TIPS FOR AGING IN GOOD HEALTH
We all want to live as long as possible and in good health. An achievable wish, because we can extend our existence by a few years thanks to good habits of life. Here's how.
If we think we can do nothing against fatality, we are wrong! Heart and lung diseases and cancers, which are the leading causes of disability and death in Quebec, can be partly avoided if we make changes to our way of life. That's what Dr. Martin Juneau, a cardiologist and director of prevention at the Montreal Heart Institute, says.
Of course, there are still diseases, such as certain cancers, whose cause is unknown or which have a significant genetic component. They can not be avoided, even with an excellent lifestyle. On the other hand, healthy habits can protect against other cancers, such as colon and lung cancer, and prevent 70 to 80% of cardiovascular diseases.
1. We Heal Our Diet
5 servings of fruits and vegetables a day = 3 years more!
A diet rich in fruits and vegetables, whole grains, legumes and nuts is the perfect recipe for healthy aging. These foods contain an abundance of antioxidants, minerals, vitamins and fiber, which play a major role in reducing the risk of cancer and heart disease. In addition, antioxidants act as protective agents against the action of free radicals related to the aging of our cells. Several studies have associated the consumption of fruits and vegetables (rich in antioxidants) with an increase in longevity. For example, according to a 2013 Swedish study, people who consume at least the 5 servings of fruits and vegetables recommended each day would live 3 years longer than those who do not follow this recommendation.
At the Montreal Heart Institute, the Mediterranean diet has been promoted for several years, which calls for an abundant consumption of fruits, vegetables, nuts, legumes, whole grains, fish and olive oil. moderate consumption of poultry and limited consumption of red meat. "This type of diet is known to have a protective effect against heart disease," says Dr. Juneau. In February 2013, a large Spanish study showed that this diet reduces by 30% the incidence of heart attack, stroke and death in individuals particularly at risk of suffering from these diseases. Other studies have shown that this diet can also reduce cognitive decline and cancer risk. "
Fish twice a week = 2.2 years more!
Berries: blueberries, strawberries, blackberries, cranberries, raspberries, antioxidant and anti-inflammatory.
Cruciferous vegetables: cabbage, broccoli, cauliflower, Brussels sprouts, whose consumption is associated with a lower risk of several cancers.
Walnuts, rich in good fatty acids: Recognized for their anti-inflammatory properties and protection against arthritis, heart disease and cancer, they would also reduce the risk of diabetes, according to a recent US study.
Fish rich in omega-3: such as salmon, trout and sardines. Their consumption is linked to a decrease in mortality. A recent study by the Harvard School of Public Health found that 65-year-olds who consume fish at least twice a week live on average 2.2 years longer than others.
2. We Should move more
15 minutes of exercise a day = 3 years more!
"A study in Asia of 400,000 people followed for a dozen years reveals that 15 minutes of moderate exercise such as walking reduce the risk of cancer and cardiovascular disease. In total, the risk of death is reduced by 14% for all diseases combined, "says Dr. Juneau. The study also reports that people who perform 15 minutes of exercise a day have their life expectancy increase by 3 years compared to people who are inactive.
According to Dr. Juneau, regular exercise also provides a better quality of life as you get older. "By moving, we save 8 to 10 years of disability where we would, for example, have difficulty taking a shower, doing our shopping or getting dressed. Those who move regularly will start having problems or complain about minor sores much later, towards the end of their 70s. At the Center for Preventive Medicine and Physical Activity at the Heart Institute, there are about 300 patients over the age of 80 who are active and behaving like 50 year olds. They include cross-country skiing and cycling without limitation. "
The benefits of physical activity are numerous. Among other things, it prevents the decrease in bone mass and muscle mass that comes with age. "Exercise also prevents osteoporosis and heart disease and reduces the risk of depression," says Dr. Juneau. In addition, studies show that working women are 20 to 30 percent less likely to develop breast cancer than sedentary women.
Exercise can also reduce cognitive decline, says Sylvie Belleville, Director of Research at the Research Center of the Graduate Institute of Geriatrics of Montreal (CRIUGM). "Regular physical activity like brisk walking has a positive impact on our attention, cognitive vitality and memory. Exercise is thought to help oxygenate and improve the vascular health of the brain, thereby preserving our brain function. And it's never too late to get started. Even though we have never been very active, we feel the benefits of physical activity, that we let's start at 45, 50 or 65! "
3. Be Calm
Prolonged stress affects our physical and mental health, which in the long run can help accelerate our aging, says Sonia Lupien, director of the Center for Studies on Human Stress. "In stressful situations, hormones are produced that act on the body and the brain to give us the energy needed to cope with the stressor. It is positive in the short term if you are in an emergency situation. But prolonged stress creates a hormonal imbalance that can, for example, increase cholesterol, insulin and abdominal fat, increasing the risk of cardiovascular disease, diabetes and obesity. " also shown that chronic stress accelerates the aging of our chromosomes. "This has the effect of making our DNA more vulnerable and exposing us to all kinds of diseases," notes Sonia Lupien.
To reduce our stress, we must find the cause. "Once we have identified it, we try to develop strategies to be less affected by this situation, to tell our brain to calm down, to stop perceiving it as a threat and therefore to stop the production of "stress hormones." Exercise is another good way to manage stress because it frees energy from stressful situations. Abdominal breathing helps, too, says Lupien. "When we inflate our belly with inspiration, we distend the diaphragmatic muscle. This activates the parasympathetic system, which decreases the secretion of stress hormones. One can also sing, because one then uses naturally the diaphragmatic breathing. Studies have found that stress hormones decrease by about 50% after a single choral song. "
4. We Stimulate our Neurons
Staying active intellectually is essential to preserve our cognitive health, says Sylvie Belleville. "Many studies have combined an intellectually stimulating life with a decline in age-related cognitive decline and even a lower risk of Alzheimer's disease. It is thought that being mentally active could create a cerebral reserve by increasing the neural networks and perhaps even the number of synapses in the brain. Thus, we are better able to defend ourselves if the cognitive decline or the disease are identified because we are not at the end of our resources. "
Have a stimulating job, indulge in intellectually interesting hobbies, challenge yourself and in a learning situation by taking classes, practicing memorizing information: so many good ways to work our minds and keep our brain alert!
5. You Should Sleep Well
According to the Canadian Sleep Society, sleeping well helps keep our heart and our metabolic and endocrine system in good shape. In return, a lack of sleep can have adverse effects. Researchers have shown that sleeping less than 6 hours a night increases the risk of stroke. Lack of sleep also increases the risk of depression, and other studies show that in the long run it can lead to obesity and diabetes.
Sleep well also protects our cognitive health, observes Sylvie Belleville. "Sleep rests our brain. CRIUGM researchers have shown that it consolidates our memory and reinforces our learning of the day. Some even think that the memory problems that we have as we get older may be related to the fact that sleep becomes worse with age. In this case, taking naps can be a solution to recovering sleep lost during the night. "
6. We Surround Ourselves
Have a good network of friends = 7.5 years more!
To live old, better live with two! A 2013 American study showed that, starting at age 40, having a spouse makes it possible to live longer. Couples life also helps to better get through certain diseases. A study conducted by Boston's Dana-Farber Cancer Institute reveals that married people with cancer are almost twice as likely to cure as single people. Another study shows that couples who undergo coronary bypass surgery are 3 times more likely than single people to be alive 15 years later.
Friendship would also be a guarantee of longevity. American researchers who have compiled data from 148 studies of 300,000 subjects living on four continents have found that people who have a good network of friends and a stimulating environment live on average seven and a half years longer than those whose lives social is limited. The assumption is that people around them are more likely to take care of themselves. Maintaining a social network would also reduce stress and anxiety.
In addition, having a rich social life is an asset to protect oneself from age-related cognitive decline, adds Sylvie Belleville. "We think it's due to the fact that we have more intellectual stimulation, such as meetings, discussions, outings and hobbies. And when hard times come, we have people around to support us. "
7. Have fun
Have a sense of humor = 7 years more!
Having a sense of humor would extend our life expectancy by 7 years. This was demonstrated in a seven-year study of 53,000 Norwegians and published in 2010 in the International Journal of Psychiatry in Medicine. According to the researchers, humor has positive effects on our mental health and social life, which promotes our longevity. The physical benefits of laughter have long been recognized. According to Dr. William Fry, of Stanford University, California, considered the father of the study of laughter, a minute of laughter requires many muscles and is equivalent to 10 minutes of rowing. Laughing lowers our blood pressure, reduces our stress level, strengthens our immune system and releases the famous endorphins that ensure a feeling of well-being. Who says better?
Life expectancy in figures
Our longevity continues to improve. Since the 1970s, life expectancy in Canada has increased by almost 10 years. Canadian women live longer than men: up to 83.6 years on average compared to 79.3 years for men. Elsewhere in the world, Japanese women have the highest life expectancy (85.9 years), followed by French women (85.7), Spanish women (85.4), Italian women (85.7) , 3 years old) and the Swiss (85 years old). Our American neighbors live on average until 81 years old.
No comments:
Post a Comment