Three lifestyle habits to stick to throughout your life to combat cliff aging

You have to admit that after the age of 30, the state of people will indeed fall off the cliff, the body is bloated, the face is sallow, wrinkles, the face is sagging, and the energy is not compared with 20 years old, it is not as good as before.

You think you might be too tired, but you're actually going through the first phase of accelerated aging.

An authoritative 2019 study shows that human aging is a dynamic and non-linear process. 34, 60, 78, these three age nodes are the three most obvious stages of aging, especially 34 and 78, which is simply cliff aging. You will find that around the age of 34, you suddenly lose the sense of youth, and at 78, it is also obvious. Seventy year old people are fast on foot, but around 80 years old, they are basically hobbling.

If you want to fight time comprehensively, then the following three aspects must be done right.

1, autophagy.

With age, the body will have more and more waste, and autophagy is to let the cells themselves to remove this metabolic waste.

2, lengthen the telomeres.

At the ends of DNA are hat-like structures called telomeres, which get shorter as we age. For effective anti-aging, it is necessary to extend their length.

3, fighting inflammatory aging.

The accumulation of chronic fire in the body is a major cause of accelerated aging.

There are some commonalities in these three aspects, as long as you focus on these three aspects and do the following three things, you can do 10 to 20 years younger than your peers.

1, caloric restriction

Research in the journal <<aging>> shows that caloric restriction can improve autophagy by either taking a 16+8 diet or a 5+2 alternate-day fast. In some animal studies, caloric restriction has been shown to improve telomere length.

2, keep moving.

No matter what form of exercise, it can improve the autophagy of cells. A study in 2022, involving more than 400,000 people, found that simply walking faster lengthened the length of telomeres. That's the equivalent of two years younger than if you were sedentary or walking slowly.

3, anti-inflammatory diet.

As we all know, the Mediterranean diet is a typical example of the anti-inflammatory diet and has been rated as the healthiest diet in the world. A 2021 study showed that the Mediterranean diet can reduce telomere shortening.

The Mediterranean diet is a dietary pattern based on fruits and vegetables, whole grains, legumes, nuts, olive oil and spices.

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