The secret to longevity lies not only in genetics, but also in our daily habits.
1 Get some sun
Sun exposure not only extends life, improves immunity, and promotes calcium absorption, but also regulates serotonin levels by stimulating the retina and improving sleep quality.
Best time: 30 minutes before 9 am and after 4 PM every day.
2. Be social
More interaction with others can not only improve the brain and language response speed, but also effectively reduce psychological stress.
Bad moods and stress can shorten telomeres, which can accelerate aging.
Tip: Socialize, stay positive, and slow the aging process.
3. Love nuts
Nuts are a source of high-quality fatty acids, rich in dietary fiber and antioxidants, which can reduce oxidation reactions and slow aging.
Chinese Dietary guidelines recommend that adults consume 25 grams of soy and nuts per day.
4. Lunch breaks and meditation
Napping and meditation are effective in relieving stress and enhancing concentration and memory. Long-term meditation can also delay the shrinkage of cerebral cortex structure and slow down brain aging.
Tip: Take a daily lunch break or meditate to help keep your brain young and active.
5. Walk daily
Walking for an hour every day can help slow down the aging process. According to the《 Lancet》, sitting for more than six hours a day increases the risk of 12 common chronic diseases.
Tip: Walking helps to improve your metabolism and keep you healthy.
6. Eat fish
Make sure to eat fish every week. Fish is a good source of protein. It's also rich in omega-3 fatty acids, which help with brain health.
Tip: Eat fish at least once a week to keep your heart and brain healthy.
7. Control red meat
Eat less red meat, especially processed meats. Red meat is high in saturated fat, and excessive intake can affect metabolism and increase inflammation. Nitrites are often found in processed meat and are harmful to health.
Tip: Cut down on red meat and choose healthier sources of protein.
8. Intellectual game
Playing brain games can boost neuronal connections and keep your brain young.
Tip: Memorizing, reworking, or playing mental challenge games can help slow down brain aging.
9. Swing of the racket sports
Swing sports such as table tennis, badminton, and tennis are recognized as one of the best sports to effectively reduce all-cause mortality.
Tip: Do regular swing exercises to increase your body's vitality.
10. Green vegetables
Eat two servings of green vegetables a day, especially dark green vegetables, such as broccoli, spinach, etc., are rich in antioxidants, can reduce free radicals, reduce inflammation.
Tip: Eat green vegetables that are rich in vitamins and minerals.
Longevity is a cumulative result. By maintaining self-discipline and adopting scientific habits, you will have a high quality of life.