Biological age has nothing to do with time.
A 41-year-old person who follows a healthy lifestyle may have a biological age of 36 years, while a 57-year-old person who does not eat a healthy diet, exercise, or sleep well may have a biological age of about 60 years. can be seen
According to NBC News, biological aging can be significantly reduced by learning the eight tricks.
Researchers looked at data from more than 6,500 adults, Columbia University reports. These data show that people can be five years younger than their biological age – or phenotypic age – by adopting these eight habits.
A person’s phenotypic age is estimated by combining their actual age with nine markers collected in their blood.
How to slow down the aging process?
1. Eat a healthy diet
Eat a variety of fruits and vegetables, brown flour, healthy protein sources such as plants and seafood, vegetable oils and minimally processed foods. Also, eat less salt and alcohol and avoid added sugar.
2. Be more active
Aim for at least 150 minutes of moderate-intensity physical activity each week. Also, do moderate muscle-strengthening activities two days a week, such as lifting weights.
3. Quit smoking
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Smoking is a major cause of premature death. So avoid smoking to combat this risk.
4. Adequate sleep
Try to get an average of seven to nine hours of sleep each night.
5. Control your weight
Try to stay at a normal weight, defined as a body mass index (BMI) between 18.5 and 25. A body mass index below this low weight range, between 25 and 29.9, is considered overweight and 30 or more is considered obese.
6. Control cholesterol
A cholesterol level below 100 (a measure of bad cholesterol) is recommended for most adults. But for people at risk — such as those who have had a previous heart attack or stroke or who have genetic problems with high cholesterol — a cholesterol level below 70 is recommended.
7. Control blood sugar
A healthy fasting blood sugar range is less than 100 mg/dL, while 100 to 125 mg/dL indicates an increased risk of type 2 diabetes.
8. Control blood pressure
The healthiest blood pressure is a systolic blood pressure less than 120 mm Hg and a diastolic blood pressure less than 80 mm Hg.
“By improving heart health, we can slow the aging process,” says Noor Makram, assistant professor of epidemiology at Columbia University in New York City.
“Research shows that even gradual changes can improve heart health and prevent aging,” Makarim said.
He emphasized that ‘these eight factors can be applied in life, which is very promising.’
#tips #stop #aging
2024-10-03 02:29:22
