Four habits that will help you live a dozen years longer

Четыре привычки, которые помогут прожить на десяток лет больше

The goal is to live a long time seems utopian and tedious, because to achieve it you need to no end is porridge and disappear in the gym. But a long life can be cheerful: we were convinced Vladislav Bezrukov, academician’ll BEAT, Director of the Institute of gerontology named by D. Chebotareva would lose a fight, and Hope Kovalenko, corresponding member of NASU, Professor, doctor of biological Sciences Institute of Microbiology and Virology of NAS of Ukraine.

CALM AND KEFIR: +14 YEARS

Chronic stress disrupts the Central nervous system, and it regulates all body functions. So get a constant source of adrenaline and learn any nervous situation to react exactly.

Четыре привычки, которые помогут прожить на десяток лет больше

Kind of stress is not only the lack of sleep, but sleep, not agreed with biorhythms of the body. For example, from 20:00 until 01:00 strenuously produces melatonin — the hormone that regulates the brain, immune, endocrine and cardiovascular systems, working as an antioxidant and slows the aging of cells. But it is produced, provided that the person is at this time not in a well-lit office or in the fitness complex, and in the dark – what can be achieved, only moving to sleep in a room with curtained Windows. Of course, for modern man, which is often after 20:00 and only goes to work, to go to bed at this time difficult. But if you want to live longer — look for ways to comply with the “sleepy” rule.

As for the food, 75% of the diet should be plant foods (vegetables, greens, fruit, cereal whole grains), 25% protein, including dairy products (including 200 ml of kefir or yogurt, ideally made his own or at least without stabilizers and colorants in the composition). Dairy products provide the balance of microflora in the intestines, and it is a guarantee that all the organs are functioning smoothly, operates without error immunity, full digested food, and as a result there is no place for diseases.

The diet should be less industrial processed foods, fried foods, cakes and candies, food with complex culinary processing. The iron rule – do not overeat. It’s necessary to eat in 4-5 receptions. Then the load on the digestive organs will be more uniform, the level of glucose in the blood stable, as this will ensure the coordinated work of the brain and the gastrointestinal tract and prolong life.

OXYGEN AND LOAD: + 6 YEARS

Every day your muscles have to work. Morning – morning exercises, throughout the day to evening – a quick walk (for a total of up to 4-5 km), fitness training, playing tennis, swimming, working in the country, picking berries and mushrooms in the forest. For those over 50, fiznagruzki – not daily, but 4-5 times a week.

Avoid overwork and not nagruzilas in the room — the muscles (including when charging) must be outdoors. Otherwise it switches on the anoxic production of energy, and in the body there is an excess of lactic acid, oxidized products of metabolism. And the person becomes vulnerable to viruses, bacteria, in one way or another disrupts the function of the organs.

THE WORK OF THE SOUL AND OF THE MIND: + 3 YEARS

In human nature lies the need to search for the meaning of life. The improvement of the soul and consciousness help the search and be their consequence. The lack of service to the family, to other people robs the joy and years does not add.

Make work your brain, think, read, gain new skills, experience and knowledge. It also prolongs life. Because of the tone of the brain directly depends on the state of other organs and systems.

WITHOUT CIGARETTES AND ALCOHOL: + 5 YEARS

90% of cigarette smoke — carbon monoxide, 10% – 4000 contaminants and vapors. That is, regular Smoking is a constant poisoning, and it ages the cells.

Alcohol abuse disrupts the nervous system and liver. Then it produces the detoxification incomplete, and there is chronic poisoning.
Dose of alcohol has a devastating effect, everyone has their own. But the signs are busting — common: headache, weakness and fatigue. Reduce dose of alcoholic beverages or avoid them altogether!

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