Artificial intelligence tells us: Five anti-aging habits - working for yourself

1、Antioxidant diet 

  • Key points: Consume more dark-colored vegetables (such as spinach, purple cabbage), berries (blueberries, raspberries), nuts, and fish rich in Omega-3 (such as salmon, sardines). 
  •  Scientific basis: Antioxidant components (such as anthocyanins, vitamin C/E) can neutralize free radicals, reduce cellular oxidative damage, and delay telomere shortening (directly related to aging). 
  • Warning: Avoid cooking with high-temperature oil to prevent nutrient destruction, and prefer steaming or low-temperature cooking methods.

2、High-intensity Interval Training (HIIT)

  • E xecution plan: : 3 sessions per week for 20 minutes of HIIT (such as 30-second sprint followed by 1-minute slow walk cycle).
  • Anti-aging mechanism: Stimulates the formation of new mitochondria and enhances the activity of SIRT3 longevity protein. Studies have shown that it can reverse cellular age markers by up to 9 years (Aging Cell, 2020).
  • Note: People over 40 years old are recommended to undergo a heart function assessment first.

3、Chronobiological management

  • Key action: Go to bed before 22:30 and ensure 7 hours of deep sleep (monitor REM cycle with a device).
  • Principle: During deep sleep, the secretion of growth hormone accounts for 70% of the day, responsible for cell repair; Disrupted light exposure can cause abnormal expression of the PER2 gene, accelerating the degradation of skin collagen.
  • Strengthening plan: Avoid blue light 90 minutes before bedtime and expose to 10 minutes of natural light in the morning to reset the biological clock.

4、Precise Sun Protection

  • Advanced Strategy: Use SPF 30+ broad-spectrum sunscreen throughout the year, even on cloudy days (UV rays penetrate clouds up to 95%)
  • Data Support: Photoaging accounts for 80% of skin aging factors. Regular sun protection can enhance skin's youthful appearance by 30% at the age of 50 (Study on Aging of One Side of Truck Driver's Face in The New England Journal of Medicine).
  • Synergistic Combination: Combine with skin care products containing nicotinamide to repair DNA damage caused by ultraviolet rays.

5、Pressure-targeted intervention

  • Scientific tools: 10-minute "physiological sighing method" (double inhalation + long exhalation) every day can rapidly reduce cortisol by 23% (Stanford study).
  • Long-term mechanism: 2 sessions of mindfulness meditation per week for 8 weeks, telomerase activity increases by 43% (empirical evidence from "Psychoneuroendocrinology").
  • Biochemical perspective:  Chronic stress leads to the loss of glycosaminoglycans, accelerating the formation of wrinkles. It is necessary to balance stress hormones by combining social interaction (oxytocin secretion).

Special reminder: It is recommended to test hs-CRP (ultra-sensitive C-reactive protein) and telomere length every quarter to quantitatively assess the anti-aging effect and adjust the plan in a timely manner. Anti-aging requires systematic intervention; the effect of a single measure is limited.

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