Health and longevity - the dream of many people. Of course, much depends on genetics. However, there are 7 simple rules, strict observance of which significantly prolong life. Open secret how many years to be in good health and live up to 90 years (and maybe longer 🤫).
Be active 1️⃣
According to doctors, people leading mainly sedentary lifestyle, 50% more at risk for cardiovascular disease. They rarely manage to avoid a heart attack or stroke before 60 years of age, in contrast to the people leading an active lifestyle.
Russian cardiologist Tamara Ogieva states that a person must take a physical activity for at least 40 minutes a day without interruption. The fact that the post-exercise oxygen quickly circulates through the organs and tissues, actively satiating their aligned heart rhythms.
Allocate time for useful exercises is not as difficult as it seems. Forget the elevator and go up the stairs on foot or arrange fitness in the workplace at lunchtime.
2️⃣ Eat right
To increase the life expectancy, the power supply system should be emphasized. Health are particularly useful fiber, protein, slowly digestible carbohydrates, vitamins, minerals and amino acids. Experts recommend eating at least one fruit or vegetable per day, fat, salt, pepper and spicy foods, fast food to minimize.
3️⃣ Watch out for cholesterol
Excess cholesterol in the blood - the main cause of hypertension, heart disease and thrombosis. Therefore, doctors recommend to periodically measure its level. Do not forget about the systematic inspection of vessels.
Below are the regulatory parameters of cholesterol in the blood of an adult:
- 5 mmol / l (200 mg / dL) - the total;
- 3.5 mmol / l (130 mg / dl) - LDL (low density lipoproteins or "bad" cholesterol);
- 1 mmol / l (39mg / dl) - HDL (high density lipoproteins or "good" cholesterol).
People older than 30 years is enough to take a blood test for cholesterol once a year, and over 45 years old - twice a year.
4️⃣ monitor the level of blood sugar
Now produce special devices that measure glucose levels at home. Therefore, monitor the performance is not very difficult. Normal sugar level for an adult person hungry - 5.6 mmol / l; immediately after ingestion - to 7.8 mmol / l.
Remember that diabetes - a very common disease. In Russia alone, a confirmed diagnosis is more than 10 million. human. Insidious disease causes considerable damage especially heart and blood vessels, hormonal background, reducing life expectancy.
5️⃣ Control Weight
Nutritionists believe that every 15 kg of extra weight reduces life expectancy by a few years. The important role played by the waist. In women, this figure should not exceed 85 cm, and for men - 105 cm. The presence of strongly bulging abdomen - evidence of improper metabolism and vascular malfunction.
6️⃣ Regularly measure pressure
Previously, problems with pressure occurred mostly pensioners. Today the situation has changed dramatically. According to the WHO study, almost half the world's population aged 35 years suffer from hypertension.
The following indicators are considered normal blood pressure:
- 110/70 - normal low;
- 120/80 - the best;
- 120 (129) / 80 (84) - in the normal range;
- 130 (139) / 85 (89) - high normal;
- 140/90 and more - hypertension.
If your data is close to the upper limit - is an occasion to seriously take care of their health. Indeed, any disease is easier to prevent than to cure.
7️⃣ Get rid of bad habits
Last, but very important rule that many ignore. Especially in terms of smoking. But according to scientists, the body can not completely eliminate the effects of smoking is only 15 years after giving up cigarettes. Therefore, the earlier defeat addiction, the longer it will live.
Such simple and remarkable rules will help keep the body in good shape to old age. So there is every chance to celebrate the 100th anniversary!
Do not miss a new article! 👍 place and subscribe to our channel!
More interesting and informative - on ALLWOMENS.RU!
