It is said that the age of 120 is approaching in the future, beyond the age of 100. ‘Healthy longevity’, that is, living a long and healthy life is what everyone wants, but there is nothing more difficult than this. Healthy eating, exercise, hobbies… There are various conditions for longevity, but I wonder what kind of lifestyle actually leads humans to longevity. Here are five lifestyle habits common to longevity seniors around the world.
◆ Maintaining a slim body after middle age
According to a study by the National Institute on Aging, Middle-aged women with abdominal obesity have a 20% increased risk of premature deathdo. Even if the body mass index is normal, the key is whether or not there is belly fat. In middle age, hormonal changes make it easier for people to gain belly fat.
Increase muscle density and activate metabolism to reduce belly fat Therefore, it is necessary to do strength training for 20 minutes 2-3 times a week. In addition, you should consume omega-3 fatty acids through fish or nuts and receive antioxidants through fruits and vegetables to reduce inflammation in the body.
◆ Restriction of calorie intake, news in the end
The recommended daily intake is over 2000 calories, but studies show Your heart is healthier when you limit yourself to 1400 to 2000 calories.it gets done It is said that it can maintain the heart function in a young state for about 15 years. Professor Luigi Fontana of the University of Washington Medical School in the United States said, “It is as important as what nutrients you fill in with calories as much as how much you eat.”
◆ Eat purple foods like blueberries and grapes often
Foods with a purple color, such as grapes, blueberries, and red wine, are high in polyphenols. Polyphenols maintain arterial health and reduce the risk of heart disease and Alzheimer’s. According to a research team at the University of Cincinnati, USA, purple food that protects the health of the heart artery also helps to protect the health of the brain blood vessels, so it also works to strengthen memory.
◆ Regular and regular exercise
Middle-aged people who practice running regularly have improved physical and mental functions.There is a research result that says longevity. This is the result of a 20-year follow-up of people who regularly run and those who don’t, by a research team at Stanford University School of Medicine. Running strengthens the immune system and prolongs life.
Even if you’re not running, just 30 minutes of walking every day can increase your lifespan.There is a report, and there is a research result that increasing daily activity like housework is also the secret to longevity. In addition, strengthening the lower body reduces the chance of falling and getting injured, so the risk of premature death also decreases.
◆ Enjoy healthy tea
Tea types such as green tea and black tea are rich in catechins. Catechins support the health of the vascular system and protect the heartdo. There is a report that drinking green tea every day can lower the mortality rate from heart disease and stroke.
According to a research team from the Department of Nutrition at Tufts University in the United States, it is good to drink 1-2 cups of tea a day to protect heart health. According to another study, adding milk to tea reduces the ability of tea to protect the cardiovascular system, so it is preferable to drink it with water.
