10 Recommendations to keep young
Common sense gives us guidelines to live better, these recommendations will help you slow aging making you feel younger every day of your life.
Watch your diet
Balanced diet that includes all the nutrients your body requires, low-fat and high in fiber, rich in fruits and vegetables with appropriate protein intake. In addition to protecting cells from the injurious effects of free radicals include foods rich in antioxidants, such as strawberries, plums, kiwi fruit, beans and artichokes.
Delays the appearance of wrinkles with foods rich in Omega-3 fatty acids as oily fish, nuts and avocados. You can fight wrinkles with foods rich in essential fatty acids that are abundant in foods like salmon, sardines or nuts. You should also eat foods rich in vitamin A, carrots, zucchini and red peppers. Vitamin C helps keep your skin elastic, and is present in citrus fruits, broccoli, cauliflower, tomatoes and melons.
Keep a balanced weight
Both excess and lack of weight are unhealthy, if your BMI is over 25 consultation with a doctor to provide you a diet that allows you to reduce weight gradually on the other hand, a BMI below 19 Nor is healthy, and is associated with various diseases.
Exercise
Regular practice of physical exercise reduces the risk of heart attack, diabetes or hypertension. Exercise helps you maintain a balanced weight, improve your immune system and even improve your cognitive abilities. Also, releases endorphins, which are our body’s natural painkiller and helps blood circulation.
It is important to include in our daily routine of physical exercise, endurance exercises such as push-ups, and strength and weight training to help preserve bone mass and increase muscle. Try aerobics for 30 minutes 3 days a week and strength exercises for 20 to 30 minutes 2 days a week.
Stop smoking
Cigarette smoke contains hundreds of chemical compounds directly related to the cancer risk of heart and lung disease. The snuff accelerates elenvejecimiento and withered skin. If you smoke seek professional help to quit, if necessary ask your doctor will prescribe a medication such as varenicline in smoking cessation program.