Secret of youth: 4 simple things you should do daily
Habits that help to stay healthy and youthful (photo: Freepik)
Being healthy and looking young is the dream of many. Instead of a magic pill, the secret to longevity lies in simple daily habits that will help preserve the vitality of the body and the clarity of the mind for many years. Here are the specific actions that should be included in your daily routine.
Eat a balanced diet
According to Ukrainian nutritionist and coach Yurii Popko, you should eat whole foods and minimize processed food. It is advisable to consume about one kilogram of vegetables, fruits, and greens per day to meet the daily fiber requirement.
A healthy diet rich in fruits, vegetables, whole grains, and low-fat dairy products can help reduce the risk of heart disease by maintaining blood pressure and cholesterol levels.
Sleep
You need to sleep at least 7, preferably 9, uninterrupted hours, without anything distracting you.
During sleep, the heart rate slows and blood pressure decreases. However, insufficient sleep is a risk factor for adverse cardiovascular events.
Lack of sleep causes blood pressure to remain high for a prolonged period, increasing the risk of heart disease, heart attack, and heart failure.
Physical activity
You should do physical exercises with additional weight, and household activity is also a must.
Every day, walk 7,000 to 10,000 steps and perform high-intensity cardio workouts.
Regular physical activity helps to prevent or manage many health problems, including:
- stroke
- metabolic syndrome
- hypertension
- type 2 diabetes
- depression
- anxiety
- many types of cancer
- arthritis
Avoid chronic stress
Stress disrupts the normal balance of the body, shifting it from a stable state to an imbalance.
When the stress response is activated, the body releases cortisol and other stress hormones. With increased activation, the effect on the body becomes even more negative. Normally, cortisol levels decrease after the stressful event ends, but chronic stressors can keep cortisol levels high continuously, exhausting the body at the cellular level.
Chronic stress arises over a prolonged period (days, weeks, months, or years). It is the result of ongoing stressors that often repeat over time.
It can lead to a state of imbalance in the body, namely:
- increased blood pressure, making you more susceptible to a heart attack or stroke
- increased heart rate
- causing irregular heartbeat
- increased inflammation in the body and heightened vulnerability to diseases and viruses
Earlier, we wrote about the best breakfast that strengthens the heart and normalizes blood pressure.
Sources: Instagram of Ukrainian nutritionist and coach Yurii Popko, websites Columbia Doctors, Sleep Foundation, and NHS Inform.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
