13 ways to slow down the clock
Small changes in everyday routine are the best way to slow down the time. Follow these 15 simple and easy principles to stay healthy and satisfied. Soon you will feel the difference.
- LET YOUR FOOD BE A CURE– Did you know that if you eat fish once a week, you can reduce your risk of heart attack? Proper nutrition is not only reduced fat intake. It also means distinguishing good and bad fats, paying attention to the variety and quantity of foods we enter, and getting used to foods with high nutrition (the hardest part for most people).For example, the intake of five or more portions of fruit or vegetables per day reduces the risk of all cancers by 20%.
- HURRY UP – Physical activity is perhaps the best way to protect your health. The Health Education Authority survey shows that 40% of people over 50 years of age do not exercise at all, and more than a quarter of the total number of men and women between 70 and 75 years of age can not walk alone for more than half a kilometer. Just 20 minutes of exercise per day is enough to feel the progress.
- SUPPLY NUTRITION– You may have known that you can slow aging by sufficiently introducing antioxidants, vitamins C and E and beta-carotene. But if you really want to stay young, there are other information that you should know a little bit about. Vitamin B12 is one of the most important, since its deficiency can lead to dementia and memory loss. The second is calcium, which protects not only osteoporosis, but can also help to prevent the most common types of tumors. Prior to use, consultation with the chosen doctor is mandatory.
- MAINTAIN BODY WEIGHT – We all know that obesity can cause serious health problems and shorten our lives. Metabolism is slowing down over the years, so your body does not burn calories as it used to be. This means that you should reduce calorie intake, or increase the intensity of exercises, or that, ideally, combine both.
- SAVE YOUR BONES – If you are a woman, do not expect menopause to notice signs of osteoporosis. As the bones become porous, at least one decade before menopause, you should take more calcium and vitamin D on a daily basis. If you are a man, you do not think you are immune to osteoporosis. The risk is lower than for women, but until the seventies or eighties can significantly increase. After fifty years, one in three women and one in twelve men will have osteoporosis.
- GO TO REGULAR CONTROLS– Many do not like to perform preventive examinations, and they decide to visit a doctor only when they get sick. High blood pressure can go unnoticed, and regular examinations can prevent the onset of cardiovascular diseases and kidney problems. In Serbia over 20 000 people die from malignant diseases. Take responsibility for your own health and take 2 hours a year to perform a preventive systematic medical examinations.
- REDUCE ALCOHOL–The truth is that one or two drinks a day can reduce the risk of heart disease or stroke. By exercising and proper diet, you will achieve the same effect. Too much alcohol in women can increase the risk of breast cancer.
- SAY NO TO SMOKING – Today, heart disease, cancer and stroke are responsible for any other death, and smoking is the cause of these diseases. One study showed that passive smokers, exposed to smoke, have a 20 to 30% greater chance of contracting lung cancer.
- BEWARE OF MEDICINES– Većina starijih ljudi, s godinama koriste sve više različitih lekova. Najveći problem sa prekomernim uzimanjem lekova predstavlja povećani rizik od uzajamnog delovanja različitih lekova i hrane, alkohola i lekovitih biljaka. Ne dozvolite sebi da ostanete neobavešteni po pitanju lekova.
- AVOID CRASHES AND INJURIES– The study found that more frequent crashes were recorded at home, whether you are a woman or a man. Remove the risky mole, practice to improve balance, regular visual, hearing and balancing examinations.
- AVOID STRESS– Chronic stress can increase the risk of heart disease, cancer or digestion problems, and may have a bad effect on your memory. Master some techniques to help you deal with stress.
- PROTECT YOUR TEETH – If you want to save your own teeth, going to the dentist is required at least once or twice a year. Daily cleaning of the teeth by the end and brush is a very important element of preventive health care. Infections that cause gum disease can spread to the heart and cause more serious illnesses.
- ENOUGH SLEEP– An adequate sleep is very important for proper aging. It is associated with the proper activity of the immune system in heart health. If you learn how to change habits and how to save a quality sleep, it can affect the quality and quantity of your life.