Calendar age does not have to go hand in hand with biological age. In old age you can still feel young, keep your youthful body, physical and intellectual fitness until old age. Get started as soon as possible! Train your memory and concentration, keep fit and control stress.

Whether you age faster or slower largely depends on how you've taken care of yourself so far. If you want to be young for a long time, you need to avoid the factors that speed upagingwhile bringing to life what delays them. The most important thing isphysical activitycombined with a he althy lifestyle. Take a look at your habits to know which ones to change. The sooner you do it, the better your chances are that you will keep your vitality for many years,fitnessand looking young.

Physical activity delays aging

Studies involving centenarians show that people who have been physically active throughout their lives usually live to old age. At every step, doctors keep repeating that we do not move enough, and the whole body suffers from it. You have to keep moving to prevent many ailments that accelerate aging and to help heal diseases when they appear.

As long as you are okay, you can do whatever sport you enjoy. You have a whole range of exercises to choose from: gymnastics, cycling, jogging, roller skating, swimming. Each systematic effort activates previously little used muscles. Thanks to this, they become flexible and strong. They ensure correct body posture and smooth movements. As a result of burning subcutaneous fat and increasing the amount of proteins inside muscle cells, we lose unnecessary kilograms and improve the "sculpture" of the body.

Movement stimulates the production of enzymes and significantly speeds up digestion. Strengthens bones, heart and lungs. Outdoor activity is especially recommended. The body then gets more oxygen and uses it better. Physical effort makes us breathe faster. With each inhalation, the lungs expand and contract more and more as you exhale. As a result, we get more oxygen and we exhale more and more carbon dioxide. The lungs with more blood supply stimulate the entire circulatory system. The body absorbs food products better and expels metabolic waste faster, cleansing the tissues. And thisimproves the efficiency of all organs.

Self-control and stress-free life delays aging

It has been proven that people who live under chronic stress get sick much more often and age faster. Under the influence of cortisol and adrenaline (in chronic stress they are produced almost continuously), some have stomach problems, others have an increased heart rate, suffer from cardiovascular diseases, insomnia, and memory deterioration. Excess androgenic hormones often cause hair loss, alopecia areata and skin problems in women.

For stress to stop being our enemy, you need to control it. As much as possible, reduce the worry area in your life and change your behavior. Learn to think positively and believe that you shouldn't be ashamed of using other people's help. Stress must not be allowed to accumulate. After a hard day, take a relaxing bath or go for a massage. Some people relax with music, others with books or aerobics. It is important to find time for enjoyment every day. People who are cheerful, satisfied with themselves and their lives look younger and retain their vitality for longer.

Restful sleep delays the signs of aging

When we sleep, our internal organs regenerate, our tissues are free of toxins and unnecessary metabolic components. An organism that regenerates repairs damage to cells caused by intense physical and intellectual work. During sleep, the release of substances (anabolic hormones) stimulating the renewal of tissues increases.

Scientists have found that nerve cells are only repaired when we sleep. The condition of our skin improves at night - it happens mainly between midnight and 6 am, when we sleep the most. Sleep strengthens the connections between nerve cells (neurons), which is good for learning and memory.

The body's need for sleep is an individual matter. Young and in the prime of life need an average of 7-8 hours of night rest to fully regenerate their physical and mental strength. The best time to sleep for us is determined by our internal biological clock. It beats day and night in the same rhythm for everyone, but some people like to go to bed early and get up early, while others love to sleep at night and then fall asleep. The point is not to sleep long, but to sleep on your own rhythm. A few hours of hard sleep restores the body better than 10 light sleep.

Memory and concentration exercises slow down the aging process

Excellent memory and the ability to associate facts are the result of training. Therefore, try to practice it as often as possible. Solve puzzles, crosswords, learn words, remember phone numbers, jokes.Some elements are memorized with the sense of hearing, others visually.

Using visual memory, try to use the so-called memory screen. Imagine the screen with the word on it. If you want to remember them, you will automatically "see" them on your screen. Activate the fantasy, give the things you want to remember a new meaning.

Monotony is not for memory. Therefore, the more interesting your life is, you meet new places, people, develop your interests and read more, the more efficient it is. The enemy of intellectual abilities is stagnation and boredom.

monthly "Zdrowie"

Category:

Psychology