7 Tips for Aging Gracefully
Even though eternal youth is impossible, it is up to you to delay aging as much as possible… With a few changes in your life, you can both protect your health and age late and well. The secret is hidden in this article…
Imagine that 90 percent of your cells renew themselves within a year, for example, every day of your birthday… This is actually not as difficult as you think! Here are 7 rules to follow in order to age late and well…
1. Know the value of sleep!
Our body secretes a toxin called norepinephrine from the first hours of the day until midnight. However, when our biological clock shows 23.30, we need to sleep. Because from that moment on, the norepinephrine secreted in our body throughout the day begins to be slowly cleared. Hormones rise between 00.00-02.00 and cleaning is done.
During this renewal in the first four hours of sleep, IGF 1 (insulin-like youth factor) and melatonin are also secreted. IGF 1, which accelerates metabolism because it resembles insulin, helps people stay younger than their peers thanks to its youth factor feature.
Melatonin, the most important hormone released during sleep, reveals the sleep-regulating, skin-supporting, metabolism-accelerating, defense system-enhancing, cell-renewing and skin-supporting properties. If these conditions are not met, for example, if we go to bed at 00.30 and fall asleep at 01.00, the amount of hormone that can be secreted drops to 20 percent.
This causes our body to start the day by releasing stress and much more cortisone the next morning. In addition, due to the stress factor, lubrication increases, premature aging manifests, the defense system decreases because melatonin is low, and weight gain is easier because IGF 1 is less. After knowing all this, who can keep you from a good sleep?
2. Source of life: Water
If you have a headache, dry skin and constipation, understand that your body is dehydrated. In such cases, you need to replenish your body with water, not only with water, but also with herbal teas. Although no one can consume more than one kilo of a food, daily water consumption averages 2.5 kilos.
Water, which makes up 55 percent of women and 60 percent of men, is the main source of life. The structure of malignant cells becomes more acidic. Therefore, we can do something right for our body by reducing the acid level of our body and turning it into alkaline. For this, turning our drinks into alkaline can be a good start. We can make the water we drink alkaline by squeezing lemon. In addition, sage for women, green tea for men, or if you cannot consume them, even just drinking hot water is enough to provide an alkaline balance. In order to maintain the alkaline balance of the stomach, it is necessary not to take liquids during large main meals. In this way, excessive swelling of the stomach and production of acid is prevented.
Get into the habit of drinking water, which is a very good toxin cleanser, without getting thirsty.
3. Balance your blood sugar
We all know how important the glycemic index is in nutrition. To put it simply, a slice of white bread, a few scoops of muesli, or a piece of chocolate may each have 50 calories, but the rate at which they raise blood sugar in the body differs.
Sugar is absorbed from the intestines in our body and passes into the blood; It also controls the hormone insulin. Even if your insulin level is working regularly, it may not be able to fully control the high sugar intake. Therefore, instead of highly processed, refined, additive foods (such as white flour, white sugar), unprocessed whole grain and wheat products, products such as goat’s milk and goat yogurt, or legumes that have been soaked in water and provided some sprouting and oxidation should be consumed. Then the absorption of sugar into the body is so slow that both insulin works regularly and the cells are not battered.
Remember, your metabolism works more easily when you eat every two hours. In this way, the average level of insulin does not deteriorate since it will always stay up, and sugar is controlled more easily. Knowing that sugar is one of the most aging factors in the world can help you cut back on the sugar derivatives you take close to bedtime. But if you say ‘I need sugar’, don’t forget to choose milk desserts!
In between meals, you can eat brown dried apricots, one or two biscuits, a handful of roasted chickpeas, 4-6 almonds, 1-2 walnuts, a handful of pumpkin seeds or very fibrous fruits.
4. Stay away from cigarettes and alcohol!
There are four basic functions in the world that secrete serotonin, melatonin and endorphins: se xual activity, eating, exercising and chemical stimulants. For example, when the urge to eat comes, walk for about 10 minutes if it hasn’t been two hours since your previous meal. This may be a good way for the brain’s mechanism to break the link between happiness and food, reconciling it with walking.
5. Do not imagine a life without exercise!
The World Health Organization recommends that everyone get an average of one hour of outdoor exercise. If possible, walking three kilometers a day can be good exercise. However, it is sufficient for overweight people to do strength exercises with light weights, for example, with half-liter water bottles. Exercise also provides oxygenation of the body.
6. Make the most of the sun
While UV A and B were talked about more in the past, now UV C is also talked about. For this reason, it is necessary to use a sunscreen and renew it every four hours in order to be protected from the harmful effects of the sun.
In order for your body to receive the positive effects of the sun, and to strengthen your bones with vitamin D, try to get the sun, especially in the morning. We know that the sun has a corrosive effect. In fact, it is said that blondes age faster than brunettes. However, the sunshine duration in Europe is less than in our country; However, the most important reason why we age more slowly is that our leg muscles are designed to secrete the IGF 1 (insulin-like youth factor) stimulus. Since the sun’s rays make the hormones work faster, it is also effective in weight loss. Think once; When you try to lose weight in winter, how can you easily achieve this in summer?
Let the morning sun enter your room by leaving your bedroom curtain slightly ajar. In this way, you will both activate vitamin D and help your metabolism work.
7. The right doctor, the right antioxidant
Always make room for antioxidants in your life. But do this by consulting a doctor and asking him to choose antioxidants that suit your lifestyle. Because you may have a familial predisposition to vascular disease or stomach ailments. This requires that you do not use antioxidants.