Proper diet and exercise at the right time can help to enhance the vitality of human cells, alleviate aging and prolong life. The Journal of the American Association of retired persons recently invited Dr. Mohammed Oz, a professor at Columbia University Medical Center, to summarize the “24-hour longevity schedule”.
at 6 a.m.: practice yoga to reduce stress. Practice yoga for 7 minutes or do some simple exercises every morning after getting up. This is conducive to a day’s work and life. Yoga has a restorative effect on the body, which can lower the heart rate and relax blood vessels.
7 a.m.: eat some protein, which can prevent wrinkles. The early appearance of wrinkles is related to the reduction of collagen and elastin. In addition, with the increase of blood sugar level, the self-healing ability of skin cells is worse. Dr. oz suggested that you should not eat too many sweet foods for breakfast, and it is better to eat oatmeal and eggs. The low sugar index of oatmeal will not lead to a sharp rise in blood sugar, and eggs can provide necessary protein. The perfect combination of the two can effectively drive away wrinkles and prevent obesity.
10 a.m.: berry snack, cancer prevention and anti-cancer. Berries are rich in a variety of antioxidants, which can reduce inflammation in the body and help prevent cancer.
12:00 pm: take an outdoor walk to strengthen your muscles. With age, the muscle group will gradually shrink, so the strength will be smaller and the bones will be more vulnerable to injury. Exercise in the sun for 15 minutes every day can help increase the level of vitamin D in the body, thus helping calcium absorption and strengthening skeletal muscle health. I suggest taking a quick walk outdoors at noon.
3:30 PM: drink a cup of Astragalus tea to charge the cells. A number of new studies have found that the complex contained in Astragalus has a positive effect on the telomere length of cells. OZI suggested that drinking 1200 ml of Astragalus tea every day can charge cells in time. If you drink some iced coffee or green tea, you can promote metabolism and burn more calories.
6:00 PM: eat fish for dinner to improve brain health. Memory decline is a common symptom of aging. I eat salmon, tuna or sardine and other deep-sea fish twice a week for dinner. These fish are rich in omega-3 fatty acids, which help improve memory. Dr. oz suggested that you should also eat less or no processed meat such as bacon, sausage and hot dogs. Because these foods contain nitrite, which is associated with cognitive impairment.
8 p.m.: marital sex is good for longevity. A number of studies have found that frequent sex between husband and wife can help prolong life. A European study found that men who had sex less than once a month were twice as likely to die early within 10 years as those who had sex at least twice a week. Dr. oz suggested drinking a glass of red wine before going to bed. Resveratrol in red wine is beneficial to heart health, thus promoting blood circulation and sex.
10:00 PM: go to bed early and get up early to regulate the biological clock. The elderly should sleep at least seven hours every night. The study found that the melatonin level in the brain is the highest from 10:00 p.m. to 2:00 a.m., which is the best time to sleep.
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