Studies have shown that osteoporosis, in which bones become noticeably weaker and increase the risk of fractures, affects half of Americans over 50.
Regular exercise, both cardio and strength training, can reduce your risk of developing this disease. Research has shown that they are especially effective in maintaining and building bone density.
Avoiding foods high in sugar
A diet high in sugar and other refined carbohydrates can accelerate the aging process, and sugar contributes to the appearance of wrinkles.
Excessive consumption of sugar produces substances called glycation end products. They are also called the tiny factors that undermine youth. They bind to collagen and elastin, which keep the skin looking youthful, damaging it and actually preventing the body from repairing it.
A good night’s sleep isn’t just refreshing. Scientists have come to the conclusion that sleep restores and reboots important systems in the body, including the brain and immunity.
According to a study published in the journal Clinical and Experimental Dermatology, the skin of women who get enough sleep looks younger than women who don’t get enough sleep.
In turn, scientists at the University of California have found that just one night of poor sleep leads to the fact that the cells of older people age even faster.
Chronic stress over time can lead to aging at the cellular level. A Harvard Medical School study suggests that chronic stress can shorten our telomeres, the structures within every cell that contain genetic information. As telomeres get shorter, cells age and die off. At the same time, people with short telomeres have an increased risk of developing chronic diseases, including cardiovascular and oncological diseases.
Following all the above recommendations
A study published last spring in the journal Aging showed that you can reduce your biological age by three years in eight weeks by making changes in your diet and lifestyle.
It turned out that the DNA of people from the test group, who ate mainly a plant-based diet with probiotic supplements, did physical exercises for at least 30 minutes a day, did relaxation exercises and slept at least seven hours a day, in two months they had an average of 3.23 rejuvenation. of the year.