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　　Three doctors have revealed nine effective anti-aging lifestyle habits. Take a look and see what you’re willing to do.

　　

　　Every once in a while, a reader exclaims, “It would be great if you could write something short,” or something to that effect.

　　Well, dear readers, that would be its glory, but things happen. As usual, I got carried away. But don’t despair. Just scroll down, scan things, and stop when you come across something that interests you.

　　Today, I put my Health reporter/content curator hat on my head and bring you 9 anti-aging lifestyle habits you can start right now. You just have to commit to it.

　　(Tip: Do it with a friend; It helps with compliance and makes it fun.)

　　Learn to form small habits

　　The site is full of this kind of information, but it bears repeating because we often need to come across the same information multiple times before it seeps in and provokes action.

　　Maybe there’s something here that can help you.

　　To guide our efforts in this regard, I will review Dr. James Rouse’s “7 Anti-Aging Lifestyle Strategies” with a quote from Dr. Al Sears about inflammation. Then there are the two contributions of Dr. Mark Hyman: his insights into the key biochemical processes necessary for almost all systems in the human body to function properly, and his personal transition from an energy-consuming life to an energy-enhancing one.

　　Anyway, we’re talking about nine things you can do to put yourself on the path to a long and healthy life.

　　Whether you’re in the first half or the second half of your life expectancy, embracing a few of these nine anti-aging lifestyle changes can make a big difference. Who wouldn’t want more energy and sex drive, fewer wrinkles, a slimmer body structure, flexible joints, keen eyesight, a positive outlook and the ability to experience deep sleep?

　　All of these things can be yours. They are within reach. You just need to tweak it a little bit. So let’s knuckle down and turn back the clock a bit.

　　The first seven suggestions were culled from Dr. Rose’s.

　　　

　　Fat was once considered the bane of healthy living, if nothing else, eating it would make you fat, or so it was believed. Seeing a ripe marketing opportunity, food manufacturers began producing low-fat or fat-free foods.

　　This started in the 1970s. Look at the chart below and ask yourself, “Coincidence or causation?”

　　　

　　Yes, in fact, obesity rates in the United States have gone up considerably since the 1970s and have never looked back.

　　But the tide has turned.

　　It is now widely believed that fat and ndash; Certain fats; Coconut oil, extra virgin olive oil, avocados, wild salmon, nuts and seeds are all high quality fats that we should eat in moderation. (Even these fats can make you fat if their caloric load exceeds your caloric expenditure.)

　　The fats to avoid entirely are vegetable oils (such as corn oil, refined canola oil, peanut oil, sunflower oil, and safflower oil), which are high in omega-6 fats and prone to oxidation, increasing the risk of inflammation in the body.

　　Among the many benefits, consuming good fats can actually optimize metabolism, support positive emotions and cognition, and benefit the skin and eyes. (Dryness can be a sign of a lack of omega-3 fatty acids.)

　　Read why fat is your friend and carbs are a metabolic nightmare.

　　　

　　This is not a recommendation to adopt a high-protein diet, but to watch the amount of protein in the diet. Try to eat protein at every meal.

　　Protein, like healthy fats, helps produce the hormones and neurotransmitters you need to feel good. It helps with muscle building (preventing muscle loss), promotes blood sugar balance, helps with concentration and positive mood, and provides an advantage for healthy weight management.

　　We don’t eat Big Macs here. Yes, such burgers are high in protein, but any benefit it provides is outweighed by the unhealthy fat and the hindrance of the antibiotics and hormones that may have been used when raising cattle. The cows are beautifully cut into little patties and nestled in those carb-rich buns.

　　Get lean protein from:

　　Grazing, hormone-free, antibiotic-free animals,
Low-mercury fish, such as Alaskan salmon, anchovies, sardines and mackerel,
Beans, peas, and lentils (sprouted slightly before cooking to get the most nutrients), as well
High quality protein powder.

Look at Labdoor’ Top 10 protein supplements

　　Reading Boosts Metabolism: Eat protein, not wheat

　　　

　　Dark green vegetables include broccoli, kale, spinach, Swiss chard, kale, and a variety of lettuces. The antioxidants in these vegetables help protect the skin, brain and cells from damage caused by unstable molecules, and many are also rich in vitamin C, which helps prevent wrinkles, among many benefits.

　　Enough to say.

　　Read about the most nutritious foods; Doctors and billionaires agree

　　　

　　Brightly colored organic fruits and vegetables (orange, red, and yellow) contain vitamin C and carotenoids that contribute to eye health and skin health. Fresh fruits and vegetables have extra fiber that helps us maintain healthy bowel movements and body composition, which is great for you in the long run.

　　　

　　Advanced glycation end products (AGEs) are formed in the body when sugars react with proteins and fats in the body. The more sugar (glucose or fructose) in your body, the more AGEs you have.

　　An increase in AGEs in the body can damage cells, cause inflammation, accelerate aging and chronic degenerative diseases. AGEs have been linked to diabetes, Alzheimer’s disease and heart disease.

　　Instead of eating sugar, consider supplementing with berberine, carnosine, and rosehip seed oil to help get rid of the damage sugar has done.

　　Want the details? I got the details. Read these 4 Tips and supplements to control your blood sugar. (It includes a personal story.)

　　　

　　　

　　Your choice: Slow down or speed up!

　　Similar to sugar, baked goods, pasta, potatoes, crackers, pretzels, potato chips, and ndash; The rest of the addictive stuff. It speeds up the aging process. The body quickly converts these so-called foods into sugar.

　　Starchy, processed carbohydrates have a high glycemic index (GI). GI measures the relative ability of carbohydrate-containing foods to raise blood sugar. Foods are ranked based on how they compare to reference foods. Glucose or white bread. Foods with a high glycemic index raise blood sugar more than those with a low or medium glycemic index.

　　　

　　

　　Type 2 diabetes, metabolic syndrome, obesity, high blood pressure, cardiovascular disease and depression increase with the consumption of starchy carbohydrates because they affect blood sugar.

　　Skip starchy, processed carbs and opt for high-fiber, organic grains like pseudo-grains like brown rice, oats, and quinoa. Better yet, eat as little grain as possible.

　　Read three nutrition and exercise tips to make your life healthier

　　　

　　Notice the title of the link above: “Three Nutrition and Exercise tips”? Yes, they go together. After all, food is supposed to be fuel to get you doing something other than sitting on the couch, at your desk, sleeping in your car.

　　That said, not all exercise is created equal when it comes to optimizing aging. Or in other words, lower your biological age.

　　For example, if you’re training for a marathon, endurance training is certainly something you need to do; However, if you are training for a long and strong life, this is not the thing to do. In the long term (yes, many years of running), endurance training can actually speed up the aging process. The science is complicated, but basically it has to do with increased cellular oxidation caused by the stress of exercise over a long period of time.

　　Not to mention a degenerative knee joint.

　　If your goal is to age slowly and healthily, try low-intensity high-intensity interval training, resistance training, mountain climbing, strenuous yoga (such as Ashtanga), dancing, and swimming. These forms of exercise increase muscle mass (although swimming is also possible, but not with much intensity), improve mood, help maintain a healthy weight, and keep the mind sharp.

　　Read about the minimal exercises that could add years to your life.

　　　

　　Yes, I made up the word. I needed an “anti-inflammatory” verb form to match the tenses of the other words on the list, like “exercise” and “pour sugar.”

　　Here’s what renowned anti-aging expert Dr. Al Sears has to say about inflammation:

　　　

　　(source)
A good way to “reduce inflammation” is to consume large amounts of turmeric and/or supplement with curcumin, turmeric’s main beneficial compound. Either way, you need to make sure that the turmeric or curcumin you take is bioavailable, and that means adding some black pepper to the mix. (Many curcumin supplements contain a black pepper derivative called piperine.)

　　I sprinkle about two teaspoons of turmeric and a quarter of a teaspoon of black pepper into my smoothie and morning drink of purified water, protein powder, niacin and spirulina powder. I also bought turmeric root, chopped it up and added it to different meals.

　　I also added Prohealth’ Longvida brand. They substantially adjusted the bioavailability, which was reported to be 65 times higher than regular curcumin.

　　　

　　

　　If you take the eight anti-aging lifestyle interventions mentioned above, your methylation function is probably working just fine, provided you don’t do things that impair it, which I’ll list in a second.

　　

　　(Above is a DNA molecule methylated at two central cytosine sites. DNA methylation plays an important role in epigenetic gene regulation of development and disease. DNA methylation is the process by which methyl groups are added to DNA.)

　　Methylation is important for slow aging. Dr. Mark Hyman calls it “the key to healthy aging.” This is another enigmatic subject.

　　Dr. Hyman put it this way:

　　Most importantly, we need the methylation process to function properly in order to age healthily. Here are 12 things to do, Dr. Hyman says:

　　Eat more dark leafy greens; (Sound familiar?) You should eat a cup of vegetables a day, such as bok choy, cloves, Swiss chard, kale, watercress, spinach, dandelion, mustard, kale, or beet leaves. These are one of the richest sources of nutrients needed for optimal methylation.
Good food sources to get more b in your diet include sunflower seeds and wheat germ (vitamin B6); Fish and eggs (vitamins B6 and B12); Cheese (B12); Beans and walnuts (vitamin B6 and folic acid); Leafy dark green vegetables; Asparagus, almonds, and whole grains (folic acid); And liver (all three).
Minimize animal protein, sugar and saturated fat; Animal protein directly increases homocysteine. Sugar and saturated fat deplete your body’s stores of vitamins.
Avoid processed and canned foods; They lack vitamins.
Avoid caffeine and ndash; Too much can deplete your B vitamin levels.
Limit alcohol consumption to no more than three drinks per week; Anything more than that can deplete your B vitamin levels.
Don’t smoke and smoke; As mentioned above, smoking deactivates vitamin B6
Avoid drugs that interfere with methylation; See the note above.
Keep the Bacteria in your gut healthy Take probiotic supplements and other measures to ensure that the bacteria in your gut are healthy so that you can properly absorb the vitamins you are getting.
Improve gastric acid and gastric acid; Use herbal digesters (bitters) or take supplementary hydrochloric acid.
Take supplements to prevent homocysteine damage; Antioxidants protect you from homocysteine damage. Also be sure to take supplements such as magnesium and zinc to support methylation.
Supplementation helps support appropriate homocysteine metabolism. Talk to your doctor to determine the best dose and form for you. Here are some ideas:

How do you know if your methylation process is working well? Dr. Hyman lists eight factors, some of which you can’t measure directly (genetics) and some of which you can (poor nutrition):

　　genetics It is estimated that 20% of the population has a genetic predisposition to high homocysteine.
Poor diet; The word “folate” comes from “leaf.” You need to eat plenty of leafy green vegetables, legumes, fruits, and whole grains to get enough vitamins B6 and B12, betaine, and folate. Egg yolks, meat, liver and fatty fish are the main dietary sources of vitamins B12 and mdash; So a long-term vegan diet can be a problem. In addition, certain compounds raise homocysteine levels and deplete B vitamins. These include excessive amounts of animal protein, sugar, saturated fat, coffee and alcohol. Irradiation depletes the nutrients in food, so foods treated in this way may also be low in B vitamins.
Eg. Smoke. The carbon monoxide in cigarette smoke inactivates vitamin B6.
malabsorption Digestive diseases, food allergies, and even aging can reduce nutrient absorption.
Reduced gastric acid and gastric acid; Conditions such as aging can reduce stomach acid and stomach acid; To improve the absorption of vitamin B12
Drug mdash; Drugs such as acid blockers, methotrexate (for cancer, arthritis and other autoimmune diseases), oral contraceptives, HCTZ(for high blood pressure) and phenytoin (for epilepsy) all affect B vitamin levels.
Other conditions; These include hypothyroidism, kidney failure or having only one kidney, cancer and pregnancy.
Toxic exposure. Some toxins interfere with vitamin production.

With these conditions that prevent normal methylation function, get tested if you think you’re at risk. Ask your doctor for the following tests:

　　Complete blood count and ndash; Large red blood cells or anemia can be a sign of poor methylation. A mean erythrocyte volume (MCV) greater than 95 May signal a methylation problem.
Homocysteine mdash; This is one of the most important tests you can ask for. The normal level is below 13, but the ideal level is probably between 6 and 8.
Serum or urine methylmalonic acid – This is a more specific test for vitamin B12 deficiency. Even if your serum vitamin B12 or homocysteine levels are normal, your levels may be elevated.
Specific urine amino acid – These can be used to look for unusual metabolic disorders, including vitamins B6 or B12 or folic acid, which may not show up by checking for methylmalonic acid or homocysteine.

As long as we’re in communication with Dr. Hyman, let’s take a look at how he changed his life and health for the better, just to show you how he drinks his cool sidekick.

　　In “Six Ways I Changed My Life” and “How You Can Change Your Life,” the good doctor writes about how unhealthy he used to be, what it did to him, and what he did about it, in terms of energy or vitality. All fit on this handy table to your delight and surprise:

　　　

　　Energy Expenditure and Benefits by Mark Hyman, Ph.D.

Energy consumption

　　energy

　　Sleep deprivation (less than 8 hours)
Eat too much sugar
Drinking too much coffee (more than one cup)
Skip meals
Eat any factory produced food (junk food and processed food)
Eat bread
Suckling
Drink more than 3 drinks per week
Work too much
Don’t exercise at least 4 times a week
Don’t do yoga
Spending too much time on the computer
Watch TV
Not being in nature
Not spending time with friends
Acquired dehydration

　

　　Eat a high-protein breakfast (shake or eggs)
Eat fresh, real food
Eat protein snacks in the morning and afternoon
Eat 10 servings of vegetables a day
Don’t eat three hours before bed
Do yoga
play tennis
Running in the woods
Swim in a lake or river
Hug my kids and my wife
Chat with friends
Dine with friends
Helping others and volunteering
Take vitamins (multivitamins, fish oil, vitamin D, and a few others)
Drink 6-8 glasses of filtered water a day
Be creative in the kitchen and cook for family and friends
Treat every day of mine as something sacred, as a canvas for artistic life, shaping it into good memories, good blessings and good feelings
Learn about our extraordinary world and the people in it

Do you have such a drain in your life?

　　If so, check the “gains” list and choose a pair that will turn your consumption into gains.

　　I offer you a challenge:

　　Choose one of these nine things to do until it becomes a habit. Then pick another one until it becomes a habit, too. And then pick another one, and so on.

　　Your life will thank you.

　　Any questions or comments?