People are afraid to grow old and gain weight, but sometimes these life changes are perceived differently, with the phrase: “Well, I'm old and fat, at least less likely to break bones when you fall”
However, much can be done to avoid the feeling of old age and sagging, and as a result, just live to old age without damaging the bones.
You can feel good for many years, then turns 40 and the abdomen suddenly grows, joints begin to creak, memory begins to deteriorate, immunity weakens ....
Add to this the fact that weight becomes more difficult to transfer with age ( hello, cardiovascular disease and high blood pressure!).
But it shouldn’t be like that - and you shouldn’t blame your genetics.
Here are some simple practical steps you can take to feel younger and look better:
1. Say no to stress
We naturally develop wrinkles with facial expressions, but there is no need to add stress to them (or your chances of having a heart attack). Take time for yourself (try a hot bath, 20-minute meditation or a good book) and let these anxieties disappear.
2. Reduce your sugar intake
Yes, sweet is evil. It makes us chubby and lethargic, spoils our teeth, but it can also affect fatigue, makes a person grouchy and even forgetful. Cut back on sugar to feel more energetic and positive.
3. Regular sex
Good sex is one of the best ways to stay fit and feel young, it works for all muscle groups and is a reliable way to burn calories. It was found that orgasms relieve stress, increase happiness (due to the release of endorphins), reduce the risk of stroke and heart disease, and also increase the production of hormones, thanks to which you can look young. This is the universal winner of old age.
4. Avoid premium flour
The second place after sugar is flour. Consuming large amounts of premium white flour may increase your chances of developing diabetes. It lacks nutrients and fiber, and such flour can easily be replaced with healthier and tastier whole grains.
5. Eat high-grade fats
You can feel virtuous towards yourself by choosing low-fat yogurts and other dairy products, but you need fats in your diet. In addition, low-fat foods often add more sugar.
6. Develop joint flexibility
We are so obsessed with muscle mass that we often forget about the ligaments, soft tissues and tendons that hold all these muscles and bones together. They also need care, especially with age, when they stretch less. Why not sign up for classes, such as Pilates or yoga, that increase flexibility. Regular massage is also important.
7. Go in for sports
No matter how weak you seem to yourself, there is a program designed for varying degrees of training, which will help strengthen your back muscles and posture. Do not give up in the fight against a sore back, shoulders and neck.
Studies show that adults lose 8% or more of their muscle mass every decade after reaching 40 years. Strength training helps slow this loss. The National Institute of Aging recommends that adults do two 30-minute strength training sessions each week. Try weight lifting, weight training, muscle training.
8. Turn on the brain
Maintaining brain activity means that you will maintain a constant flow of oxygen to the brain, which keeps it functioning at an optimal level and stimulates your mind. Therefore, solve crosswords, read books and learn poetry.
9. Take vitamins
A couple of pills in the morning can really improve your health. Vitamin C supports healthy cells and connective tissue, vitamin D is good for teeth and bones, as are calcium supplements, while cod liver oil capsules are good for elastic joints.
10. Be active
Retirement, loss of loved ones, and loneliness put older people at risk of sadness and anxiety, which can lead to chronic depression. Exercise not only improves mood, but also provides opportunities for social interaction. Regardless of your age, social exercises help build relationships with like-minded people. These contacts can increase self-esteem and maintain a sense of connection with age, reducing the feeling of loneliness. Find physical education lessons in the gym, in walking clubs, or in sports clubs and start practicing with others.
Staying active means more than just going to the gym. It is about continuing to do whatever you love. Whether it's cycling, walking a dog, reading a good book, visiting new restaurants, going to the movies. Life should not become less exciting just because you get older, even if you need to make more efforts to achieve and adhere to the goal.
11. Do not forget to relax
To have enough energy, to spend a full day and have time to do everything, you need to sleep, otherwise you will overtake feelings of awkwardness, slowness ... A good dream can also help regulate your metabolism.
Aging affects our mental and physical health, but it’s important to know that many of these changes are due to inactivity and overweight. You can slow down the aging process through regular exercise and proper nutrition.
Here are 11 simple rules that won't let years take their toll. Take care of yourself, your strengths, enjoy communicating with family, friends and spend more time with your grandchildren, because they are a continuation of you.