At the New Year's family gathering, some people look older, while others look younger. This difference is mainly due to the accumulation of habits and living conditions in daily life. In the new year, if you want to rejuvenate and rejuvenate, try to develop these 8 "good habits" to make you look younger and younger.
1.Going to bed an hour early every day and sleeping late tonight has become the norm for many people. But if you insist on going to bed early, how will you be different? Previously, some netizens had checked in for 268 days and insisted on going to bed at 10 o'clock in the evening. Ms. Liao (pseudonym), who was still a graduate student at the time, posted her 286th day of early bedtime check-in record on the Internet. She said that she basically goes to bed at 10 o'clock every day, and sometimes goes to bed late because of experiments or going out to play, but this situation may only be once or twice a month, "If you stick to it for a long time, not only will your body and mind be more energetic, but also your dark circles and nasolabial folds will improve." Insist on going to bed early, ** will indeed get better and your mood will be more stable. Ma Yi, an attending physician of the Department of Preventive Health Care of Beijing Geriatric Hospital, once published an article on the People's Health Client that lack of sleep will attenuate the various regulatory abilities of ** cells and affect the vitality of epidermal cells. Premature aging of the complexion, premature appearance of facial wrinkles or pigmented spots; Limbs ** rough, dry, more desquamation; Nails lose their normal smoothness and shine; Hair loss, fluffiness, breakage, and loss of light. ①
2.More and more studies have confirmed that eating less and being full will lead to slower aging, healthier and longer life. In February 2023, a team of experts from Columbia University's Mailman School of Public Health published a study in the journal Nature Aging**, finding that a 25% reduction in calorie intake can slow the aging rate of healthy adults by 2%-3%, which also means a 10%-15% reduction in the risk of death. ②
In November 2023, scientists from Nanjing University published a study in Nature Communications**, identifying the lipid metabolizing enzyme ACS-20 as a key mediator of aging regulation and healthy longevity prolongation induced by dietary restriction, elucidating the underlying transcriptional regulatory mechanisms, which is helpful for better understanding of aging mechanisms and the development of anti-aging drug interventions. Generally speaking, why "eight points full" can "slow aging" and "prolong healthy life", the lipid metabolism enzyme ACS-20 is a key substance. ③
3.Develop regular exerciseIf a person insists on regular exercise for a long time, it can have the effect of anti-aging. The way to prevent aging and muscle loss is to exercise your muscles, especially those in the lower limbs. Avoid sitting for long periods of time every day, and do squats against the wall, lifting dumbbells, etc., or cycling, walking, jogging, etc. A study published in the American Medical Association of Internal Medicine in August 2023 found that a "best" combination of moderate- and vigorous-intensity aerobic exercise and strength training was associated with a more significant reduction in the risk of death in people over the age of 40: 0-75 minutes of moderate-intensity aerobic exercise + 150 minutes of vigorous-intensity aerobic exercise + strength training twice a week This "exercise combination" was associated with a 50% lower risk of all-cause mortality. Of course, the specific exercise intensity is still subject to the actual situation of the individual's body, as long as you move, it is better for your health than not moving.
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4.Develop the habit of nappingWhat is the difference between people who take naps regularly and those who never nap for a long time? In 2023, the study, published in the journal Sleep Health, analyzed data from people aged 40-69. The study found that people who were used to napping had a larger total brain volume, and the average difference in brain volume between those who were used to napping and those who were not used to napping was equivalent to aging26 to 65 years old. People who are accustomed to napping have larger brain volumes, better brain health, and a lower risk of dementia and other diseases. For many people, napping is an essential part of life, researchers say. And as you age, this will help keep your brain young and healthy. However, it is worth noting that the nap time should not be too long, otherwise it will be counterproductive, and it is best to control the nap within 30 minutes.
5.Develop the habit of sun protectionSome people attach great importance to sun protection in their daily lives and will do a good job of sun protection all year round. And such a small habit can indeed be younger than others. You know, sun exposure is the main cause of early wrinkles. Ultraviolet rays are very unfriendly, it destroys collagen and elastin. Without the support of these important proteins, yours lose their elasticity and toughness, appearing flabby, saggy, and wrinkled. Among the sun's rays, there are two types of "lethal**" UVA (long-wave ultraviolet) and UVB (short-wave ultraviolet light). Both should not be underestimated, UVB will "sunburn" people, while UVA will make people "tan and age".
6.Many people have heard that "** does have a certain impact on our health." Many people like to listen to **, listen when driving, listen during exercise, and listen to housework, it is precisely such a small habit of "loving to listen**", which can allow us to effectively delay aging. A study published in April 2023 in Science Frontiers, a sub-journal of the journal Science, found that as we age, our brain functions gradually decline, including memory and cognitive abilities, but listening** can help us resist this aging. Long-term** training promotes the protection of sensorimotor areas of the brain, which improves auditory and visual coordination. ⑥
7.Exercise your brain more every day, and your brain will fail first! The brain, arguably one of the most complex of all organs, is the center of all nervous systems. Once the brain ages, other functions of the body will inevitably be affected, and even accelerate the aging process of the entire body. Studies have also shown that the rate of aging of the brain affects longevity. A 2017 study published in the Journal of the American Medical Association (JAMA) showed that the "cortical layer" in the brain of long-lived elderly people is twice as thick as that of ordinary elderly people; The thicker the cortical layer, the slower the rate of brain aging.
The researchers conducted a one-and-a-half-year follow-up survey on the cortical thickness of 24 long-lived elderly people and 12 ordinary elderly people, and found that the cortical layer of long-lived elderly people is thick, the brain volume is large, and the impact of aging on the brain is less. Studies have pointed out that the cerebral cortex is like a crumpled newspaper, and the area and thickness of the stretched brain determine the brain volume. A thick cortical layer indicates good cognition, comprehension, memory, judgment, calculation, language and other higher neural functions. ⑦
8.Having a good mindset is the key to slowing down aging. If you preset the wall of youth to yourself at the beginning, the aging of the body will only accelerate. Long-term medical observation has found that long-lived elderly people are often open-minded, enthusiastic, and often feel that their lives are full and satisfied. Maintaining a youthful social relationship (making more young friends) and maintaining an outward and open mind can slow down the aging of the body.
This article is synthesized from:
2021-01-18People's ** Health Client "Why Do Women Who Stay Up All Night Age Fast".
waziry, r., ryan, c., corcoran, d., huffman, k., kobor, m., kothari, m. et al. (2023). effect of long-term caloric restriction on dna methylation measures of biological aging in healthy adults from the calerie trial. nature aging.
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prospective associations of different combinations of aerobic and muscle-strengthening activity with all-cause, cardiovascular, and cancer mortality. jama intern med. august 7, 2023.
valentina paz, hassan s. dashti, victoria garfield. is there an association between daytime napping, cognitive function, and brain volume? a mendelian randomization study in the uk biobank. sleep health, 2023; doi: 10.1016/j.sleh.2023.05.002
successful aging of musicians: preservation of sensorimotor regions aids audiovisual speech-in-noise perception | science advances
rates of cortical atrophy in adults 80 years and older with superior vs **erage episodic memory
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