Tips for a long and healthy life
Start early to have good habits and following a healthy lifestyle helps to look out for the elderly with a solid health equity, which is then kept constant by programming exercise, cultivating social relationships and adopting a healthy diet, with very low intakes of animal protein, refined foods and sugars.
A balanced diet and an active lifestyle are all a guarantee of health, even in old age. Aging well you can, you just know how to do.
In this article, you will find practical tips to prevent and better address the disorders related to the passage of time, to find the energy and the mood right to fully live this stage of life, up to now underestimated.
Exercise has a significant positive influence on well-being, from different points of view: physical fitness, strength, endurance, balance, flexibility, metabolism, energy, but also mood, concentration, memory, mental health and even socializing. And is, therefore, essential not to stop and continue to perform some kind of activity to take advantage of these benefits. This is not necessarily to practice a sport, you can dance, gardening or housework. Above all, it is necessary to take advantage of small movements to leave the car in the garage and walk or ride a bike. With the movement becomes cardiovascular prevention (heart attack, stroke etc.), they can reduce or eliminate medications for hypertension and diabetes, adjusting the levels of good cholesterol and bad.
Compared to sedentary people of the same age, active seniors have a lower likelihood of suffering from coronary heart disease, hypertension, stroke, type 2 diabetes, some types of cancer. Also, they run less risk of falls or fractures and have better cognitive function.
This type of practice has not only a positive effect on the mental well-being; it is also useful to maintain physical health and to combat the disease, typical of advancing age. In fact, several studies have shown that meditation and relaxation exercises positively affect blood pressure, as well as the quality of life. Mindfulness, for example, is a technique that is very useful for the elderly who suffer from depression, anxiety, loneliness, even chronic pain. You will get positive results even insomnia.
Thanks to nootropics Phenylethylamine (PEA), by consuming daily you can improve mental clarity and memory, overcome the problems associated with menopause, favor a night’s rest, and preserve vision, to control the weight and hypertension pitfalls, safeguard the welfare of skin and bones.
Beware of those three!
Some foods are enemies of a peaceful aging, so it is good to know them and avoid them as much as possible.
Cooking salt: The excess sodium holds liquids, favoring hypertension; furthermore, it increases calcium excretion via urine. Better to opt for the sea salt that contains less sodium and many trace elements; get used to little, replacing in part with the bounds calcium and with aromatic herbs, also typically rich in this mineral and equipped with digestive properties. In addition to salt, you should reduce nuts, sausages, packaged products in general, cheeses and certain medications and supplements.
Sugar and refined foods: Have a high glycemic index and bring a greater influx of glucose in the blood and therefore insulin. Not only is the risk of overweight, obesity, and diabetes: insulin increases the acidity in the bone tissue that, accordingly, releases and loses calcium. Insulin levels grow even when we consume animal protein, especially those contained in milk and dairy products.
For strong bones: These are the main food of friends bones healthy and strong, useful in the prevention of osteoporosis.
Whole grains: Corn, wheat, buckwheat, millet etc., for the content of calcium, silicon, and other minerals; wholemeal sourdough bread (contains assailable calcium).
Sesame: The richest football between oilseeds
Plums: Carefully studied, 8 per day strengthens the bones of postmenopausal women.
Legumes: Chickpeas, beans, lentils, grass peas, dry peas, lupins, soybeans in the form of milk, tofu, tempeh, and miso are excellent sources of minerals and vitamins of group B. Like the whole grains contain phytoestrogens, which undermine the trophic action against bone performed by estrogen during the fertile age and are therefore useful in the period of menopause.
Flaxseed and chia, nuts, algae, and purslane: Rich in Omega 3, are very effective bones. For non-vegetarians, there is also fish: eating anchovies with a lisp or shrimp with the shell you will have an excellent organic calcium intake.