, not less than 1 g/kg body weight. For example, if you eat 2 taels of staple food + an egg + a glass of milk in the morning, and eat 2 taels of pure lean meat at noon and in the evening, you can guarantee the protein for each meal.
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Secondly, it is recommended to complete 3 to 4 times a week, each lasting about 20 minutes. Strength Training.
The way the elderly exercise varies from person to person. You can use small objects in your life to do some actions, such as: lifting a mineral water bottle, raising your legs in a sitting position, squatting against a wall statically, and pulling an elastic belt.
80 years old: A good attitude leads to a good life
In life, it is inevitable to encounter unpleasant things. The inadvertent words of my children and my wife hurt my heart.
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If you want to be a happy old man, you might as well pretend to be “behind your ears” and face dislike Hearing the words, he pretended to be confused and smiled. People who are irritable are prone to cardiovascular and cerebrovascular problems, especially those with underlying diseases such as high blood pressure. It is better to have a good attitude than to be a medicine jar.
Secondly, we must accept our own aging and the changes in our own bodies. Remember – the following symptoms are just “old” and not “sick”:
Some people have trouble sleeping or sleep less, it may be that they secrete less melatonin, and sleep for a while Waking up in a little while;
Some people can’t eat, the reason may be the degeneration of oral function, bad teeth or gastrointestinal degeneration, weakened digestive function;
Some elderly people always Feeling short of breath may be due to poor respiratory function or poor heart function;
If some people can’t move their legs, it may be due to bone and joint degenerative diseases, or it may be bone and joint degenerative diseases Looseness, muscle atrophy, or even the degeneration of the nervous system…
If an elderly person pursues the same physical examination data as a young person, it is not necessary to embarrass himself or herself. You must know that it is always irresistible. What we can do is to make the disease less. It does not matter if you are sick, as long as it will not affect your life after treatment.
Just taking hypertension as an example, the previous standard considered a person’s blood pressure to be higher than 120/80 mm Hg.
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But in fact, for the elderly, as long as the high pressure does not exceed 150 mmHg and the low pressure No more than 90 mmHg is not a problem.
Be aware that long-term research and clinical observations have found that low blood pressure causes more problems in the elderly than high blood pressure.
So, having a good attitude and accepting aging can truly “reject aging”!
(High-quality living home)