8 scientific ways to keep youth

The average life expectancy for men is 68 years, women - 73 years. But many people safely step over the threshold of 80 years and maintain health. What determines the average length of human life? It turns out, not only by genetics but also by such simple factors such as lifestyle and proper nutrition. There are several science-based ways to prolong youth and increase life expectancy.

1. Do not overeat

Food intake reduces the risk of disease in moderate amounts, and helps in the fight against aging, foundPromoting Health and Longevity through Diet: From Model Organisms to Humans. scientists. The important point is to reduce the consumption of not only calories, but also the individual trace elements that are contained in the food.

experimentsCaloric restriction reduces age-related and all-cause mortality in rhesus monkeys. We have shown that in primates, which are limitedImpact of caloric restriction on health and survival in rhesus monkeys from the NIA study. diet and fed strictly certain hours, improved metabolism, muscle and brain, as well as reduce the risk of disease and death from

diabetes, Cancer and cardiovascular disease.

miceThe Ratio of Macronutrients, Not Caloric Intake, Dictates Cardiometabolic Health, Aging, and Longevity in Ad Libitum-Fed Mice. That were fed food with a reduced protein content, life expectancy has increased by 30%. In peopleThe Hunger Gains: Extreme Calorie-Restriction Diet Shows Anti-Aging Results. Who limit themselves in power, there was an improvement of the cardiovascular system and reduce cancer risk.

2. Follow the diet

Adherence to the Mediterranean diet may be another factorEating the Mediterranean diet may lead to a longer life. , Which helps to slow down the aging process.

According to scientific dataGlobal diets link environmental sustainability and human health. , The Mediterranean diet slows down the aging process, as well as reduces the likelihood of developing diabetes of the second type by 16% the cancer - by 7%, coronary heart disease - by 26%.

The Mediterranean diet includes vegetables, beans, peas, fruit, olive oil, fish, poultry and nuts. it low-fat and low-fat foods rich in dietary fiber, potassium, vitamins C and K. Another important component of the Mediterranean diet is a wine which contains a complex of mineral substances (catechins, resveratrol, quercetin), improves the functioning of the cardiovascular system. The use of meat and fat dairy products minimized.

In 2014 in the British Medical Journal published an articleMediterranean diet and telomere length in Nurses' Health Study: population based cohort study. , Which states that in healthy middle-aged women who keep the Mediterranean diet, slowly shrinking the ends of the chromosomes - the telomeres. Telomere shortening - it is one of the most powerful factors of aging, which is even called the cellular clock. This fact is evidence that the Mediterranean diet actually increases life expectancy and slows the aging process.

3. exercise

Exercise - a key component of a healthy lifestyle. According to researchers, regular exercise canExercise As Medicine: 30 Minutes Of Physical Activity Is The Best Single Thing You Can Do For Your Health. win any disease from cancer to obesity. Physical activity has helped to healthy people by 48% to reduce the likelihood of arthritic disease, reducing the likelihood of developing Alzheimer's disease by 50% and reduce anxiety by 48%.

When stress and depression, scientists recommend to go for a jog or a walk does not matter how many kilometers you will pass, the result is a positive impact on your body.

However, all is good in moderation. scientists have provenExercise-Induced Cardiac Troponin Elevation: Evidence, Mechanisms, and Implications. That the duration of training and long-term employment in sports such as triathlon, cycling races and participating in marathons and ultramarathon can causePotential Adverse Cardiovascular Effects From Excessive Endurance Exercise. damage to the cardiovascular system. Therefore, in regular sports activities do not need to go up to fanaticism.

4. Prepare properly

Delicious crisp, which is formed during frying, is a result of glycationDoes Accumulation of Advanced Glycation End Products Contribute to the Aging Phenotype?. The final products of this process - the damaged molecules of proteins or fats, which are "stitched" with carbohydrates. In this state, they can not properly perform its functions, becoming one of the factors of aging and development of many diseases, such as diabetes, atherosclerosis, chronic kidney disease and disease Alzheimer's.

Moreover, fried foods containTrans fats-sources, health risks and alternative approach - A review. a trans fats, which are poorly digested in the body and accumulate in the blood vessels, forming a cholesterol. They cause inflammation in the vascular wall and contribute to the emergence of atherosclerosis, increase the risk of heart attacks, Alzheimer's disease, senile dementia and diabetes.

To save all the useful properties of the products and does not harm the body, it is recommended to boil, simmer or cook food for a couple.

Some spices used in cooking is a great tool in the fight against aging. For example, the seasoning "Provencal herbs" (as it is composed of thyme, oregano, rosemary, basil, sage, tarragon, dill and other herbs) helpAging-Related Nicotinamide Adenine Dinucleotide Oxidase Response to Dietary Supplementation: The French Paradox Revisited. atherosclerosis and prevents the development of cardiovascular disease.

Curry and turmeric contains curcumin substance that is considered geroprotector preventing aging. Curcumin has alsoCurcumin Therapy in Inflammatory Bowel Disease: A Pilot Study. anti-inflammatory action and alertsCurcumin labels amyloid pathology in vivo, disrupts existing plaques, and partially restores distorted neurites in an Alzheimer mouse model. the development of Alzheimer's disease.

Chili, which includes capsaicin, hasSpicy molecule inhibits growth of breast cancer cells. potent antitumor activity and fighting cancer cells.

5. less stress

Under stress the immune system is damaged, which leads to a high risk of various diseases. Unpleasant bonuses are bags under the eyes, wrinkles, gray hair, and chronic fatigue.

scientists have provenThe New Science On Old Age: 10 Ways To Live Longer. That constant stress can cause heart disease, diabetes, obesity, cancer, asthma, and depression. Stress reduces telomeres promoting aging organism and the appearance of age-related diseases.

Stressful events can greatly accelerate the aging of immune cells, even in such a short period is one year.

Paterman Eli (Eli Puterman), Associate Professor, Department of Psychology, University of California

You need to learn to live a full life to cope with stress and anxiety. For this Paterman calls follow the most simple rules: eat right, exercise, and keep sleep.

6. Give up smoking

Love for cigarettes leads to diseases of the cardiovascular system, lung cancer, skin problems, and teeth. according to researchTobacco-Related Mortality. In America, the total mortality of smokers (both men and women) is three times higher than non-smokers. Death due to smoking account for each of the five deaths. Diseases that smokers often die - it's cancer, respiratory and cardiovascular diseases.

If you need a reason to quit smoking, think over the following: every month, conducted by without cigarettes, add a few days to your life.

7. use Gadgets

Modern technology - a great helper in keeping a healthy lifestyle. Now gather all the information about your body can be quickly and cheaply using mobile apps fitness bracelets or wearable sensors.

Medical gadgets allow to accumulate the most comprehensive database of individual data. There are methods for processing such data to direct recommendations to improve the state of the organism. Over time, these data will be treated in more detail everything that will help doctors to set more accurate diagnoses.

For example, a cardiograph Cardia Mobile It represents a heart monitor that can be attached to the rear wall of the phone or tablet. In order to be considered evidence, it is necessary to attach the fingers to the two detectors for 30 seconds. The data will be available in a mobile application, through which you can also print the values ​​for the doctor.

Physical Activity Tracker Motiv Ring It formed in a ring shape and allowing the data track of physical activity, heart rate and the quality of sleep. The ring has a water-repellent surface, is able to work up to five days on a single charge and is presented in two colors: gray and pink.

The presence of the gadget - a great motivation to start a healthy lifestyle now. So you have the ability to monitor the state of health in the "live" and see the slightest change in his body.

8. Take your medications with age now

There are projects whose aim - the study of medical ways to prolong youth. These companies conduct clinical trials of old medicines.

One of such projects is Open Longevity. This community, whose task is to carry out clinical studies ways to slow down aging. The project can participate as a volunteer or as a patient.

To participate in a clinical trial - this is the risk of getting side effects. Not to participate in clinical trials of anti-aging therapies - is also a risk. Delayed the probability of getting a serious age-dependent disease.

Mikhail Batin, president of the Open Longevity