How not to grow old: the famous doctor gave women simple tips for every day

How to stay young: famous doctor gives women simple daily tips.

Как не стареть: знаменитый доктор дал женщинам простые советы на каждый день

The famous doctor gave women simple tips for every day on how not to age. For the most part, they are known — from giving up dinner and meat, to the benefits of movement and healthy snacks. Nevertheless, the British edition of the Sun presented the main postulates from the book “How not to grow old” by Dr. Michael Greger.

As the 51-year-old American physician assured us, there are quite a lot of things that we can do to increase life expectancy. It has been proven that inherited genes account for “no more than 20-30% of differences in life expectancy” and “up to 70% is dictated by our own choice.”

A selection of simple changes is as follows:

  • Fasting, which, according to the doctor, “gives our body a much-needed rest from performing digestive functions.” “This means that our cells can perform an anti-aging function, for example, to fight free radicals and inflammation,” he said. The most useful way, in his opinion, is to skip dinner. “Eat more calories at the beginning of the day. This way you will have more energy when you need it. In addition, if you are still digesting food before going to bed, it may affect your sleep,” the specialist advised.
  • Reasonable snacks. These are primarily nuts, the consumption of which is “associated with a lower risk of death from stroke, heart disease, respiratory diseases, and even diabetes and cancer. He also advises using berries — they “help improve cognitive abilities, immunity and eyesight.”
  • Eco-friendly food. It’s about the amount of fruits and vegetables consumed. “Plants have biological processes that allow them to thrive, and we can use these opportunities by eating them,” the expert assured. He especially recommends green leafy vegetables, which should be on a plate every day, “because they strengthen the immune system and fight the effects of air pollution,” and even protect against hearing loss. “Replace red meat, which increases cholesterol levels, which is associated with hearing loss, with legumes (beans, peas, chickpeas and lentils),” Mr. Greger also advises.
  • Keep an eye on the intestines. The bacteria in our gut play a broader role throughout the body. A healthy gut microbiome supports immunity, mental health, and hormone balance — all of which can affect disease risk. The intestines love fiber, so include legumes and whole grain products such as brown rice, oats, rye and spelt, as well as soy milk in your diet,” the doctor advises.
  • Move on. “Regular exercise reduces inflammation, reduces DNA damage and ensures the normal functioning of cognitive functions.
  • It also increases the level of FGF21, the fasting hormone, which is a key component of longevity,” he says. Also, walking after eating can lower blood sugar levels as effectively as some sugar-lowering drugs. “Even a 20-minute workout can extend your life by an hour,” the expert adds. At the same time, the movements help to maintain flexibility and mobility of the joints, preventing falls, which are the cause of many early deaths.
  • Strengthening the immune system. At the same time, the immune system naturally weakens with age and infectious diseases are the fourth leading cause of death among the elderly, including due to the lower effectiveness of vaccines. But exercising regularly, getting enough sleep, and eating more fruits and vegetables can support the immune system, as can stress-reducing meditation classes.
  • Fighting constipation — this delicate reason is not as simple as it seems. If you strain yourself while going to the toilet, you have a risk of developing a herniated orifice of the diaphragm. Stress can also cause cardiac arrhythmias and decreased blood flow to the heart and brain, which can lead to fainting or even death associated with defecation — a syndrome known as “death by pot,” the American expert warned. Daily exercise, drinking plenty of water and eating fiber are useful as preventive measures. “For example, a bowl of porridge with a tablespoon of ground flax seeds is an excellent source of it and can also contribute to weight loss,” the author of the guide added.
  • Brain games: the brain is also worth training, because according to the doctor, it takes no more than five years from the diagnosis of “dementia” to death. “What’s good for the brain is also good for the heart—keeping blood pressure and cholesterol low is good for both organs. Vegetables, legumes, fruits and whole grains should ideally replace meat and dairy products as staple foods. Avoid smoking, limit alcohol consumption and get enough sleep. And also try to instill in yourself the habit of intellectual games.”
  • Intimate health. “Sex is good for physical and mental health. This is how endorphins are produced — chemicals that improve cell function,” the expert assured.


Источник

Leave a Reply

We use cookies to give you the best possible experience on our site. By clicking "Accept", you agree to our use of cookies.

Accept