It seems to be everyone’s dream to stay young.
However, we often lament that time is fleeting. Is there any simple and practical method in what that can help us retain our youth and vitality?
In fact, to put it bluntly, it is not as difficult as imagined. In plain English, it is nothing more than eating well, sleeping well, exercising well and being in a good mood.
If we can stick to these four [good], we can really maintain vitality and delay aging.
Eat well-balanced nutrition and pay attention to appropriate amount.
Food is the most important thing for the people, and a good body is also based on food with balanced nutrition.
The so-called healthy diet, in general, is to ensure the following four points:
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Adequate amount of vegetables, fruits and low-fat dairy products;
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Reduce the intake of foods with more saturated fat;
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Appropriate amount of whole grains, fish, poultry meat and dried fruits;
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Control the intake of sodium, desserts, sugary drinks and red meat.
Let’s talk about it-
Whole grains and beans
When cooking rice or porridge at ordinary times, put less rice and sprinkle more oats, millet and corn. Or you can add a handful of beans, red beans, soybeans, black beans and lentils. Tofu and soybean milk are also nutritious.
For staple food, one bowl per meal is about the same.
Meat
Lean meat of pigs, cattle and sheep, chicken, duck, fish and seafood are the main sources of protein.
Eat about one fist a day and try not to fry.
Vegetables
Green leafy vegetables, tomatoes, carrots, broccoli, cucumbers, bamboo shoots and so on, pay attention to collocation, always stare at a dish to eat.
It is suggested to eat enough one kilo of vegetables every day, and dark green should account for half.
Fruits
A fruit is just right after the meal. If it is a fruit with more fat content, such as avocado or coconut, it should be reduced appropriately.
Dairy products
A glass of milk and a small box of yogurt a day are very good.
Nuts
Melon seeds, cashew nuts, pine nuts, pistachios, etc. all belong to nuts, and the original ones are selected instead of those that are too salty or wrapped in sugar.
Eat a handful at most every day.
Oils and fats
In addition to olive oil, salad oil and peanut oil, which are usually used, the oil in meat and cream on cakes also belong to the category of oil.
Do not eat more than 2 tablespoons (about 25 milliliters) of oil every day. The amount of cream cake and bread and butter should be controlled.
Sleep well-only when you have a good rest can you be energetic.
Let’s look at the sleep time recommended by the American Sleep Foundation according to the latest research.
For adults, it is recommended to sleep 7-9 hours a day.
Sleep time is on the one hand, how is sleep quality? You can roughly estimate your [sleep efficiency].
Sleep Efficiency = Sleep Time/Time in Bed
If the result is more than 85%, it is normal. If the following points can be met, it means you slept well.
- Fast sleep, fall asleep within 30 minutes; Deep sleep, deep breathing, not easy to wake up; There is no night or little night, and the time to wake up at night is short. Get up quickly and feel good after getting up in the morning. During the day, the mind is clear and the work efficiency is high.
By contrast, how did you sleep?
Good Exercise-Moderate Exercise to Keep Healthy
Life lies in sports.
Many people sit at their desks, mahjong tables, sofas or in front of TV for half a day. When there is time, I am too lazy to exercise.
But if you want to delay aging, you must move.
Regular exercise is the guarantee to maintain vitality, health and longevity.
The World Health Organization recommends 150 minutes of moderate intensity exercise per week.
- Can be divided into a week on average, exercise 5 days a week, and exercise moderately for at least 30 minutes a day; Step by step, do not exercise too much; If there is chronic disease, remember to consult your doctor in advance if you can exercise. It is better to monitor blood sugar and blood pressure before and after exercise. Pay attention to safety and put on suitable sportswear and sneakers.
Whether it is jogging, fast walking, playing ball games, mountaineering, Taijiquan, square dancing, strength training or yoga, it is important to choose a favorite sport and stick to it.
In a good mood-smile, ten years old
To delay the process of aging, first of all, don’t [serve the old]. You can continue to grow at all stages of your life.
We should still keep our enthusiasm for life, explore what we like, carry out activities beneficial to our physical and mental health, and maintain regular diet and daily life, housework, etc.
Don’t forget old friends and make new ones. Dancing, exercising, fishing, playing chess and cards together, and having stimulating and thinking exchanges in a pleasant social atmosphere are good for the mind.
We should also realize that with the growth of age, physiological functions will always deteriorate. Especially for chronic diseases, we should not only attach importance to and actively treat them. It is also necessary to relax and not worry too much.
Insisting on studying can enrich life and always keep curiosity and a young heart.
Of course, there are many factors contributing to aging. If you have bad habits such as smoking and drinking, it is also likely to accelerate aging.
Furthermore, aging is something that everyone needs to face together. Don’t be too afraid or worried.
No matter what the actual age is, only by eating a balanced diet, taking full rest, exercising moderately, keeping young in mentality and relieving pressure correctly can one look young and energetic from the inside out.