Ten principles of prolonging life
Although geneticists say that people's life expectancy can reach 120 years old or above, many people's life expectancy is far less than this figure. In terms of life expectancy, Japanese are 79 years old, Australians, Greeks, Canadians and Swedes are 78 years old, Germans and Americans are 76 years old, and Nigerians and Somalis are only 47 years old.
Life expectancy is related to many factors. Some doctors, psychologists and nutritionists have formulated the following ten guidelines to prolong life:
(1) Don't eat too much: this can reduce the burden on cells, maintain cell vitality, quickly renew cells, and enhance the body's immunity to diseases. If you are not full, you should pay more attention to a balanced diet.
(2) Age should be considered when making recipes: people of different ages have different requirements for nutrition. For example, a 30-year-old woman often eats animal livers and nuts, so her wrinkles appear later than her peers. Carotene is good for people over 40. Pay attention to calcium and magnesium after 60 years old. Calcium can prevent osteoporosis, and magnesium can protect the heart. Men over 40 years old especially need selenium, which helps to relieve physical tension. Foods rich in selenium include cheese and animal kidneys. At the age of sixty, we should eat more fish to protect the cardiovascular system.
(3) find a job that suits you; According to research, work can make people young, and people who don't work look about 5 years older than their peers. Music, philosophy and painting can make people "radiant".
(4) Find yourself a good life partner: Love and gentleness are good medicines for anti-aging. Research shows that if you can immerse yourself in love twice a week, you will look more than ten years younger. Because when you indulge in love, your body will secrete something called happiness hormone, which can strengthen your immune system.
(5) Look at everything from one's own point of view: Compared with people who go with the flow passively, people who have their own points of view and can persist live consciously and actively, with less depression and frustration.
(6) Exercise: Even if you only exercise for 8 minutes every day, you can prolong your life. Growth hormone can be released during exercise. However, the secretion of this hormone is usually greatly reduced when people are in their thirties. Therefore, it is especially necessary to pay attention to exercise.
(7) The temperature in the bedroom should be slightly lower: Studies have proved that if you sleep in the room of 17℃ ~ 18℃ for many years, you can prolong your life. Because the metabolism of the human body and the appearance of senile plaques depend on the temperature of the surrounding environment.
(8) Emancipate yourself occasionally: Don't always follow the "rules and regulations" to limit yourself, and occasionally you can make a breakthrough. For example, let yourself eat some delicious food that you usually dare not eat.
(9) Don't suppress your anger forever: It is harmful to suppress your negative emotions, and never vent your depression, which is easy to make people sick and even cause cancer. According to the survey, 64% of cancer patients often suppress their anger. So it is necessary to tell others about your sadness, or simply argue with those who disagree with you.
(10) Exercise the brain: guessing riddles frequently, playing brain games with friends and forcing the brain to work can delay the decline of the brain's thinking ability.
In a word, using the brain frequently is the best way to exercise the brain, and normal brain function is beneficial to physical and mental health.
"A hundred years old is middle age, and a hundred years old is old age". This is a congratulatory message from the younger generation at my centennial family dinner. I am very pleased to hear it. To tell the truth, "a hundred years old is middle age" is not worthy, but at the moment, I feel good about myself, whether I start, move, get up or use my brain! Every day is an indispensable compulsory course in my life, dancing with ink, helping flowers and plants or taking a walk. Neighbors say I'm "getting younger as I live". And often ask me how to live long. In fact, longevity is a comprehensive function of fitness, diet, health and psychology. Every party should proceed from being beneficial to their own health and persevere.
As far as diet is concerned, I always eat porridge, three meals a day, and enjoy it every month and year. Because with the growth of age, physiological function declines, eating some porridge soup and the like is not only in line with the stomach of the elderly, but also easy to digest and absorb. Can be said to be "more advantages than disadvantages"! As for what kind of porridge to eat, we should choose raw materials with both nutrition and health care value, and choose seasonal porridge with the change of seasons. This will not only give you a comfortable feeling of not turning your stomach, but also absorb various nutrients in many ways to meet the needs of your body.
For example, I eat porridge in autumn. Sese Shi, commonly known as the head of a chicken or the head of a chicken's rice, is a small round leaf plant growing in lakes and ponds, and its seeds have great medicinal value, which is the same as the head of a chicken porridge in Li Shizhen's Compendium of Materia Medica. Practice: cook the chicken's head rice and shell it, and take its kernel and cook it with rice or glutinous rice. If millet is mixed, porridge will be more sticky, thicker and more fragrant, which is really delicious. Its function is stronger than kidney and body, and it is more conducive to hearing and vision. It also plays a certain role in preventing brain cells from declining and enhancing memory.
Eat corn flour (dregs) in winter, sweet potato porridge. Corn and sweet potato are both natural foods, which can be eaten or used medicinally. The former is rich in protein, fat, starch, calcium, phosphorus, iron, vitamin B 1, B2 and carotene. The latter contains more vitamin C than pears, apples and grapes. Contains mucin, which can prevent cholesterol from depositing on blood vessel wall, prevent arteriosclerosis and maintain blood vessel elasticity; It can also prevent the atrophy of connective tissue of liver and kidney and prevent the occurrence of collagen disease. It can also prevent constipation and maintain good intelligence. Sweet potato also contains a special chemical called dehydroepiandrosterone, which can prevent colon cancer and breast cancer. In short, eating porridge mixed with the two is of great benefit to nourishing the body and prolonging life. Practice: First, cut the washed and peeled sweet potato into pieces the size of dates and chestnuts, boil it with boiling water until it is 70% or 80% mature, then put the mashed corn flour into a pot and cook it while stirring it until the sweet potato and corn flour are as thick as paint, which can be said to be delicious.
In spring, I eat carrot porridge. Practice: First, the carrots are washed and cut into filaments, blanched in boiling water, fried with peanut oil, chopped green onion, Jiang Mo, pepper and other seasonings (wok), added with appropriate amount of water, and then the steamed rice is stewed in advance. After cooking, sprinkle some coriander and sesame oil, and an attractive fragrance suddenly climbs into the nostrils, which is very attractive. Carrot porridge, rich in carotene, middle-aged and elderly people, and people with loss of appetite or indigestion, dry skin, night blindness, hypertension, etc., can often eat this porridge.
In summer, I eat mung bean porridge. I choose some mung bean porridge that can relieve thirst, edema and detoxification. Sorghum rice and bean porridge are cooked like mud. Or use lotus leaf fried soup and rice to cook lotus leaf porridge. Especially when these cooked, thick and sticky porridge is dried to a little residual heat (not hot) or simply cooled to a slight trembling feeling, adding a little sugar will be sweeter and more refreshing!
Others, such as millet and rice, corn residue and rice porridge, plus dried fruits such as jujube, walnut kernel, melon seed kernel, raisin and chestnut, sesame and peanut kernel, also appear alternately on the dining table.
In this way, I retired from Tangshan Railway Institute for forty years without interruption. But remember the food intake, overeating will affect the digestion of the stomach, cause fullness and discomfort, and lead to indigestion. In severe cases, it can also cause acute gastroenteritis, acute gastric dilatation, acute pancreatitis and even sudden death, which should be taken as a warning.
Health tips: three secrets to help you live longer.
"If you have a healthy early check-up in your life, you can get diseases at an early stage. Once the time bomb breaks out, the economic loss will be difficult to protect. A strong life is wealth, carefree, contented and happy, making contributions to children and grandchildren and making the whole family happy and comfortable. Lifelong health care is the most secure, energetic, excited and happy. "
This is the health experience of an 82-year-old man. The old man's name is Li Huaipu, from Xiying Village, Shijiazhuang City. He has never been ill, taken medicine, and his body is one.
Straight men are very healthy. 65438+February 10, deaf and blind, he rode 16 km to the editorial department of this newspaper and told reporters about his health care experience and the secret of longevity. Usually, young people are breathless when they go to the editorial office on the fifth floor, while old people like Li Huaipu go upstairs calmly. This made the reporter really witness his mantra: "Health is wealth!"
The human body needs a variety of nutrients, such as vitamins, protein, fat, potassium, iron, calcium, zinc, selenium, phosphorus, manganese, iodine, sodium and amino acids. Nutrition is the material basis of human health and longevity. The quality and quantity of nutrition directly affect human health, disease resistance and life span. Therefore, it is impossible for people to eat enough, and the nutrients needed by various viscera are different. The human body's demand for dietary nutrition is not only comprehensive, but also to maintain a balanced diet.
The following three points can help the elderly live longer.
First, be psychologically balanced, cheerful and carefree.
Second, we should exercise properly. Exercise is a good medicine for fitness. Aerobic exercise is now advocated. 9 am and half an hour after dinner are good opportunities for exercise and fitness.
The third is diet. Let's start with drinking water. Drink plenty of water every day, especially when you get up early in the morning, and drink a glass of water to replenish the water in the visceral blood. It is best to drink green tea. Tea polyphenols in green tea can soften blood vessels, increase the toughness of blood vessels, increase the vitality of cells in the blood and make the blood flow smooth. It is a health care drug to prevent the formation of hematologic cancer. Adding Lycium barbarum and chrysanthemum to tea has the effects of tonifying kidney, improving eyesight and diminishing inflammation. Diet nutrition is mainly light, three meals should be diversified, with less oil and less salt. There is also a saying that onion, garlic and ginger soup do not leave the mouth, and some diseases bypass; Eat radish in winter and soup in summer, don't ask a doctor for a prescription; A lot of food is imported, and doctors turn to hoes; Eating more vegetables and drinking more green tea made the doctor climb all over the floor. This is a diet secret handed down from the ancients and a valuable health care experience.
Drinking tea all year round can prolong life.
Drinking tea all the year round can prolong life, which is not only the experience of ancient and modern tea people, but also an indisputable fact proved by modern medical research and medical statistics. There are five famous longevity towns in the world: Lufthansa, a Pakistani paradise, Jingzhou, a mountain paradise of the former Soviet Union, Kabamba, a sacred valley of Ecuador, and southern Xinjiang and Bama County of Guangxi. Although these longevity towns have their own characteristics, longevity stars have a long-standing love for tea. For example, the Uighurs in southern Xinjiang of our country drink fragrant tea boiled with tea, cinnamon and pepper for three meals a day. There is a saying that "a day without food is better than a day without tea". There are 279 elderly people over 90 years old in Bama County, Guangxi, accounting for 1.26/65438+ ten thousand of the total residents. There are 69 centenarians, accounting for 30.8/65438+ 10,000 of the total residents. Among the 69 centenarians, the oldest is 125 years old, with an average of 105 years old, which is the highest longevity in China and even in the world. The secret of people's longevity here is "drinking tea instead of eating". Here, we introduce several doses of tea to tea friends to prolong life, and wish young friends eternal youth and middle-aged and old friends long-term health.
One of the Prescriptions-Middle-aged and Old-aged Body Strengthening Tea
Formula: 300g of Polygonum multiflorum Thunb., 2,400g of tussah, 25g of psoralea corylifolia and 25g of tea.
Usage: Grind the first three herbs and store them in a porcelain jar for later use. Take 40-60g each time, put a proper amount of tea leaves in a thermos bottle, brew with boiling water, drink it frequently and take it for a long time.
Efficacy: Nourish liver and kidney and strengthen the body.
Usage: Middle-aged and elderly people with liver and kidney loss can drink it often. Yin deficiency, strong fire, bitter taste and simmering are not suitable for drinking this prescription.
The second prescription-tea for prolonging life and not aging
Formula: Polygonum Multiflori Radix 240g, Cortex Lycii, Poria150g, Radix Rehmanniae, Radix Rehmanniae Preparata, Radix Asparagi, Radix Ophiopogonis and Ginseng 90g.
Usage: Mix and grind into coarse powder, store in porcelain jar, and use 30-50g daily. Can also be refined into honey pills, swallowed with black tea soup, or
Add tea, brew with boiling water, and drink regularly.
Efficacy: tonify bone marrow, promote granulation, nourish five internal organs, and prolong life.
Usage: middle-aged and elderly people with kidney deficiency and little essence, weak waist and knees or premature aging.
Chocolate can prolong life.
Most people used to say that chocolate contains too much fat, which is not good for health, but researchers from the Department of Food Science of Colnel University of Science and Technology in the United States said that their years of research showed that chocolate is a very good healthy food and can play a role in prolonging life.
The researchers said that they studied the health-promoting properties of cocoa powder contained in chocolate and found that the antioxidant content of cocoa powder was almost twice that of red wine and three times that of green tea, which even surprised the researchers themselves. The researchers said: "We all predicted that green tea should contain the most antioxidant components before the study, but when we compared it, we found that cocoa powder is the most antioxidant food, which surprised us."
Antioxidants can slow down the spread of cancer and even prevent the onset of cancer. In addition, they are also beneficial to prevent heart disease and other diseases related to aging. Among all antioxidant components, polyphenols seem to be the best one. Cocoa powder contains polyphenols, which are found in grapes, cherries and red wine. Catechol and wheat catechol are also good antioxidant components, and green tea is rich in these two substances. In addition, the researchers also said, "Chocolate is also a rich source of metal elements such as iron, magnesium and phosphorus. Dark chocolate with high cocoa powder content contains more iron than white chocolate."
Of course, even if you eat chocolate rich in cocoa powder, you should eat it in moderation, because chocolate is also high in fat and saturated acid. For example, every100g of cocoa powder contains 24g of fat, which can provide 250 calories.