2024-03-16 17:30:25
Entered 2024.03.15 18:30 Entered 2024.03.15 18:30 Modified 2024.03.14 19:44 Views 159
Long-lived elderly people have common lifestyle habits, such as managing belly fat through strength training and frequently eating purple foods. [사진=클립아트코리아]
It is everyone’s dream to want to live a long, healthy life. It is said that we are living in the age of 100, and the most important thing in this extended old age is ‘health care’. However, various types of stress, adult diseases, and the scary cancer and dementia… There are too many factors that threaten your health. How can I stay healthy and live long? Although the conditions for longevity are diverse, we look into the common lifestyle habits of long-lived seniors.
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◆ Reduce inflammation and manage ‘belly fat’ with strength training
According to a study by the National Institute on Aging, middle-aged women with abdominal obesity have a 20% increased risk of premature death. Even if your body mass index is normal, the key question is whether you have belly fat. As we reach middle age, we become prone to gaining belly fat due to hormonal changes. Increasing muscle density and activating metabolism reduces belly fat, so you should do strength training for regarding 20 minutes 2-3 times a week. In addition, you should consume omega-3 fatty acids through fish and nuts and provide antioxidants through fruits and vegetables to reduce inflammation levels in the body.
◆ Frequently eat ‘purple’ foods such as grapes, blueberries, and wine
Foods with a purple color, such as grapes, blueberries, and red wine, are high in polyphenols. Polyphenols maintain the health of arteries and reduce the likelihood of developing heart disease and Alzheimer’s. According to a research team at the University of Cincinnati in the United States, purple foods that protect the health of the heart arteries also help protect the health of the brain blood vessels and thus strengthen memory.
◆ Regular exercise, such as walking or running, for 30 minutes every day
Research shows that middle-aged people who regularly exercise improve their physical and mental functions and live longer. This is the result of a 20-year follow-up study conducted by a research team at Stanford University School of Medicine on people who run regularly and those who do not. Running strengthens the immune system and extends lifespan. There are reports that even if you are not running, you can increase your lifespan just by walking for 30 minutes every day, and research shows that increasing your daily activities, such as doing housework, is also the secret to longevity.
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◆ Enjoy green tea and black tea rich in ‘catechin’ ingredients
Tea types such as green tea and black tea are rich in an ingredient called ‘catechin’. Catechin helps maintain the health of the vascular system and protects the heart. There are reports that drinking green tea every day can lower the risk of death from heart disease and stroke. According to a research team at the Department of Nutrition at Tufts University, it is good to drink 1 to 2 cups of tea a day to maintain heart health.
◆ Limit calorie intake, take care of your heart with ‘news’
The recommended total daily intake exceeds 2,000 calories, but studies have shown that the heart becomes healthier when limited to 1,400 to 2,000 calories. This means that heart function can be maintained as young as 15 years. Also, what nutrients you fill in your calories is just as important as how much you eat. In other words, in addition to the total calories consumed, the composition of nutrients is also important. You should not fill your calories with non-nutritious foods such as soda or refined carbohydrates.
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