Tip 1: Quit smoking
The smoke has a great negative impact on the aging process. Some toxic substances emitted by burnt tobacco attack the lungs and blood vessels. And it’s no longer a secret; smoking increases the risk of getting cancer or cardiovascular disease. Many smokers also suffer from COPD (Chronic Obstructive Pulmonary Disease). This respiratory disease (cough, dyspnea, sputum, etc.) seriously affects the quality of life. Also, smoke promotes physical signs of aging, such as wrinkles and a grayish skin tone. Fortunately, “quitting smoking at any age is beneficial”,
Tip 2: Stay active
If there’s one piece of advice that works all the time, it’s probably this. Physical activity helps maintain the proper functioning of many structures in the body. “When the muscles are very mobilized, their atrophy remains minor”. And the benefits of physical activity don’t stop there: it stimulates muscle and bone-building, prevents cardiovascular disease, improves balance and coordination, and creates social bonds, etc. “Being active also has direct effects on the brain.
Tip 3: Maintain a rich social life
Loneliness is a bit of the great evil of the century. However, the social bond is essential to maintain morale. Whether through family or friends, having a dense social network is very stimulating. It allows going out, to have support but also to give of oneself. The centenarians all have in common a rich social life. Being around younger generations helps keep energy and the desire to be active, physically, and intellectually. Love for your loved ones, a miraculous ingredient for a good facelift!
Tip 4: Take care of your diet
What is healthy is good for the heart! Eating a varied and balanced diet helps prevent cardiovascular disease and slows down cognitive aging. Vegetables (fruits, vegetables, etc.), fish (twice a week), and olive oil are preferred. On the other hand, restricting your intake of meat is advisable.
Also, watch out for excess sugar, which can be associated with diabetes and metabolic syndrome, cancer, and Alzheimer’s disease. Favor “homemade” dishes and avoid sugary drinks such as sodas or industrial fruit juices as much as possible. As for alcohol, the question remains controversial. However, it seems that a glass of wine a day is quite acceptable.
For Read more about what to Eat after Exercise?
Tip 5: Avoid obesity
To keep in the best possible shape, both thinness and overweight should be avoided. Ideally, you should be able to maintain a body mass index between 23 and 27, until you are around 70 years old. If your BMI is over thirty, it is very important to react because your health is probably at risk. Indeed, obesity is a very complex and multifactorial disease that reduces life expectancy. Hypertension, diabetes, and cardiovascular risk, macular degeneration: it can cause many ailments. Also, it reduces mobility and then risks triggering a vicious circle: the less active you are, the more your weight may continue to increase. From a certain age, however (70-80 years), a higher BMI constitutes a kind of “reserve” in the event of illness.
Tip 6: Be curious
Cultivate yourself, go to the theater, read, and listen to music: all activities that lead to cognitive stimulation. Although their effects on longevity have been less studied, it would seem that a high level of education makes it possible to resist the first symptoms of dementia longer. “If we have a lot of synapses, we can more easily afford the luxury of losing a few”. And even at an advanced age, we can continue to influence our aging trajectory”. Specific exercises such as crossword puzzles or Sudoku can improve visual attention, speed of reaction, reasoning, and executive functions.