with pictures
Does longevity physique really exist?
Du Changwang, deputy chief physician of the Department of Neurosurgery of the First Affiliated Hospital of Xi'an Jiaotong University , said in a video released by the People's Daily Health Issue in July 2022 that regardless of men and women, those who have the following four symptoms after the age of 60 may belong to the "longevity constitution" ":
's first performance is that he has a good appetite. As people age, their metabolic and digestive capabilities decline, and their gastrointestinal function will not be as good as before. If the food intake after the age of 60 is not much different from before, it means that all aspects of the gastrointestinal function are functioning relatively healthily. Only when the gastrointestinal health is healthy can the body have the opportunity to absorb more nutrients. The second performance of
is flexible legs and feet. Flexibility of the legs and feet is a relatively important performance. Flexibility of the legs and feet indicates that the person's joints and muscle abilities are relatively healthy. Walking every day can promote the body's metabolism, thereby enhancing the resistance and making it less likely to suffer from other diseases. The third performance of
is good lung capacity. A better lung capacity means that the respiratory system is healthier. The quality of our life depends on every breath. People with better lung capacity will have a younger physical condition and feel, and will not be out of breath when walking. Angry situation. The fourth performance of
is good sleep quality. As many older people, their sleep quality deteriorates and their sleep time begins to decrease. This situation will affect their sense of status during the day. If after the age of 60, sleep status and sleep time can be guaranteed, then this person's body It will definitely be great. Compared with people of the same age, they will look younger and tend to live longer. How does ①
achieve these points?
You should work hard when you are young.
1. A good appetite and good eating habits are indispensable.
Wei Guo, Department of Nutrition, Oriental Hospital, Beijing University of Chinese Medicine, published an article in Health Times in 2019. The most fundamental cause of many chronic gastritis patients is When he was young, he ate irregularly and voraciously. In this way of eating, the food enters the gastrointestinal tract without being fully chewed, which not only puts a burden on the gastrointestinal tract, but also results in a long-term decline in digestion and absorption, symptoms of weight loss, gastrointestinal discomfort, and even the appearance of gastrointestinal discomfort. gastritis .
recommends chewing slowly and thoroughly before swallowing. At the same time, ensure that three meals a day are scheduled and quantified, and do not overeat or be hungry or full. In addition, be careful not to eat irritating foods, quit smoking and drinking, and avoid the intake of raw, cold, spicy and other foods. ②
2. The legs and feet are flexible and must be exercised in daily life.
When you are 25 years old, your muscles are very tight, but when you are 65, they become "pork belly." When people enter old age, the most obvious change is that the movement of the legs and feet will become awkward, and They will become weak and weak, and the legs and feet will age much earlier than the motor organs of the upper limbs. Therefore, there is a saying that goes well: "Time is not forgiving, but old legs will tell you."
Professor Chang Cuiqing, director of the Nutritional Biochemistry Research Office of Peking University Third Hospital, proposed at the Tsinghua University High-end Elderly Care Forum in 2017 that the elderly Regular exercise can continuously maintain the strength of leg muscles, delay the loss of muscles and bone mass, improve cardiopulmonary and vascular function, maintain a healthy weight, reduce the risk of falls, and improve the quality of life. At the same time, it can mediate psychological balance, relieve stress, reduce loneliness, make the body more flexible and the mind more agile. And it can reduce the risk of all-cause death by 35%. So far, no drug can reduce your risk of all-cause death by 35% after taking it.
Most elderly people have poor joints. It is best to choose gentle activities such as walking, jogging, swimming, etc., and exercise them appropriately according to your ability. ③
3. Cardiopulmonary function is related to the quality of life in old age, and exercise is indispensable
Cardiopulmonary function does not decrease, blood vessels are smooth, the lungs can inhale sufficient oxygen, and the heart has sufficient power to send oxygen through the blood vessels to the whole body to meet the needs of the body. This is The secret to keeping your organs from aging.④
Wang Weiming, Department of Rehabilitation Medicine, Sixth Affiliated Hospital of Sun Yat-sen University, published an article in Health Times in 2019. He mentioned that some young men are out of breath climbing stairs, and some elderly people are in high spirits all day long. Why? The difference is cardiorespiratory endurance, which is a person's ability to sustain physical activity and is closely related to your quality of life.
As a way to improve cardiopulmonary endurance, aerobic exercise is recommended. Any sustained, rhythmic and periodic exercise involving large muscle groups that reaches a certain intensity can be considered aerobic exercise. Common types include brisk walking, jogging, cycling, aerobics, swimming, etc. It is recommended to exercise at least 3 times a week for about 30 minutes each time to achieve the exercise effect.
Elderly people or patients with cardiopulmonary diseases should exercise step by step. Do not rush into strenuous activities at the beginning of each exercise. It is best to warm up for 5 to 10 minutes first to improve cardiopulmonary adaptability. After exercising, do not stop immediately and do relaxing activities for about 5 minutes to prevent blood pressure from plummeting or dizziness.
Squats, push-ups, sit-ups and other exercises can improve muscle strength, increase muscle volume, develop muscle endurance, and maintain better aerobic endurance. ⑤
4. Stay up late when you are young, and you are less likely to have sleep problems when you are old.
Dean of Peking University Sixth HospitalAcademician Lu Lin said in an interview with Health Times in 2018 that sleep rhythm is easy to adjust when you are young, for example, "Many young people work overtime until very late at night for a period of time, go to bed at 2 or 3 o'clock, and get up at 90 o'clock in the morning. After this period of time, they no longer need to work overtime and can sleep normally." But as we grow older, sleep becomes a problem. It is becoming increasingly difficult to adjust the rhythm. "Clinically, it has been found that journalists, programmers, teachers, etc., who worked overtime at work when they were young, will have sleep problems when they are middle-aged and old, between 35 and 40 years old. The problem arises. "⑥
Therefore, it is recommended to develop good sleep habits when you are young, and ensure that it is best to fall asleep before 23:00 every day.
This article is synthesized from:
① 2022-07-13 People's Daily Health Client "Regardless of men and women, if you still have these four symptoms after the age of 60, you may have a "longevity constitution""
② 2019-06-11 Health Times "Eat It’s easier to get stomach problems”
③ 2017-05-12 Health Times “There are tips to prevent aging when old legs age first”
④ 2015-12-28 Health Times “Anti-aging requires strengthening cardiopulmonary function”
⑤ 2019-05-03 Health Times “Cardiorespiratory endurance is Your quality of life》
⑥ 2018-04-10 Health Times "Seriously, you may have misunderstood insomnia"
(Health Times)
