Research points out that eight living habits can prolong their lives by reducing biological aging and reducing the risk of heart disease, which can be gradually cultivated and realized through some slow and controllable steps.

Healthy behavior can prolong aging

According to a study published in the Journal of the American Heart Association, it is shown that changing some behaviors in life can reduce biological aging and reduce the risk of cardiovascular disease, thereby achieving long-term poverty goals. The study group analyzed data from 5,682 adults, more than half of whom were female (56%), with an average age of 56 years old, with an average age of 56 years old. The study used the "Life 's Essential 8" tool of the American Career Association for evaluation, with the aim of understanding the "DNA methylation" process, and changes in DNA methylation affect gene expression and ultimately affect cell aging. The higher the score in Life 's Essential 8, the lower the risk of cardiovascular disease.

【Note】In addition to playing a key role in DNA production, maintenance and repair, methylation affects gene expression, it also plays an important role in the normal formation of immune cells, hormone aphrodisiac and detoxification aphrodisiac. 》See details

Dr. Khashayar Hematpour, assistant professor of cardiovascular medicine at UTHealth Houston, explained that one of the main causes of human aging is that DNA changes through time through combination with other molecules. However, behaviors for heart health may reverse DNA methylation and reverse the aging process.

Life 's Essential 8

Four behaviors:

. Sleep time every night

. Whether to smoke

? The body energy can increase the variable

. Is it good to eat?

4 clinical measurement:

. Body weight index (BMI)

. Blood sugar

. Cytosterol

. Blood pressure health behavior can be implemented in segments, health care consultant and doctor of medicine, Kubanych Takyrbashev pointed out that movement is an example of how DNA methylation patterns can be caused to cause the extreme changes and aging. Balanced diet is also the case. Some nutrients found in diet, such as polyphenols and omega-3 fatty acids, have been shown to regulate gene expression through the epistem.

However, for many people, "long-lasting and healthy life" seems to be a very remote goal, for example, they always say they don't have time to exercise, and occasionally they just want to eat good and evil junk food …

Michael O. McKinney, PhD, attending physician and doctor of Healthy Outlook, Jacksonville, Florida, suggested starting from easier segmented goals to gradually develop a healthy habit through slow, controllable steps.

For example, for at least 150 minutes a week, walking, riding or swimming at moderate strength, such a sports goal is too big and too big, and it is divided into 30 minutes 5 times a week, once a week.

8 healthy living habits

1. At least once a week, moderate intensity exercise can be performed 5 times a week, 1 time for 30 minutes.

2. Try to add more physical activities to your daily life, such as walking while taking a lunch break, changing to the stairs without taking an elevator, etc.

3. Eat more whole foods, such as fruits, vegetables, whole grains, lean protein, fruits and avocados and other healthy fats.

4. Reduce processed foods, sugary drinks and excessive red meat.

5. Avoid smoking

6. Include pressure management into daily life and spend a few minutes practicing mindfulness every day.

7. Help relieve anxiety through yoga, meditation and deep breathing.

8. Check calcisterol, and blood sugar regularly.

Just slowly integrate these behaviors into your daily life and continue to develop into habits, it is expected to greatly improve cardiovascular health and may reverse some of the aging of cells.