Sanjay Gupta (USA) has spent a lot of time researching on anti -aging and documentary films about the world's most long -lived people.According to Sanjay Gupta, there are many simple habits that help people stay healthy, avoid illness and live up to 100 years old, especially the following 4 things have a positive impact on longevity but not many people pay attention:
Bone and joint health care
Bone health affects the life expectancy, the older the age and bone density easier to lose, increasing the risk of osteoporosis, fractures.Studies show that people with healthy bones have a longer life than those with weak bones.
The doctor advised to start bone health by ensuring a diet rich in vitamin D and calcium including fish, eggs, yogurt, milk, orange juice, tofu, almonds, ...
Calcium plays an important role in building and maintaining bones and teeth while ensuring efficiency in the activity of the heart, nerves, muscle.Meanwhile vitamin D helps the body absorb calcium, reduces the risk of a number of chronic diseases and neurological diseases.
According to experts, adults need 1000-1200 mg of calcium/day.The elderly need to supplement calcium just enough to prevent osteoporosis, avoid crispy, brittle bones.It should be noted that limiting the consumption of salty foods, red meat proteins and caffeine because they reduce the body's ability to absorb calcium.
Regularly eat whole grains
Whole cereals include brown rice, corn, oats, buckwheat, millet ... not yet refined, keeping a lot of fiber, vitamins and minerals as well as antioxidants.
Research by Harvard University shows that eating 2-3 pure grains every day reduces the risk of diabetes 21%, and reduces the risk of inflammatory disease such as arthritis, gout, mental degeneration...
Fiber in cereals also helps to strengthen the digestive system, reduce inflammation in the body and repel the risk of overweight obesity.
Eat less salt and refined sugar
Eat a lot of spices such as salt and refined sugar, as well as foods that contain lots of spices that cause type 2 diabetes, increasing the risk of obesity, creating inflammatory reactions in the body can turn into chronic diseases.Calculated as cardiovascular.
Do not eat more than 5g of salt daily because it will increase the tone of vessels, water stasis in the cell, increase peripheral resistance causing hypertension.Meanwhile, the road consumption as recommended by WHO is 25g of sugar/day.
American doctors recommend that people choose fruits and vegetables containing natural sugar, providing additional fiber to prevent sudden hyperglycemia caused by food sugar -containing foods.At the same time, it is necessary to reduce the amount of salt, fast food, and processed foods that are high in salt if you want to extend life.
Maintain many positive social relationships
Mental health is also very important because possessing many positive relationships will help people live longer.This has been proven through 85 -year research by Harvard University.
Research author, Dr. Robert Waldinger said that the close connection between humans leads to an increase in the feeling of happiness, restricting stress and aches and pains due to age, thereby reducing the risk of heart disease, agarwood.Feeling, strengthening the immune system.Meanwhile, people with unhappy or lonely relationships are difficult to control their mood, experience regular muscle pain.
According to a November 2023 study by researchers at the University of Glasgow (UK), there are some evidence that regularly with family and friends can help you live longer.
Dr. Sofiya Milman, Associate Professor of Medicine and Genetics at the Research Institute for Aging Research at Albert Einstein Medical University (USA) said many people living over 100 years old talk about the importance of relationships and relationships,family, community and friends with their lifespan.
"Sometimes only a friend is enough, but the interaction with many people will be useful daily both physically and mentally and help you live up to 100 years old," said Dr. Sanjay Gupta.
(According to Eating Well)