1, an effective way to live longer.
First: adapt to the changes of yin and yang in the four seasons.
Go out for a walk in spring to absorb the yang in nature; Go to bed late and get up early in summer, sweating more; Early to bed and early to rise in autumn, moderate; Avoid cold and keep warm in winter, sweat less and get more sunshine.
Second: practice crawling.
Crawling is an important way to exercise cardiopulmonary function, and it can also improve blood circulation and nutritional metabolism. There are two common crawling methods: one is gecko crawling, with the whole body touching the ground and the abdomen slightly touching the ground, which is conducive to promoting digestion and improving sleep; The other is kneeling and crawling, landing on all fours, which can relax people and improve the nutrient circulation and metabolism of knee joint. But pay attention to the elderly with high blood pressure and other diseases, it is best to ask the doctor before doing it.
Third: abdominal breathing.
Studies have proved that insisting on abdominal breathing for half a year can increase the diaphragm activity by 4 cm and greatly improve the vital capacity.
Fourth: eat coarse grains, eat less and eat more meals, and choose sesame oil for cooking.
Don't make your digestive system too tired. At the same time, sesame oil can also be selected as the main edible oil. Sesame oil, also known as "longevity oil", is rich in protein, unsaturated fatty acids, lecithin, linolenic acid, vitamins, calcium, iron and other essential trace elements. Long-term adherence to eating can prevent arteriosclerosis, cardiovascular and cerebrovascular diseases, prevent cancer and reduce three levels. It is recommended that the daily consumption should not exceed 25 grams.
At the same time, maintaining a peaceful mind is also very helpful for longevity.
2. longevity food
1, fish is good for heart health. Heart disease is one of the threats to human health, but Inuit people in Alaska seldom suffer from this disease, because they often eat fish, thus supplementing a lot of omega-3 fatty acids. Omega-3 fatty acids can help the human body control cholesterol levels and prevent arrhythmia, and are the guardians of human "heart".
2, the secret of longevity-yogurt. In 1970s, the region with the highest proportion of centenarians in the world was Georgia. What is the secret of making this place a gathering place for birthday girls? The answer is finally locked in the humble yogurt, which is deeply integrated into all aspects of the local residents' diet. Yogurt is rich in calcium, which can prevent osteoporosis. In addition, healthy bacteria in yogurt can maintain intestinal health and reduce intestinal diseases caused by years.
3. Chocolate is good for blood vessel health. In San Blas Islands near Panama, Kuna, who also suffers from abnormal heart disease, is nine times less likely to suffer from heart disease than Panamanians. What is the secret of their heart health? The reason is that their drinks usually contain a lot of cocoa, and cocoa is rich in flavanols, which can protect vascular function, reduce the occurrence of hypertension and help prevent diseases such as type 2 diabetes, nephropathy and Alzheimer's disease. Eating chocolate rich in cocoa in moderation can also promote health.
4. Nuts prolong life. Seventh-day Adventists, an American religious group that advocates healthy living and vegetarianism, points out that people who regularly eat nuts can live an average of two and a half years longer. Why do nuts have such magical effects? Because nuts are a good source of unsaturated fatty acids, similar to olive oil, in addition, nuts are also rich in vitamins, minerals and antioxidants and other healthy substances, which is a rare healthy food.
5. Olive oil against senile diseases. As early as forty years ago, scientists studied the magical effect of olive oil: unsaturated fatty acids in olive oil can reduce the incidence of heart disease and cancer. Now, people have made more discoveries: olive oil also contains a powerful antioxidant-polyphenols, which can help people resist diseases caused by aging.
6, red wine delays aging. Moderate drinking can prevent heart disease, diabetes and memory loss. Although any kind of wine can play such a role, red wine is the best, because resveratrol unique to red wine can activate factors that control cell aging, thus delaying aging and making people younger.
7. Blueberries can keep the body flexible. During the period of 1999, the Meyer Center for Human Nutrition of Tufts University conducted an experiment. They fed the mice blueberry extract for quite a long time, which is equivalent to ten years of human beings. It was found that the mice that ate blueberries had a better sense of balance and physical coordination than ordinary mice when they were old. This also confirms that the compounds in blueberries can help reduce inflammation and oxidative damage, thus improving memory and limb flexibility in old age.