1.Less the pressure hanging mouth. Pressure sees and touches, not knowing that the pressure will really affect life expectancy. In a study at the University of California study found that women in the same age, women often feel pressure, the gene telomere length shorter than the pressure is much smaller women, the gap is equivalent to early aging 10 years. And retired women are relatively longer telomeres, indicating that less pressure after the telomeres can be restored to some extent. The researchers said the research proved that as the work pressure, the modern gene in an increasingly shorter telomere length. However, I usually through yoga, meditation, chat with friends or listen to music and other ways to relieve stress, you can make telomerase activity increased by 43%, and thus play a role in telomere extension. In addition, researchers also particularly recommended “grimace extract Law”: facial contraction (as if there is something when your feet hit the facial expressions) for 15 seconds, then relax, repeated several times, which can effectively ease the tension.
2.So that movement becomes a friend. Sedentary Life lost kinetic energy is not sensational. University of Cambridge researchers found that postmenopausal women who do not exercise, it will increase the risk of telomere shortening 15 times. The researchers said that exercise not only helps to eliminate stress, but also help to improve the telomerase activity. If high-intensity exercise 14 minutes a day for three consecutive days, you will receive results. In sport mode, choose their favorite sports more conducive to persevere, hiking, brisk walking, swimming, ball games are a good choice. In formulating moving targets, should be practical, not instant success. In addition, appropriate and give yourself a reward to find sports partners are also very important.
3.More whole grains on the table. Healthy Diet dietary fiber is an indispensable element. American Wake Forest University study found that dietary fiber (especially from cereals cellulose) in addition to maintaining a healthy digestive system plays an essential role, but also to extend the length of telomeres. The researchers believe that whole grain foods anti-inflammatory and antioxidant effects are one of the key. In addition to whole grains, dried peas, lentils, peas and other legumes, eggplant, spinach, figs and pears, are we usually ignore high-fiber foods, eat them every day can help you easily get 25-30 grams of dietary fiber.
4.Often stare at the scales. If you find belly “spare tire” has a big circle, then you are away from the goal of longevity and for a step further. North Carolina National Institute of Environmental Health Sciences study found that obesity may lead to chronic inflammation, oxidative damage and thus appeared, and telomeres are very sensitive to oxidative damage. Overweight or obese longer body suffered greater oxidative damage. Obesity will accelerate human aging process.
5.To add more “natural vitamins.” U.S. National Institutes of Health study found that supplementation with vitamin C, E and B12 help extend telomere length, because they have antioxidant and anti-inflammatory effects, can protect telomeres from damage. Of Supplemental vitamin women telomeres, do not add more than about 5% of women long. The researchers said that for healthy adults, reasonable diet can be taken into the body needs a variety of vitamins, no additional supplement. Through natural dietary supplement safer, anti-aging effect will be better.
6.Eat at least two servings of fish a week. Protect the heart and brain are the benefits of eating fish acknowledged. Ohio State University on the impact of nutrition on human telomere study found that eating fish can improve and protect telomeres. The body of the supplementary fish containing omega-3 fatty acids after four months, you can make the blood cells telomeres longer. Salmon, tuna and other fatty fish contain omega-3 fatty acids, most resistant to inflammation and oxidative damage, and thus play a protective role for telomeres. The researchers suggested that most adults should eat at least two servings of fish per week.
7.Try to adhere to these good habits. Improve the longevity gene is a long-term thing, the researchers said, will combine a variety of healthy habits, we can maximize the effect of the extension of telomeres. They found that if through meditation to relax, eat whole grains, and often the fish, appropriate multivitamin supplement, 6 days a week 30-minute walk every day, fish oil c, and ultimately allow human telomerase activity increased by 29% -84%. Therefore, to own more longevity, it is necessary to do these good habits perseverance persevere.