2023-08-15 10:11:47
Middle-aged, time to go beyond knowledge and ‘actively practice’
Enter 2023.08.15 19:10 Hit 2 Enter 2023.08.15 19:10 Edit 2023.08.15 09:48 Hit 2
It is a great happiness to enjoy a healthy old age. Health is not something you can get for free. It requires special effort. [사진=게티이미지뱅크]The second half of life is a time when you can build a worthwhile life. Kim Hyung-seok (103), professor emeritus at Yonsei University, picked the golden age of life between the ages of 60 and 75. In middle age, he is more confident than in his younger days. He can also come up with wisdom and patience. Of course, gray hair and wrinkles also increase. However, it is possible to age while maintaining the health of his body and mind. The American health media ‘WebMD’ introduced ‘9 secrets to anti-aging backed by science’.
keep an optimistic attitude
The journey of life is not simple. It is a series of tests. You get fired, your health suffers, and someone you love dies. Positive thinking is a great help in overcoming these difficulties. Living with optimism and gratitude is good for your body and mind. People with a rosy outlook live longer and have a lower risk of heart attack or depression than people with a rosy outlook. Research has shown that a positive attitude towards aging can extend lifespan by 7.5 years.
A rosy outlook will help you exercise more and eat better. It is also good for maintaining hope and happiness by making you feel better. A kind of virtuous cycle takes place. There are also studies that, if you think positively, lower blood pressure and cholesterol levels and can increase your lifespan by regarding 4 years.
An optimistic attitude can be learned if you take the time to practice it. Try to smile as much as possible, think of the good instead of the bad, keep a gratitude journal, and do something nice for others. It’s good to be with good people who cheer you up, to accept the things you can’t change, and to work on a good night’s sleep.
To get a good night’s sleep, keeping the bedroom dark, turning off the TV, mobile phone, and laptop, avoiding caffeine or alcohol in the evening, and not sleeping more than 20 minutes during the day are helpful. It’s also good to do brain activities (crossword puzzles, sudoku, chess, reading, etc.). If you always challenge and learn new things, your brain power will improve. It may help lower the risk of dementia, such as Alzheimer’s disease.
Do activities that combine meditation and exercise
Kouksundo can improve the health of the body and mind through various body and mind exercises such as danjeon breathing and meditation. Kicheonmun is similar to this. Tai Chi is a Chinese exercise that combines slow motion with deep breathing. It has the same effect as meditating while moving. This training method prevents falls, which are the biggest cause of injury for the elderly. It relieves stress, improves balance and flexibility, strengthens muscles, and relieves arthritis pain.
maintain good personal relationships
Loneliness is unhealthy. Whether you live alone or with others, and whether you have many or few friends, feeling lonely increases your risk of developing dementia or depression. Elderly people who feel alienated and isolated experience difficulties in daily tasks such as taking a bath or climbing stairs. People who feel less lonely die sooner than others. Studies have shown that lonely people have higher levels of stress hormones that cause inflammation and swelling associated with arthritis and diabetes. Immunity also drops. You need to keep in touch with close people and make new friends. It’s also good to volunteer or help someone in need.
walk every day
Aim for 30 minutes of walking every day. If for some reason it is difficult to walk for 30 minutes all at once, it is okay to break it up into several sessions. Regular exercise, especially vigorous exercise that makes you slightly short of breath, is of great benefit to your health. When you exercise, the supply of blood and oxygen increases, and brain cells remain healthy. Studies have shown that aerobic exercise, such as walking, slows down or improves the symptoms of Alzheimer’s disease. It also helps with weight control, mood improvement, sleep, and strengthens bones and muscles. It lowers the risk of heart disease, type 2 diabetes, high blood pressure, and hypercholesterolemia (hyperlipidemia).
Eat enough whole foods
Eat plenty of whole grains, vegetables, fruits, nuts, and low-fat dairy products. On the other hand, you should reduce your intake of fatty meats, butter, sugar, salt, and packaged foods. Previous research has shown that whole-food consumption prevents heart disease, cancer, Parkinson’s disease, and Alzheimer’s disease, and promotes healthy longevity. It can physically change parts of the chromosomes associated with aging-related diseases.
add fiber to your diet
If you take dietary fiber at every meal or snack, you can take care of your health relatively easily. Eat whole grains instead of white bread. Add kidney beans to soup or apple slices to salad. Dietary fiber keeps you feeling full longer. It lowers cholesterol levels and lowers the risk of heart disease, type 2 diabetes, and colon cancer. It is good for preventing constipation, which is common in the elderly. After the age of 50, it is desirable to consume 30 g of dietary fiber per day for men and 21 g per day for women.
Get rid of bad habits like smoking and drinking
Tobacco is harmless. It harms almost every organ in the body. Cigarettes, chewing tobacco, and any product that contains nicotine. It causes various health problems such as heart disease, cancer, lungs, and gum disease. The earlier you quit smoking, the better. Studies have shown that our body begins to heal within 20 minutes following smoking the last cigarette. Your risk of having a heart attack immediately begins to drop. Within a year, the risk of heart disease is reduced by regarding 50%. You can live longer in good health. Excessive drinking harms the liver and increases the risk of cancer. It is best not to drink alcohol at all. If this is not possible, men should drink no more than two drinks a day and women should drink no more than one drink a day.
choose the right supplement
Nutrients must be obtained primarily through food. However, it is better for the elderly and some patients who have difficulty in consuming nutrients to take supplements (health functional foods). After age 50, you need more of some vitamins and minerals through food or supplements. Calcium, which is good for bone health, vitamin D obtained through sunlight, vitamin B12, which is poorly absorbed by the elderly, and vitamin B6, which strengthen red blood cells and carry oxygen throughout the body, should be consumed sufficiently. It’s a good idea to ask your doctor beforehand if any supplements you’re taking can interact with other medications and cause harm.
Get regular health checkups
Maintaining proper health is far more important than treatment following an outbreak. You should pay attention to regular checkups including ophthalmology and dentistry. It is very helpful in detecting health problems early. Test items vary depending on age, gender, family history, smoking, and amount of exercise. With the help of your doctor, you can measure your cholesterol level, blood pressure, and get tested for cervical cancer, colon cancer, breast cancer, prostate cancer, and osteoporosis.
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