1, the characteristics of longevity
heart rate
The resting heart rate is 55~60 beats/min, and the life span is the longest.
Cardiologists often say that it is better to slow down the heart rate, which means that it is better to slow down the measured heart rate when you are still in bed early. In other words, the heart rate at rest is 55~60 beats/min.
Some studies have compared the relationship between heart rate and life span of the elderly, and found that the rate of men living to 85 years old with resting heart rate over 80 beats/min is nearly half lower than that of men with resting heart rate below 60 beats/min. In other words, people with fast resting heart rate have a significantly increased risk of various cardiovascular diseases and a high mortality rate.
expert opinion/advice
How to control resting heart rate at 55~60 beats/min? Experts recommend three ways:
First, exercise regularly to exercise heart function;
The second is to control weight. Obesity will increase the burden on the heart. Let the heart beat faster;
The third is to quit smoking and limit alcohol, because both smoking and drinking will accelerate the resting heart rate.
Grasping force
Strength is directly proportional to heart function.
Generally speaking, grip strength tends to weaken with the aging of body function. Researchers at the British Medical Research Council found that people with the strongest grip usually live longer than those with weak grip.
Grip strength not only reflects muscle strength, but also is directly proportional to our heart function. A Canadian study published in The Lancet, a British magazine, found that a decrease in grip strength indicates a greater risk of serious diseases such as heart disease and stroke, and a shorter life expectancy.
expert opinion/advice
There are many ways to improve grip strength, and the methods are simple. Small instruments such as handles can be carried around and practiced at any time. In addition, both fitness balls and rubber balls help to increase grip strength.
Vital capacity/breathing capacity
Large lung capacity and good physical ability.
Lung capacity can predict life span, which is the conclusion of scientists at Boston University Medical College after 30 years of research. Studies have shown that the size of vital capacity is closely related to the function and metabolic capacity of various systems in the body. When the vital capacity decreases, the body volume also decreases.
Middle-aged and elderly people can know their vital capacity through physical examination so as to exercise better.
expert opinion/advice
Improving vital capacity mainly depends on persistent exercise. Fitness programs suitable for the public include swimming, jogging and cycling. In a quiet state, some exercises can also effectively exercise vital capacity, such as playing Tai Ji Chuan and doing breathing exercises. Even blowing balloons and candles can help improve lung capacity.
secret of longevity
Everyone wants to live a long and healthy life for themselves and their families. In fact, they can start from the little things around them.
The British "Daily Mirror" summed up 16 longevity secrets, which are easy for most people. How many can you make?
Stir thoroughly before drinking tea.
Tea is rich in antioxidants (polyphenols), which help the human body to resist heart disease, cancer and premature aging. A study conducted by Israeli scholars found that people who drink tea in moderation live longer than those who don't drink tea regularly.
What needs to be remembered is that the tea leaves should be fully stirred before drinking tea. The research shows that this method can release more anti-aging components in tea 15%.
Take turns standing on one leg every morning.
It sounds strange, but standing on one leg in turn every morning when dressing will force the body to maintain balance and strengthen the core muscles (back, pelvis and abdomen) that support the spine.
Physiotherapists believe that this simple action has a significant long-term effect on maintaining vitality, preventing falls and avoiding fractures in the elderly. (Note: People with poor legs and feet should try to avoid standing for too long. )
Eat three walnuts a day.
A recent study by Scranton University in the United States shows that walnut is the healthiest nut because it contains the most powerful antioxidant and can resist disease and aging. Eating three a day will benefit you completely.
Make six reliable friends.
A recent study of centenarians by Australian scholars found that establishing close friendship and family relationships is the secret of longevity and health.
Friends can provide emotional support to help cope with stress; Feeling concerned can promote the brain to produce dopamine and oxytocin, which is beneficial to brain growth and delay aging. Researchers have confirmed that it is best for everyone to make six friends.
Sunbathing every day
The British Cancer Research Foundation suggests that people should stay in the sun around noon every day for 15~30 minutes, and at the same time, make sure they don't get sunburned, otherwise the benefits to health will outweigh the benefits.
Keep a pet dog
A study by the University of Minnesota in the United States shows that keeping pets has a calming effect, which can lower blood pressure and reduce the possibility of heart attack. Another study shows that people who walk their dogs every day live an average of seven years longer than those who don't have dogs.
Don't put the fruit in the refrigerator.
Studies have shown that fruits stored in cold storage contain less nutrients than fruits stored at room temperature.
For example, tomatoes and peppers stored in bowls contain twice as much beta carotene and 20 times as much lycopene as fruits and vegetables stored in refrigerators.
Sing a song in the shower.
A study conducted by scholars from Harvard University and Yale University in the United States found that singing often has a greater health promotion effect than taking vitamins. Singing in the bath can reduce stress, promote heart health and prevent depression.
Eat twice as much fruit and vegetables.
The research results published in the European Journal of Cardiology show that people who eat 8 or more servings of fruits and vegetables every day are less likely to die of heart disease than those who eat only 3 servings of fruits and vegetables 1/4.
This is because extra fruits and vegetables contain a lot of important vitamins and antioxidants, which can improve the function of immune system and avoid premature aging.
Avoid complaining
According to the research results of Mayo Clinic in America, optimists can live longer than pessimists 12 years. Complaining people are more likely to get viral diseases, and complaining people are less willing to carry out necessary self-examination, such as screening for breast cancer and skin cancer.
Drink more apple juice.
Research published in the Journal of Alzheimer's Disease shows that apple juice helps to keep the brain young. Drinking only 2 cups of apple juice a day can reduce the formation of sticky plaques in the brain of patients with cognitive impairment.
Watch less 1 hour TV every night.
Scientists at the National Cancer Institute in the United States found that after the age of 25, every time you watch 1 hour TV, your life expectancy will be shortened by 20 minutes.
This is because: the longer you watch TV, the longer your body will sit still, your muscles will not be exercised, your calories will not be burned, and the risk of illness will increase.
Timely physical examination
Medical screening can diagnose diseases at an early stage when they are still treatable. Whether it is smear test, blood pressure test or mammography, we should pay enough attention to it.
Watch your waistline
Scientists have found that waist circumference can predict heart disease better than weight (or height and body mass index), because waist circumference can show the existence of visceral fat.
Laugh at least 20 times a day
As adults, we only laugh 5~ 15 times a day on average, while children can laugh easily 100 times a day. Laughter can enhance the function of immune system and reduce the release of stress hormones, thus playing an anti-cancer role.
give up smoking
According to a long-term study by Finnish scholars, smoking will not only shorten people's life span by about 10 years, but also reduce the quality of life in their later years, because smokers are more likely to suffer from diseases that make them feel weak.
2. How can I live longer?
(1) Get enough sleep
Middle-aged and elderly people should learn to live regularly, go to bed and get up on time, and ensure 7-8 hours of sleep every day.
(2) Low temperature sleep
Scientists have proved that sleeping in a cool room (room temperature 17℃) can keep people young. Researchers at a German university confirmed this for the first time. Apples can be kept fresh for a long time if they are refrigerated, which is also suitable for people and animals. The higher the temperature, the faster the metabolic process in the human body, and the premature aging of people. Therefore, medical experts suggest that the room temperature should not exceed 17℃ when sleeping.
(3) Mild hunger
If you consume 6 kilojoules of calories every day, your body's cell activity is enough for rapid metabolism. Professor Wan of the University of Los Angeles thinks that people can live to 120 years old. Professor Wolford did an experiment on mice: mice that ate little lived twice as long as their peers who ate as much as they wanted. He believes that people who use this "youth agent" can live to 120 years old and remain energetic and youthful.
(4) Keep exercising.
Most people will reduce their exercise by 30%~50% after the age of 40, which is often the beginning of the decline of various organs of the human body. If you keep exercising for 30 minutes every day, your physical condition will be obviously improved.
(5) Eat crust
When baking flour, a substance will accumulate on the crust, which can not only make the crust black and sweet, but also activate enzymes that inhibit free radical activity, resist cancer and delay aging.
Everyone's life is only once, and everyone's life span is different. No one can guarantee the length of life. Whether a person lives a long life is closely related to his lifestyle and habits. People with good health can live a long life, and health needs to be guaranteed by combining personal diet, emotions, living environment and many other aspects.