adminDr Tendai Zuze Health Matters
In the old days, we used to equate our ages to the number of Christmases one had seen. This being another Christmas, we are all technically a year older. While we can’t slow down time, here are a few things you can do to slow down the ageing process and hopefully live longer.
Eat vegetables and fruits: Eat all the fruit and vegetables you can. These are the best source of antioxidants which may be considered as nature’s miracle youth drug. Compounds found in vegetables can slow down brain ageing. People who eat a few vegetables everyday experience fewer mental slowdowns as they age. Leafy greens, like spinach, have the greatest effect. Fruits are packed with antioxidants that neutralise oxidants, which are highly reactive natural compounds that can damage cells and DNA. Reduce oxidant damage and you’ll feel younger for longer. Additionally, vitamin C, which is found in many fruits, increases collagen production and strengthens blood capillaries. Ideally, you should eat at least five servings (about half a cup per serving) of fruits and vegetables a day.
Exercise: Regular exercise is one of the best ways to stay young. People who exercise on a regular basis retain youthful cardiovascular systems and youthful energy. So hit the treadmill, exercise bike or the streets about three times a week. Get your heart pumping at about 90 percent of its maximum rate (220 minus your age) for 15 to 60 minutes. If you can’t do that, take a walk. Walking 30 minutes a day can add years to your life. If you have a pool, use it — swimming is great aerobic exercise and it also helps with flexibility and muscle strength.
Lift weights: Keep your muscles strong and you’ll avoid many of the aches and pains of old age — like back and hip pain — and you’ll build stronger bones. Pumping iron also increases testosterone levels, which will make any guy feel like a teenager. Researchers put a group of elderly people (average age of 70) through a moderate six-month strength-training program, then took a nip out of their newly strengthened muscles. They found that the old folks’ muscle tissue looked more like a 22-year-old’s under the microscope — even at the genetic level. So join a gym. . . and actually go there.
Avoid the sun: if you have seen how the sun turns grapes into raisins then you would want to stay out of the sun. Staying out of the sun means wearing a hat, wearing sunscreen and no sunbathing. The sun’s rays have been shown to damage DNA and accelerate ageing in cells. In fact, studies have shown that the sun is one of the leading causes of ageing (and wrinkles, of course). Get a sunscreen that blocks ultraviolet (UVA and UVB) rays and a moisturiser to keep your skin soft. And remember, the sun’s rays are strongest between 11 am. and 2 pm.
Relax: Stress and the body’s response to stress, can greatly accelerate ageing. Researchers in America looked at the cells of young mothers who are under chronic stress and found that moms who were under a lot of stress showed about 10 extra years of ageing at the cellular level. On the contrary, moms who coped with stress well didn’t have the ageing effects. Learn to cope with your stress, even if that means consulting a counsellor — it could add years to your life.
Have sex: Sex releases massive amounts of endorphins, your body’s own potent stress-fighting drug. A study has found that people who have sex more often actually live longer. Researchers found that men who have more than 100 orgasms a year had a 50 percent lower mortality rate than those who didn’t. Seems pretty straightforward, doesn’t it? Have more sex, live longer.
Laugh more: A good laugh can really reverse ageing. Studies have shown that those of us who have a good sense of humour remain youthful longer. When people laugh, tumour-killing cells increase their numbers in the blood stream, as does Gamma-interferon (a disease-fighting protein) and T-cells (immune cells). Some studies have shown that people with a good sense of humour were less prone to heart disease. So laugh more, it could save your life.
Stop smoking and drinking: Quitting these vices is the best way to prolong your life. It’s also one of the hardest things to do. Kicking a nasty smoking habit is probably the toughest thing you’ll ever do, as it’s probably the most addictive drug around, and once you’re hooked, you’ll probably never get over it. But cigarettes can suck years out of your life — on average it’ll take about five years and up to 10 years if you’re a heavy smoker. That’s not including any complications like lung cancer. And booze is just as bad. Heavy drinking can increase the risk of heart disease and alcohol may mask the pain that warns of heart problems. It also increases blood pressure and the risk of diabetes. That being said, one drink a day is probably OK, and researchers have found that a glass of wine a day can help heart health.
You don’t have to lead a boring life to live longer. Take good care of yourself and remember to take things in moderation. Eat your Christmas goodies, but don’t go overboard. Get some exercise, but don’t hurt yourself. And just take it easy. A few days of good old-fashioned relaxation can do wonders.
Happy holidays!
Online Reporter