Have you ever noticed that some people in life have getting older after a few years of not meeting, while some people still look young?Why are some older people faster?In fact, a large part of the cause of the body aging is due to unhealthy living habits.

In October 2024, a study in European magazine on aging and physical activity analyzed more than 147,000 participants from 40 to 69 years old, collecting information about physical activity, inflammatory index in institutionsDiet and sleep, and analyzing the relationship between the infection index in diet, exercise and sleep, biological aging and death relationship due to all causes.

During the average monitoring period of 13.5 years, the maintenance of anti -inflammatory, moderate exercise and healthy sleep is all related to the lower biological age than the less healthy lifestyle.(A diet that causes inflammation, does not work and sleeps poorly).Finally, it is determined that maintaining anti -inflammatory, moderate exercise and healthy sleep are the best lifestyle options to fight aging and reduce mortality due to all causes.

The researchers said the maintenance of anti -inflammatory diets related to the biological aging process is slower, leading to lower chronic inflammation and better metabolic health;Its relationship with hormone levels, with aging process.

3 secrets to anti -aging, prolong the best life

1. Try anti -inflammatory diet

Anti -inflammatory diet should include 5 foods below:

- Essential food: Eat plenty of whole grain foods

Whole grains such as brown rice, oats, buckwheat, black rice, corn, barley have anti -inflammatory effects and help maintain stable blood sugar.

- Fat: Choose a lot of unsaturated fats

Fish such as salmon and tuna, nuts such as walnuts and almonds, olive oil, canola oil are rich in unsaturated fat, helping the body form an inner environment against inflammation.

- Meat: Eat high quality protein

Fish, poultry, eggs, red meat, low -fat dairy products, soy foods, nuts ... and try to eat as few processed meat as possible.

- Fruit and vegetables: Eat lots of fruits and fresh vegetables

Vegetables and fruits should account for 2/3 of the total weight of food in the anti -inflammatory diet.Vegetables are rich in vitamins, minerals and have good anti -inflammatory effects.Beta-carotene, vitamins A, B6, C, D, E, Zinc and magnesium in vegetables and fruits have an inflammatory index in low diet.Eating lots of vegetables and fruits can reduce the signs of inflammation of the body and have a positive impact on the body's metabolism.

- Drink tea: Drink some suitable tea every day

Green/black tea has anti -inflammatory biological activity and can be consumed in moderation depending on the condition and personal health habits.Ingredients such as Gallic Acid, Catechin, Flavonoid and Polyphenols can be isolated from green/black tea, which has a clear preventive effect on different types of tumors.Polyphenols in tea, such as natural polyphenol phytochemicals in tea, have been shown to be effective in preventing colorectal cancer.The polyphenol in tea can prevent the synthesis of nitrite amines that cause cancer in the human body and can also inhibit the growth and growth of cancer cells.

2. Maintain moderate movement

In March 2024, a study in the Journal of Nutrition (USA) showed that in addition to eating some appropriate fermented foods, moderate intensity physical activity can also reduce systemic inflammation..

The study has found that moderate intensity physical activities such as swimming and cycling, as well as physical activities such as housework, related to anti -inflammatory effects and can inhibit effectively.Cytokines cause inflammation and enhance anti -inflammatory intermediate substances.

What is considered a moderate intensity exercise?The simplest way of identifying: If you gasp when you exercise and can be said normally but can not sing, that means the intensity of exercise now is average if you stop to breathe to breathe.After saying a few words during exercise;This means that the exercise now has a more moderate intensity.

3. Maintain good sleep 7-8 hours/night

Research in 2023 published in Cell magazine shows that prolonged sleep shortage can lead to serious systemic inflammation and early death.

The researchers have tested to limit the mouse's sleep time, but in only 4 days, 80% of sleeping mice died early.The examination of the pathology later in sleeping mice shows many organs such as the liver, spleen, lungs, intestines and kidneys have been damaged and many types of cytokine causes inflammation in the rat serum.

The final study confirmed that the insufficient sleep time could lead to an increase in many factors that cause inflammation, thereby causing systemic storms and leading to premature death.

In March 2024, a study of sleep in Scientific Reports magazine (USA) showed 7 hours of sleep to help extend the most life and too long or too short sleep time will promote biological aging process.of the body.

Source and photo: Health Times