Would you like to slow down your rate of aging, extend your healthy middle age into your 80s, and live to be 100 in reasonably good shape? ...
Would you like to slow down your rate of aging, extend your healthy middle age into your 80s, and live to be 100 in reasonably good shape? Recent discoveries in the science show that it is not very difficult. Researchers discovered the secrets of a long and healthy life on the Japanese island of Okinawa. It was also announced that the flamingo balance test shows how a person will age. So what are the Okinawans' secrets to long life? How can you do the flamingo balance test? Besides these, what should you pay attention to for a healthy and balanced diet? You can find what you wonder about a long and healthy life in our news.
Okinawan people generally consume low-fat and low-salt foods consisting of fruits, vegetables, tofu and seaweed. However, the basis of their healthy diet is not only what they eat but also how much they eat.
Okinawans follow an eating principle called "Hara Hachi Bu", which means "Stop eating when you are 80 percent full." So you can reduce your portions by one fifth. At the same time, experts say that restricting calories is easier than going on a strict diet. Hara Hachi In a US study that used these principles and restricted calories by 12 percent for two years, participants exhibited increases in hormones associated with longer life. They also lost 10 percent of their body weight.
HARA HACHI HOW TO DO THIS?
Eat slowly and concentrate on your meal. It takes about ten minutes for the hormones secreted while you digest to register the feeling of fullness in your brain. you should not watch TV or read while eating. Put down your knife and fork from time to time.
In addition, give priority to protein and high fiber foods. On average, a person uses about ten percent of their daily energy to digest the food they eat. However, this percentage varies depending on the type of food you eat. For example, digesting protein takes the most energy. While 20 to 30 percent of the total calories in protein are spent to digest it, this rate varies between 5-10 percent for carbohydrates and 0-3 percent for fats.
The timing of meals is also important in a healthy diet. Your body clock regulates sleep patterns, hormone levels, body temperature and metabolism. Since humans evolved to live during the day, metabolism works slower at night.
However, allow a gap of at least 12 hours between dinner and breakfast to help your body use all the glucose it has stored. Once this is done, the body switches to using fat for energy.
TAKE A FLAMINGO BALANCE TEST
You may have already read about the benefits of standing on one leg, which is a simple way to maintain balance in your body. But did you know that how long you can stand on one leg is a good indicator of how healthy you will live?
Researchers from Kyoto University asked 1,300 men and women, with an average age of 67, to stand on one leg with their eyes open and maintain their balance for 20 seconds. They were then tested for brain health. More than 30 percent of the subjects who had balancing problems during this period were found to have either "cerebrovascular disease", minor hemorrhages, or both. It was found that this situation puts them at high risk of stroke and dementia.
And 53-year-olds who can stand on one leg for ten seconds with their eyes closed are likely to be fit and well within 13 years.
To do the test, determine how long you can stand on one leg with your hands on your hips. Stop counting when your lifted foot touches the ground or your other leg, or when you need to lift your arms from your hips to steady yourself.
The periods considered 'normal' for your age are as follows:
Below 40
40-49
Eyes open — 42 seconds
Eyes closed — 13 seconds
50-59
Eyes open — 41 seconds
Eyes closed — 8 seconds
60-69
Eyes open — 32 seconds
Eyes closed — 4 seconds
70-79
Eyes open - 22 seconds
Eyes closed - 3 seconds
80-99
Eyes open - 9 seconds
Eyes closed - 2 seconds
HAVE A PURPOSE IN LIFE
Inspired by the longevity of Okinawans, age researcher Eric Kim studied 7,000 people over the age of 65 for more than seven years and found that having a purpose in life is the key to healthy mental aging. People with a purpose pay more attention to their health and undergo preventive medical examinations. They also want to stick around long enough to achieve their goals.
FOR MISO SOUP
Miso soup is often made with brown seaweed, which is a staple of many Asian diets. . Rich in fiber and minerals, this soup also contains fucoidan, which can reduce inflammation and improve the immune system. Fucoidan may also help alleviate the effects of viral infection involving lung damage, including coronaviruses.
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