According to research cited by Marklund in his book The 10 Golden Rules of Health, our genes affect only 25% of life expectancy, but the other 75% is determined by our lifestyle. From this, the author concludes: "Each of us chooses how he wants to grow old or how not to grow old."

After analyzing the lifestyle of Swedish pensioners, the author identified the main secrets of their longevity. And most importantly, there is nothing difficult in his recommendations - no ingenious green smoothie recipes, no complex yoga asanas. All it takes is common sense and a little willpower.

1. Get active

The Swedes are a sports nation. In the mornings, half of the country goes for a run, and at the end of February, schools organize special sports holidays so that families can go to the mountains to ski and snowboard.

Physical activity reduces stress levels and stimulates the release of happiness hormones. Nevertheless, it is useless and even harmful to train 5 times a week. Just try to walk or ride a bike more, play football or hockey with your children, go dancing or rock climbing. Let the movement be a pleasure. Only in this way will physical activity become a healthy habit. This is better for the body than infrequent but exhausting workouts from time to time.

2. Don't worry about trifles

Dr. Marklund reminds us that "stress responses are necessary for us to survive." However, if you lose your temper every time you can't find your house keys in your bag or someone cuts you off on the road, that's a bad symptom.

You need to learn to control your emotions and not let small troubles unsettle you. There are no universal recipes here. For some, it is enough to take a deep breath and count to 10. Others may need the help of a psychoanalyst or anger management training. In any case, ask your loved ones to point out to you when you "turn on because of nonsense."

3. Sleep well, but in moderation

At night, our body is restored. Chronic lack of sleep immediately affects the appearance, weakens the immune system, leads to overweight and various diseases. However, sleeping more than 10 hours a day is also harmful. According to research conducted at Harvard, this negatively affects the quality of sleep and leads to memory impairment.

4. Look for the sun

Sweden is not the warmest country. However, its residents have learned to make the most of every fine day and do not sit at home or in the office in good weather. Everyone tries to spend at least a lunch break on the terrace of a cafe or in a park. We all know that vitamin D is produced in the body when exposed to sunlight. And it is vital for the normal functioning of the nervous system, strong bones and immunity.

The sun's rays are vital for the normal functioning of the nervous system, strong bones and immunity.

In addition, vitamin D is not the last place in the prevention of cancer, diabetes, depression, psoriasis, multiple sclerosis. However, being in direct sunlight all day or going to the solarium is by no means necessary. This provokes photoaging of the skin and can even cause cancer.

5. Eat a balanced, moderate but varied diet

It is useless to sit on diets and arrange fasting days. It is enough just to minimize the consumption of refined sugar, semi-finished products, sausages and smoked meats. Load up on plant-based protein, foods rich in essential fatty acids (oily fish, vegetable oils), antioxidants, and vitamins.

Sweden is rich in fish and seafood: salmon and herring are eaten there even for breakfast. In addition, Scandinavians respect vegetables (primarily a variety of root vegetables), whole grain bread and dairy products. Meat is not forbidden, but it is better not every day.

6. Drink water and ... coffee

Hydration is essential for the body to function properly. A little reminder: our body is 60% water and loses up to 1.5 liters of moisture every day. If they are not replenished, cells cannot be renewed properly, nerve impulses pass more slowly, the body ages faster.

Moisture reserves can be replenished not only with clean drinking water. Moisture from vegetables and fruits, liquid soups, tea and coffee are also considered. By the way, in recent years, doctors are increasingly talking about the benefits of coffee. So, Bertil Marklund cites data in the book proving that caffeine and coffee antioxidants help reduce the risk of diabetes, Alzheimer's and Parkinson's diseases. The author recalls that Sweden ranks second in the world in terms of coffee consumption per capita. Every Swede has a coffee machine at home. The average Swede drinks 3-4 cups of this drink per day, and some even more.

Bleeding gums or inflammation can cause serious illness and even blood poisoning. Therefore, do not forget to visit the dentist twice a year.

Such a legend is popular among the inhabitants of this country. In the second half of the 18th century, by decree of the Swedish king Gustav III, an experiment was conducted to study the effect of coffee on health. The test subjects were two twin brothers sentenced to death for crimes. One had to drink three mugs of coffee daily, and the other - the same amount of tea. The king did not live to see the end of the experiment, but the brothers lived a long life. The one who drank tea was the first to die at the age of 83.

7. Watch your weight

As you know, being overweight leads to cardiovascular disease and diabetes. At the same time, according to Dr. Marklund, in order not to gain weight, it is enough to eat slowly, never take supplements and choose healthy foods.

8. Take care of your teeth

Oral hygiene affects the entire circulatory system. Bleeding gums or inflammation can cause serious illness and even blood poisoning. Therefore, do not forget to visit the dentist twice a year, brush your teeth thoroughly and do not lean on sweets.

9. Think positive

Bad mood leads to depression, loss of strength, chronic fatigue. Good news for those whose glass is always half empty: pessimism is curable. And there are a lot of ways. You need to surround yourself with positive people, spend more time with loved ones, help those in need, try to make the world a better place and celebrate all the good things that happen to you.

For example, try every day for a week to write down in a notebook three things that made you smile kindly. And very soon you will realize that there are not so few reasons for joy.

10. Have an active social life

People who often experience loneliness die earlier. They have a high percentage of fibrogen protein in their blood. This protein causes the formation of blood clots, which lead to the development of cardiovascular and other diseases. So catch up with old friends more often and make new ones, get together for family dinners, or pick up a hobby that will help you to be among like-minded people more often. Good options are dance lessons, chess, pottery or painting classes.

about the author

Gerontologist, public health specialist.

Dan Buettner

Famous American traveler and writer. Explored the "blue zones" of the Earth as part of the National Geographic project.

Buettner, along with a team of researchers from the National Geographic Society, has spent more than a decade researching five places on Earth where people live the longest and have very low rates of heart disease, as well as cancer, diabetes and obesity.

He calls such places "blue zones" and, in his book Blue Zones in Practice, describes the characteristics of each of the zones. At the same time, he pays special attention to nutrition. Here are some tips from Dan Buettner.

What is worth eating

Best Foods for Longevity

Include at least three foods in your daily diet:

• Legumes (beans, chickpeas, lentils).
• Greens (spinach, kale, chard, fennel).
• Sweet potato.
• Nuts.
• Olive oil (preferably cold pressed).
• Oatmeal.
• Barley groats.
• Fruits (any).
• Green and herbal tea.
• Turmeric.

Best drinks

• Water.
• Coffee.
• Green tea.
• (no more than two glasses a day).

What not to eat

Foods to Limit

• Meat. Eat meat twice a week or less, but you can eat fish every day.
• Dairy products: cheese, cream, butter. Try to eat them as little as possible. Goat and sheep milk products are more useful.
• Eggs. Eat no more than three eggs a week.
• Sugar. Try to avoid it completely. Better eat honey and fruits.
• Bread. Give preference to whole grain bread, as well as bread made from sourdough dough.

Foods to Avoid

• Drinks high in sugar (soda, juices).
• Salty snacks (chips, crackers).
• Meat products (sausages, sausage, smoked meat).
• Sweets (cookies, chocolate).

Nutrition rules

1. 95% of food should be of plant origin.
2. Eat the largest portion for breakfast, the medium one for lunch, and the smaller one for dinner.
3. Stop eating when you feel like you are about 80% full.
4. If you want to snack, eat some fruit or some nuts.
5. Cook at home and eat with family and friends as often as possible.

List of the most popular products for longevity by zone

Ikaria island, Greece

• Olive oil.
• Greens.
• Potato.
• Legumes.
• Feta and goat cheese.
• Bread on bread sourdough.
• Lemons.
• Herbal tea.
• Coffee.
• Wine.

Okinawa, Japan

• Tofu.
• Sweet potato.
• Brown rice.
• Shiitake mushrooms.
• Seaweed.
• Garlic.
• Turmeric.
• Green tea.

Sardinia, Italy

• Olive oil.
• Legumes.
• Goat and sheep milk.
• Barley.
• Bread on bread sourdough.
• Fennel.
• Potato.
• Greens.
• Tomatoes.
• Zucchini.
• Cabbage.
• Lemons.
• Almond.
• Wine.

Loma Linda, California

• Avocado.
• Salmon.
• Nuts.
• Fruit.
• Legumes.
• Water (seven glasses a day).
• Oatmeal.
• Whole wheat bread.
• Soy milk.

Nicoya Peninsula, Costa Rica

• Cakes made from cornmeal.
• Black beans.
• Pumpkin.
• Papaya.
• Bananas.

1. Move every day (for example, walk).
2. Communicate more, especially with family.
3. Know why you get up in the morning. Knowing your purpose has been found to add up to 7 years to your average lifespan.
4. Believe. It has been found that attending religious services four times a month (no matter what your religion) adds 4 to 14 years to life.
5. Choose one life partner. This can add up to 3 years to the average.
6. Try to sleep for 8 hours.
7. Have sex. 80% of the inhabitants of the island of Ikaria between the ages of 65 and 100 still have sex. It has been proven to prolong life.

Eat well, worry less, move more and love more.

Dan Buettner

Why not?…

In the flow of modern life, we rarely think not only about the meaning, but also about the duration of the active part of our lives. “Live here and now,” says the popular slogan. Tomorrow is not in your power! You won’t return yesterday… But years pass (sometimes only a few years), health reserves begin to melt before our eyes, and the once noisy and energetic young man (or girl) turns into a heavily breathing middle-aged person with a bunch of problems and sores… And it’s not up to real things anymore and achievements. Climb to the second floor, drag your carcass to the sofa and stare at the telly half asleep ...

Sad picture!

In the seventies and eighties of the twentieth century, the theme of centenarians was very popular. There were many articles and hypotheses. And since I was an ardent young man in those years, I passionately wanted to live up to 100-150 years! 🙂 Youth loves life! I read and dreamed of going to the mountains!

Let's fantasize!

You are now forty or fifty. Geneticists unanimously claim that the margin of safety for an ordinary person is enough for this (warranty :)) period, and then ... And you probably have already tuned in that in ten years something old, toothless, collapsed and useless will remain from you. Pills, unfriendly doctors, pharmacies, a duck under the bed, etc. Horror!!! Is it really for the sake of this that your mother endured and gave birth, raised and fed, brought up? To such a sad ending?

Now imagine that you have another 30-50 years of active, conscious, wise life ahead of you! Imagine how much you can do! How many people can be helped, how much knowledge and experience can be transferred! And there is so much more to learn! How many books to read! How many wonderful moments to experience! Any dreams can be achieved, any goals can be achieved when you have so much time left. And if we multiply this time by the accumulated experience, wisdom and knowledge? Yes, not a single young wise guy will keep up! …

It's a matter of small. You just need to try to keep your body more or less healthy, and your brain active.

How you spend the first half of your life will largely determine what the second half will be like.

These simple rules, if implemented into your life, will really help to keep yourself in an active, healthy state for as long as possible. I do not promise that everyone who reads this post will live to be 100-120 years old, but I guarantee that if you take on the simple task of applying at least some of these recommendations in practice, the time allotted to you will pass much more interesting, pleasant and useful.

Food

Watch carefully what you eat. If in youth the stomach can digest even nails, then with age this ability almost disappears. I advise you to completely eliminate or very limit yourself in the use of sugar (excessively sweet dishes), animal fats (fatty meats), flour dishes (including pasta).

Sugar is the best food for pathogenic microflora in the mouth, in the intestines, in the organs. It is the best remedy for persistent illnesses, infections and ailments. And the older you get, the more categorical this rule becomes.

Animal fats in excess are one of the causes of heart and vascular diseases.

Excess flour makes it difficult to pass the intestines.

It is also important not to overeat. The digestive system is so arranged that the satiety signal does not enter the brain immediately, but after about 15-30 minutes. During this time, you can eat much more than you really need. Therefore, it is very useful to resort to all sorts of tricks to help avoid overeating. For example, use small plates, cut food into small pieces, generally put smaller ones on the table (within reasonable limits), just eat more slowly. After all, overeating is not only extra calories, it is a huge burden on the body, taking away the already small remaining energy. Digestion is a very energy intensive process, especially if the stomach is full.

Overeating is an empty, stupid and very bad habit. It is quite enough to accustom yourself to get up from the table a little earlier than full satiety comes. And just something!

A separate question concerns bodybuilding, where, by definition, it is necessary to frankly overeat several times a day in order to build up a large muscle mass (alas, along with fat and belly fat). You must be very aware that you are constantly overeating (in fact, harming your health) in the name of a goal that is really meaningful to you ...

Vitamins, antioxidants, minerals, etc. - these are just successful additions that help support the body, not allowing it to wear out faster than it is really necessary. I think their moderate use is justified.

Take the time to read a few books on healthy eating. Choose and practice what is right for you.

Eat mainly products produced in the place where you live and from the raw materials that grow in your region. This will significantly increase the adaptogenic effect of food.

Eat often, varied, in small portions, include a lot of colored vegetables and fruits in your diet, a sufficient amount of protein, supplement your diet with dietary supplements, vitamins, and minerals.

Water

The provision of the body with water is one of the key factors for maintaining the youthfulness of tissues, the rapid removal of unnecessary waste and a good metabolism.

Don't drink tap water. Make sure you always have clean fresh water. The easiest way to determine the purity of water is to evaluate its taste. This is a very precise method used even by professional chemists. Pure water tastes good or has no taste at all.

Do not neglect the advice to drink enough pure water. It is pure water, not tea, juice, coffee, etc. For the body, pure water and any drink are two big differences. Start every morning not with a cigarette or a cup of coffee, but with a glass of clean warm water (even hot). This is very correct and useful in every way.

Hygiene

Keep your home, clothes, bed, workplace clean. Small dirt particles little by little lead to harmful changes in health, accumulating in the body. Dust enters the respiratory tract, microtrauma of the skin, mucous membranes. There are local inflammations, etc.

There is no one more pathetic than a person who believes that he already knows everything simply because he is many years old!

Take care of your memory. If you notice the first signs of memory loss, run to the doctor! In addition to treatment, start reading more, try to memorize more, start keeping a diary. Learn memory enhancement techniques. Memory is extremely important!

Feelings and emotions

Feelings and emotions are the colors in which our life is painted. If these colors are gray and faded or emphatically negative, life will not be joyful.

Feelings and emotions are psychological processes that last for quite a long time. We live with them. Therefore, it is necessary to take care of them and observe mental hygiene. Watch your feelings and emotions. Control them. Create them yourself. This can and should be learned.

Make sure that there are more pleasant and joyful moments in life. Make every effort to do so. Develop the habit of noticing even the small pleasant moments. It is very important! Gradually, positive feelings and emotions will crowd out the negative. This is the natural law of the psyche.

It is clear that you still have to face the negative manifestations of life. But your task is to learn how to maintain an internal balance, not allowing negativity to completely capture your life.

Take care of other people's feelings.

Cultivate your self-esteem.

Communication

With age, most people reduce social activity, limiting communication with other people to a minimum. But this is a big and tragic mistake!

Communication with you can be of great benefit to other people, because you have a huge life experience and knowledge. Communication with other (pleasant and kind) people will have a very positive effect on your condition. It's an exchange of energy! If it is weakened, you fade away. Do not lose, but, on the contrary, strive to expand your circle of communication with other people. This is really very important! And so easy in our time of cool technology!

This does not mean that you need to spend many hours every day in a strange society or social networks. It means that you think and show concern for other people. It is wonderfully developing and stimulating to life. And it greatly strengthens the immune system.

And who said that with age you have to forget about sex?

Meaning and purpose

One of the wise said: the first third of his life a person should talk with the dead (read books), the second part - talk with the living (contemporaries), the third part - talk to himself ...

Ask yourself “why am I alive?” everyday. There is nothing more rewarding than asking questions to find the answer. Think about your life, analyze it. Start keeping a diary. This is a very useful activity in all respects.

Do you know that memory is always colored in shades of feelings and emotions? Every event in our life can be negative or positive. And, most importantly, these shades can and should be changed! Learn from your adventures and life situations, moving them from negative to positive, or at least useful. This is the case when the past begins to influence the present and the future in a very positive way.

Growth and development

Have you really decided that there is nowhere to grow further? Is it too late to change something or start from scratch? Tell this to people who, until the very last days, have retained an amazingly sharp mind, the desire to grow and develop (Steve Jobs, Academician Ginzburg, Paul Bragg, etc.). Here they laugh! 🙂

Evolve or degrade - it's just your decision

No more, no less. As you decide, so be it ... Each person always has what he decided shortly before.

muscles

Here, everything is quite simple. Take more, throw more. Well, what is it worth getting a pair of kettlebells or dumbbells at home? Look up some simple exercises on the Internet and just do them three times a week?

Muscles are health and vitality. A surprisingly large number of people neglect this simple rule. They do anything (diet, eat all kinds of nutritional supplements, practice breathing, starve ...), just do not train muscles. Therefore, the effect of all these actions is small.

There will be muscles in good shape, there will be a strong foundation for health

This is a strong base, a foundation, without which everything else will be extremely shaky and painful.

It has long been known that after the age of 35, muscle mass begins to “melt” by 1% per year, if not supported by strength exercises. This is a very subtle, but extremely insidious process. If you approach this wisely, it is not at all difficult to stop and even reverse this process.
Mine is one of the most effective and simple options for developing and maintaining muscles in any conditions.

Heart and lungs

Just keep your heart in working condition, and you will avoid a lot of problems that come with age.

Cardio training - think about this term! This is pure heart training. Practice at least 3 runs per week for 30-60 minutes or 3 swim workouts. And your heart will not fail you either at 70 or at 90 years old.

However, do not think that these classes will replace full-fledged strength exercises. This is a very common mistake! Supplement - yes, but in no case will not replace. Strength training develops muscles, running and swimming increase. Those are two big differences.

joints

Joints are among the first to suffer with age. More than half of the world's population suffers from back, knee, elbow and shoulder pain.

To keep your joints healthy, give them movement! The structure of the joints is such that they cannot be healthy without movement. And even the smallest ones. Therefore, the more varied you move during the day, the better. Just “swing butsukha” with a barbell - it will not work!

Excellent methods of improving the joints are yoga, articular gymnastics (for example, Norbekova), (exercises to develop flexibility).

And this does not mean at all that you need to become a professional gymnast or yogi. It is quite enough to give this case from 10 to 30 minutes a day. It's worth it, believe me. Ease of movement, lack of heaviness in the back, pain in the knees - it's worth a lot.

Intestines

I understand that the topic is somewhat unpleasant. But extremely important.

During life, tons of food pass through the human intestines. And its impact on human health and condition is difficult to overestimate. The healthier and more natural the food passing through the intestines, the better the whole body will be. Therefore, watch your diet.

Empty your bowels promptly. If this does not happen at least once every day, sound the alarm and look for reasons. This is a clear indicator of unhealthy changes in the body caused by infection, malnutrition, physical inactivity.

It is very useful to arrange bowel cleansing from time to time. A banal enema will do.

hardening

There are no extra words here at all. It doesn't cost anything to supplement a morning or evening shower with a cool or cold douche. It is better to finish a shower or bath with such a shower. The effect is immediately visible. You simply catch a cold less often.

I don't believe it's normal for a person to have a cold several times a year.

(or what is the already unconvincing host of the Health program trying to convince you of?).

However, don't go to the other extreme. Keep a balance of heat and cold. You don't have to chill all the time. From time to time you need to warm up. You should have a distinct, pleasant feeling of hardening, not blue fingers and nose.

Spirituality

There is a lot of nonsense going around about spirituality. Spirituality is that, spirituality is that… Reading the Bible, Koran, Torah? Such a mess in my head! But…

Spirituality is just a deep, sincere, active gratitude for everything.

And it doesn’t matter at all how you express it - go to church, pray, use foul language...

Learn to be grateful for what you have. Notice the good, this is also gratitude. Be grateful for the bad, for it taught you a lot. Do not assume that there are people worse than you. There is always something for everyone to learn. Influence your own life and the lives of other people if you sincerely believe that your intervention will make life better... Do everything to increase the amount of goodness in the world. Do everything to be happy yourself and help others to become happy ...

A training system for developing flexibility and training all the muscles of the body. We competently and effectively stretch the muscles. You feel the first effect after the second or third session!

Workout 3-6 times a week.

On the program, you learn special methods of developing flexibility based on working with the reflexes of the body. It's very efficient!

One of the unexpected effects of the program is getting rid of extra pounds.

A training system with collapsible dumbbells for gaining strength and mass, tone and relief (weight loss). Particular attention to the muscles of the waist.

Classes three times a week.

The effect of the program: a significant increase in muscle tone and elasticity, muscle growth, muscle relief.

Scientists and gerontologists are sure that only 25% of a person's life expectancy depends on genetics, the remaining 75% depends on lifestyle.

Start bringing a happy future closer now, make small but effective changes to your daily to-do list!

Who holds the key to longevity?

To live a long and happy life, you need to eat a balanced diet, be active and healthy, be able to manage stress and stay away from bad habits. But some rules and advice are not so obvious. What should be done, according to researchers, to meet 101 sunrises with a smile on your face?

We have collected for you secrets and recipes from the world's leading scientists, as well as real centenarians.

Life is a huge puzzle with infinity of parts. Take a few steps towards yourself to live longer. These steps should not be extreme for you, do only what you can, but regularly - today, tomorrow and always.

Scientists from the Albert Einstein College of Medicine, USA (Albert Einstein College of Medicine) came to an unexpected conclusion: a person is more likely to meet a happy and healthy old age if he looks at the world with optimism.

For several years, scientists have studied the character and attitude to life of famous centenarians and found that most of them were friendly, sociable and loved to laugh. PhD, psychologist and author of books on longevity Elizabeth Lombardo He speaks: “Laughter helps lower blood pressure, lowers blood sugar levels, relieves pain and reduces anxiety. All this together makes our body healthier.”

Longevity Secret

Gertrude Weaver, lived to be 116 years old

“My recipe for a long life is to be kind, to treat other people the way you would like them to treat you. At the same time, I do not have chronic health problems, I do not drink alcoholic beverages, I do not smoke and I attach great importance to a long sound sleep.

Family trips to the movies or weekend get-togethers with friends can be the key to longevity. Brigham Young University researchers analyzed data from 148 longevity studies and found a clear link between a person's social connections and life expectancy.

Elizabeth Lombardo summarizes: “People with strong social connections are 50% more likely to experience a healthy old age compared to those who lead a reclusive lifestyle. Loneliness can compromise your immune system, making it harder for it to fight disease."

Longevity Secret

Jessie Galana, lived to be 109 years old

Jessie is a self-sufficient and independent woman who has never been married and has no love affairs with men. She loves healthy food, in particular, cereals, but at the same time she has a different secret of longevity: “My secret is in the absence of men. They are more trouble than good, ”the woman shared her observations. At the same time, Jessie has been working since the age of 13, surrounded herself with people she likes, and every day she does a lot of physical exercises.

Eight glasses of pure water a day is the minimum that every person should follow. Many people do not realize the importance of the drinking regime, and it is water that helps to deliver nutrients to cells, helps to remove toxins and other harmful substances from the body.

One of the recipes for longevity of the inhabitants of the Republic of Costa Rica in Central America is the use of mineral water. An increased concentration of magnesium and calcium in it is necessary for bone and muscle strength.

The rules of proper nutrition are known to every person from the school bench, but nevertheless, they are observed by a few. To be healthy and keep mental clarity up to 100 years and beyond, make the basis of the diet of fresh fruits and vegetables, lean on whole grains and milk, products containing healthy fats and seafood.

Limit your consumption of industrial sweets and refined sugar, salt, fatty and fried foods, and red meat if possible. Remember that one of the main causes of aging is inflammation. For their prevention, lean on vitamins A, C, D, E and B, fish oil and L-carnitine, they are reliably known to fight aging at the cellular level.

Longevity Secret

Alexander Imich, lived to be 111 years old

“My secret to being in great shape and feeling good is healthy eating and abstaining from alcohol. The basis of my diet are fish and poultry (chicken)." In his youth, Alexander was engaged in gymnastics and swimming, he continued his studies in adulthood.

This indicator clearly demonstrates how quickly food is absorbed by our body, and what jumps in blood glucose a certain food causes. Foods with a high glycemic index (eg potatoes, bread, alcohol) make the pancreas work harder. The more often this happens, the more actively the processes that accelerate aging take place in the body.

Longevity Secret

Durand Willardov, lived to be 108 years old

Each centenarian morning begins with a low-glycemic oatmeal, fruit, and one cup of coffee. For dinner, Durand prefers to eat fish and vegetables. At the same time, every day, even in old age, he did at least seven push-ups.

Today, there are several dozen theories of body aging, and one of them is hormonal. Many experts are sure that our well-being and how capacious our “baggage” of diseases depends on the level of hormones. Depression, excess weight, insomnia - this is just the beginning of the list of symptoms and conditions that are somehow associated with changes in hormonal levels.

With age, the production of some hormones decreases, but if you replace them with special therapy, you will turn back the clock and feel younger.

According to the American Heart Association, 30 minutes a day of moderate physical activity, such as walking, will prolong your life and leave you feeling fresh and energized. At the same time, you need to devote to sports at least 5 days a week.

And their colleagues from the respected journal of the American College of Cardiology (Journal of the American College of Cardiology) claim that daily jogging increases human life expectancy by reducing the risk of death from heart disease by as much as 58%! At the same time, the program is considered effective - 5-10 minutes of running per day at a speed of 6 km / h.

Longevity Secret

George Boggess, 105

“My secret to longevity is walking. I don't strap myself into a car seat, but I try to spend more time on my feet, taking long walks."

It is no secret that the quality of sleep decreases with age, the older we get, the more difficult it is for us to fall asleep. Hence insomnia and other disorders and related diseases.

The National Sleep Foundation, USA (National Sleep foundation) prescribes to spend at least 7-9 hours daily in the arms of Morpheus. At the same time, each person has his own norm: for someone, 7 hours is enough to get enough sleep, for another - at least 9!

Longevity Secret

Misao Okawa, lived to be 117 years old

Japanese-born Misao's mainstay is sushi, a popular Mediterranean low-fat dish, but that's not the only secret to her longevity. “I sleep at least eight hours every day, that’s how much time I need for a good rest,” said the long-liver.

You cannot change your genetic code, but knowing your "weak" points - that is, a genetic predisposition to certain diseases or conditions, you can take better care of yourself, which means preventing or delaying some "family" problems.

So, if your loved ones suffer from heart disease, you can put more emphasis on a healthy lifestyle - exercise regularly, stop visiting fast food outlets and lean on convenience foods, give up bad habits, and regularly undergo preventive examinations with a doctor. All of the above is a good prevention of cardiovascular diseases.

The resource of our organism is 120 years. Itzhak Pintosevich, the author of a new method of healing, is sure of this.

Our body is a complex mechanism that processes food and removes toxins that enter it from water, air, and food. There are also emotional toxins: stress and negative emotions and experiences.

The human body, cleaning itself, works around the clock, regardless of what we are doing. The processes of cleansing cells, removing food debris, removing poisonous gases, ventilating the respiratory tract and fighting microbes are ongoing.

body cleansing theory

The body is a mechanism that is able to cleanse itself automatically.

The body is cleansed of toxins by 5 organs:

1. Liver. By filtering the blood, it frees it from toxic substances, viruses, bacteria.
2. Lungs. They provide oxygen to the body, without which the normal functioning of cells is impossible. Remove metabolic products and carbon dioxide. In the lungs, mucus is formed, which collects toxins and is excreted when coughing.
3. Kidneys. During the day, they are able to process about 200 liters of blood, separating from it approximately 2 liters of unnecessary fluid and waste, which are formed during the natural decay of tissues and enter the body with food.
4. Leather. Toxins and ammonia are excreted in the form of sweat through the pores.
5. Intestines. The nutrients our body needs are absorbed through the small intestine. Fluid and minerals enter through the large intestine, which also removes waste.

We clean the body

How to strengthen the defense systems of your body and help it cleanse itself of poisons more efficiently?

Fasting is Avicenna's favorite way of cleansing and healing. Together with gymnastics, massage and a bath, it gives amazing results and helps the body cope with the negative effects of the environment.

“It is better to starve for a day or two instead of drugs” - these words belong to Plutarch. The founder of modern medicine, Hippocrates, considered moderation in nutrition and hunger treatment as the only way to maintain health. Only in this way, in his opinion, can we awaken the doctor within us. To nourish a body that is not purified is to do more harm to it.

Step by step

Even in ancient times, fasting was practiced - refusing food for one or more days. This is the most reliable way to remove waste accumulated there from the body. With complete starvation, the body has nothing to do, and it throws all its strength into the removal of toxins and poisons.

It is very important to properly start the process of cleansing the body. You need to start from day 1 of fasting, having previously studied the information on this issue. Paul Breguet describes in great detail the mechanism of cleansing by fasting. Currently, there are specialized centers where fasting is carried out under the supervision of specialists. The duration and cyclical fasting depends on the constitution of a person and his state of health.

Be careful!

Fasting, like any method of treatment, has contraindications. Pregnant or breastfeeding women and children should not fast. If you have chronic diseases, fasting can only be done under medical supervision.