Success is always reserved for those who are prepared, and in anti-aging, it is no exception. Understanding the aging mechanism and taking preventive measures can effectively prolong life. The website of Mayo Clinic in the United States carries an article that analyzes in detail the preparations that should be made to prevent aging from 10 aspects.
cardiovascular system
With the increase of age, the heart slows, the heart becomes larger, the blood vessels become stiffer, and the blood pumping load of the heart increases. The risk of cardiovascular diseases such as hypertension also increases.
Anti aging preparations: (1) take more walks, swimming, cycling and other activities. Regular moderate exercise helps maintain a healthy weight, reduce blood pressure and prevent vascular sclerosis. (2) Eat more vegetables, fruits, whole grain foods (grains), high fiber foods, lean meat and fish rich in protein. Limit foods high in saturated fat and salt. A healthy diet helps promote heart and artery health. (3) Smoking can accelerate the hardening of blood vessels, leading to increased blood pressure. Smokers should try to quit smoking as soon as possible. (4) Stress can increase the burden on the heart. Listening to music, practicing yoga, and communicating with friends are all good ways to reduce stress.
bones, joints and muscles
The older you get, the lower the bone density, the more serious the joint wear, the greater the risk of arthritis and fracture, and the shorter the height will be. Muscle strength and flexibility will gradually weaken in old age, and body coordination and balance will become worse.
Anti aging preparations: (1) pay attention to calcium supplement. The American Medical Research Institute recommends that adults aged 19 to 50 and men aged 51 to 70 should supplement calcium by 1000 mg per day. Women over 51 years old and men over 71 years old should supplement 1200 mg of calcium every day. Calcium rich foods mainly include dairy products, almonds, cauliflower, cabbage, sardine, tofu and other bean products. If necessary, you should also see your doctor to determine whether you need a drug supplement. (2) Supplement vitamin D. The American Medical Institute recommends that people aged 19 to 70 should supplement 600 international units of vitamin D every day, and people over 70 should supplement 800 international units of vitamin D every day. Frequent exposure to the sun is an important way to supplement vitamin D. In addition, you should eat more foods rich in vitamin D, such as tuna, sardine, egg yolks, etc. (3) Walking, jogging, playing tennis, climbing stairs and other weight-bearing exercises as well as strength training can help strengthen bones and slow down bone loss. (4) Avoid drug abuse. Do not smoke, drink alcohol or drink less (no more than two drinks a day).
digestive system
Constipation is a common disease of the elderly. The causes mainly include low intake of cellulose, insufficient drinking water and lack of exercise. In addition, diuretics and iron supplements can lead to constipation. Diseases such as diabetes and irritable bowel syndrome can also easily lead to constipation.
Preparation for old age prevention: (1) ensure a healthy diet and eat fruits, vegetables, coarse grains and other high fiber foods every day. Limit the intake of high-fat meat, dairy products and sweets. Drink more boiled water, fruit juice and other drinks. (2) Regular exercise helps prevent constipation and is also very important to overall health. (3) Develop the habit of regular defecation, ignore the idea of defecation or hold your stool for a long time, which is easy to cause constipation.
bladder and urethra
With the acceleration of aging, the probability of urinary incontinence is also increasing. Diabetes, female menopause and male prostate hypertrophy are also easy to increase the risk of urinary incontinence.
Anti aging preparation: (1) urinate regularly, and the interval between urination can start from 1 hour, and then slowly extend. (2) If you are overweight, you’d better lose weight. (3) I don’t smoke. (4) Perform pelvic floor muscle contraction exercises, hold for 5 seconds, then relax for 5 seconds, repeat four or five times, and then gradually extend the muscle contraction time to 10 seconds.
memory
Memory will gradually decline with age. The older you get, the longer it takes to learn new things and remember new words.
Anti aging preparation: (1) diet beneficial to the heart is also beneficial to brain health. Eat more fruits, vegetables and coarse grains. Choose low-fat and high protein foods such as fish, lean meat and skinless poultry. Reduce alcohol consumption. (2) More exercise can increase the blood flow of the whole body, including the brain, and thus improve memory. (3) Intelligence games, crossword puzzles, learning musical instruments, and taking different routes can all help stimulate brain activity and prevent memory loss. (4) Socializing can help alleviate depression and stress, prevent memory loss, and communicate with friends and relatives more.
eyes and ears
The older you are, the more likely you are to have vision problems such as presbyopia, photophobia and double vision, and the risk of cataract will also increase. The hearing of the elderly will also decline, and they may not be able to hear clearly in crowded rooms.
Preparation for anti-aging: (1) regular physical examination, wearing glasses, contact lenses, hearing aids and other devices according to the doctor’s recommendations. (2) Take precautions, such as wearing sunglasses, wide brimmed hats and earplugs in noisy environments.
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