For centuries, the aging of the body seemed like a losing battle for people. However, recent medical studies and discoveries show that if we change our attitude and perspective on life, age can become just a number. We present you five anti-aging steps that you can take not tomorrow, but clearly today. No other time is as important as the present!
Beautiful and healthy aging occurs when we reach the age of 70 without chronic diseases, with intact mental and physical health.
Specialists in gerontology and anti-aging say that in order to slow down aging, radical changes in lifestyle are not needed, a change that may not seem like a "mountain" too difficult to climb. It is enough to focus on small habits that reduce inflammation and protect cells - including neurons - day by day. As the saying goes, “The more things seem to change, the more they stay the same!”, the same is true of radical changes and decisions that we have to make in our lives. On the other hand, small steps are the key to great successes, if these steps are taken consistently. Here are 5 “small” steps, but which make a huge difference for both the skin and the brain, the first and most affected organs due to aging:
1. Hydrate yourself daily with at least 2 liters of fluids!
The lack of proper hydration of the body affects not only the outside – the skin, the hair – but also the inside – all the internal organs. Specialists say that the sensation of being held is a delayed reaction of the body to water deficiency. Therefore, doctors recommend at least 2 liters of water consumed daily, about 250 ml every 2 hours. Constant hydration prevents aging of the skin, hair, but also the body in general.
2. Protect yourself from UV rays with sunscreen!
Is it cloudy and raining outside? That doesn't mean that UV rays don't affect your skin. Signs of aging – spots and wrinkles on the skin – appear precisely from UV. Consequently, use sunscreen with a minimum factor of 30 (when there is not much sun) and factor 50 in the summer sun every day.
3. Balanced diet ensures health and maintains youth
A healthy diet provides the body with the nutrients it needs to fight diseases and aging from within. A study published in the journal Nature Medicine and conducted for 30 years by following the diet of over 100,000 subjects highlighted the fact that people who had either a Mediterranean diet or applied the DASH diet or the MIND diet had "healthier skin". So what can we do? We can choose more vegetables and fruits to eat – carrots, spinach, apples, nuts at every meal. We can opt for wholemeal bread instead of white bread, rice, we can replace meat meals with those with beans, lentils, at least once or twice a week. We can choose herbal teas instead of sweet, alcoholic and carbonated drinks.
4. Practice a sport, any!
Daily
sport and physical activity, preferably in nature, improve cardiovascular health,
muscle strength, balance and flexibility and keep the brain alert. You don't
necessarily have to run tens of kilometers every day, it is enough to practice
even just Tai Chi, but to do it constantly.
5. A good eight-hour sleep, the key to longevity
Poor sleep is associated with accelerated aging. Sleep repairs cells, improves cognitive function and ensures skin health. 7-9 hours of sleep prevent biological, but also mental aging.
