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12 tricks for healthy aging

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For a long time we believed that genes were the only ones responsible for transmitting biological characteristics and for the expression of diseases from generation to generation. It is recently known that other factors such as food adapted to our genome, physical exercise and the way we live influence the appearance of diseases and consequently premature aging. Take note of the recommendations of the pharmacist and naturopath Alexandra Vasconcelos.

1. Avoid gluten and dairy:
The wheat of today is not the same as the wheat of our ancestors. The exponential increase in wheat consumption over the past 50 years has forced production to be increased. From this was produced a kind of wheat very different from the original. This new species is more resistant to disease, heat and weather; does not grow without the addition of chemicals, pesticides and has 40 times more gluten.
The ingestion of modified wheat contributes to the alteration of intestinal permeability, weakens the immune system, and may lead to the development of autoimmune diseases. In the brain, gluten is neurotoxic. Almost all of us have sensitivity to gluten as well as milk. It is not necessary to carry out an intolerance test. Try removing gluten and dairy from your diet for a month and you will see the difference.

2. Do not eat hydrogenated fat:
A vegetable oil to be sold in the supermarket without oxidizing/ranging is subjected to a partial hydrogenation process, resulting in TRANS fat. TRANS fats are the main responsible for the increase of bad cholesterol, the LDL. These are deposited in the organs, are inflammatory and, therefore, contribute to the increased incidence of a series of diseases, namely cardiovascular ones. The challenge is to understand where these fats do not exist. Reading the labels is essential because there is TRANS fat even in the lightest biscuits labeled as healthy.

3. Do not eat sugar:
Sugar gives pleasure and creates a silent dependency. It is considered the drug of the 21st century. In addition to being one of the factors that contribute to the increase in obesity, this product increases the risk of several serious diseases.
On the other hand, sugar leads to a rapid increase in the concentration of glucose in the blood and, consequently, the pancreas releases insulin to allow the cells to use the ingested sugar. In addition, IGF (insulin-releasing factor) is released, with an inflammatory effect, decisive in the development of cancer, degenerative and cardiovascular diseases.
As one of the factors for premature aging progression, it is important to measure fasting insulin (8 hours of fasting) and it should be between 3 and 5 IU/ml.

4. Eat little:
People with greater longevity eat little. We don’t need to eat all the time. Eat well once a day and then snack on foods full of nutrients and life. Restrict meals to a specific time of day, for example eat between 9am and 5pm or between 12pm and 8pm.

5. Define supplementation according to your genes:
Epigenetic analyzes make it possible to know which nutrients make it possible to silence genes that trigger diseases and, on the other hand, activate protectors, their expression being essential for us not to get sick.
Currently, it is essential to supplement the organism because the deficits are many in the majority of the population. World agricultural production is concentrated in monocultures, with the expectation of obtaining an increase in the volume produced and guaranteeing food for the entire population of the planet. However, the environmental and social consequences of this model have been disastrous, causing destruction of biodiversity and soil depletion. The soil becomes impoverished, its productivity decreases, making it necessary to apply fertilizers. Consequently, food will be poor in nutrients that our body needs. In order to be healthy, it is necessary to supplement with minerals, vitamins, fats, enzymes, hormones that our body needs to carry out correctly all the metabolisms that allow us to maintain health.

6. Hydrate:
The right water is miraculous and it is life. Ideally, it should be purified, alkaline, ionized, antioxidant and moisturizing. Drink at least 1.5 liters of water a day.

7. Fasting:
Intermittent fasting for at least 16 hours a day helps “cleanse” and purify your body.
Many studies show that we should only break the fast some time after waking up to let the body repair itself and produce some hormones whose greatest production takes place on an empty stomach, such as our growth hormone involved in anti-aging. Essentially, intermittent fasting teaches your body to burn accumulated fat, not just glucose (sugar).

8. Perform hormone replacement and modulation:
All cells are affected by hormonal action. As we age, the level of hormones decreases. Or do hormones decrease as we age? Low estrogen in menopausal women does not only affect the gynecological part. The risk of heart attacks increases, cognitive activity decreases, sexual organs, the skin, the risk of osteoporosis and everything in general ages.
Bioidentical hormones are hormones with structure and molecules identical to our hormones and that “mimic” our body physiology, to promote better quality of life and disease prevention.

9. Reduce toxic exposure:
Avoid plastics especially subject to heat sources, phthalates and bisphenol (plastic packaging) which are true endocrine disruptors, substances that behave in our body like hormones, simulating estrogens and other hormones, causing numerous dysfunctions. Loss of fertility in men, diabetes, even breast, prostate and colon cancer among others.
Think about eliminating some types of dental amalgam, as well as exposure to pollution, processed products full of food additives, hygiene products with parabens, aluminum, formaldehyde, silicones… Take medication only when strictly necessary. Opt for organic food, without pesticides and other pesticides.

10. Exercise:
You should do at least three hours a week of physical activity in order to delay aging and age with quality. Being active promotes the production of hormones that are important for well-being, such as growth hormone. In addition, the secretion of this hormone is influenced by fasting and therefore reaches high concentrations during sleep. That is, the ideal is to have a balance between physical activity and a good night’s sleep.

11. Manage stress:
Nowadays, we are subject to chronic and permanent stress that contributes to the appearance of pathological situations and weakens the immune system. Try to organize your personal and financial life so that they are not a major source of stress. Manage your day-to-day. Use techniques that promote stress reduction such as meditation, yoga, acupuncture and physical exercise that you enjoy.

12. Sleep well and the necessary hours:
Sleep has a huge impact on our health. Those who don’t sleep well get sick and age faster. Sleep 7 to 8 hours a day. Respect bedtime and wake up time.
The advice comes from Alexandra Vasconcelos, Pharmacist and Naturopath, Specialist in Natural Integrative Medicine, Postgraduate in Oncology Nutrition, Orthomolecular Nutrition and Integrative and Humanist Medicine, and Director of Clínicas Viver. Alexandra Vasconcelos is also the author of the book “The secret to staying young and healthy”.

Source: https://lifestyle.sapo.pt/saude/fitness-e-bem-estar/artigos/12-truques-para-envelhecer-com-saude

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