The points are very simple, but CRITICAL important. I especially recommend starting to follow these rules from the age of 30. What is critical, highlighted bold red .
1: Give up alcohol
Give up alcohol, in general .. (or at least limit it to holidays). Among other things, alcohol reduces a man's ability to suppress estrogen, respectively, its amount increases, and testosterone decreases. Alcohol also removes zinc from the body, and this is the main building material for the testosterone molecule.
2: No smoking
Everything is obvious here, in my opinion.
3: Get enough sleep
To do this, try to go to sleep most days of the week around 10 pm (in my opinion the hardest thing to follow).
Reason: by 2 o'clock in the morning - the peak of production Melatonin, a very important hormone for recuperation, immunity, etc. Melatonin also allows you to maintain a youthful appearance. helps cell renewal during sleep, and helps to cope with the stresses responsible for premature aging.
By the way, very often, it is lack of sleep that is responsible for a sharp drop in immunity. In the summer on "Adrenaline", when everyone is sausage until the morning, and as a result there is a lack of melatonin production (it is produced exclusively in complete darkness), because of this, many catch banal cold viruses by the end of the holiday, because. deplete their immune system.
When there is no other way out, and sleep falls on the time after 2 nights, you can try to take "Melatonin" in the form of a medicine 1-3 grams. It will support the immune system and allow you to recover faster overnight.
Melatonin can also help instead of sleeping pills when age-related sleep disorders appear (increases in the elderly: the quality of sleep worsens, it becomes difficult to fall asleep, feel fit during the day, do things with the same ease and normal return). Melatonin is one of the safest drugs of its kind. In fact, it is considered a dietary supplement. To prolong life, more than 3-6 mg of the drug per day is not recommended. You can start from the age of 25-30, but in courses of 1-3 months and a 2-month break. From the age of 40, it can be used as a replacement therapy, almost constantly (source at the link above).
When dosed correctly, Melatonin has an extremely beneficial effect on sleep. This hormone preserves the natural structure of sleep in all phases and restores it if it is disturbed. It speeds up falling asleep, expands the spectrum of cerebral waves when sleep is established. In phase 2, it slows down the heartbeat and lowers blood pressure, shortening the duration of phases 1 and 2 by a third, thereby approximating the rapid falling asleep characteristic of young people (on average 45% faster than in the elderly). Finally, melatonin normalizes the body's much-needed deep sleep and paradoxical sleep.
Melatonin increases the sensitivity of the hypothalamus, which leads to a shift in metabolism in the direction characteristic of a younger organism. In sufficient quantities, it is produced only up to 20 years, and then the production of this hormone decreases more and more, which steadily leads the body to aging. By the age of 60, the natural production of melatonin drops by 2 times compared to 20 years. Due to the light pollution of large cities (artificial lighting), the production of melatonin in a modern city dweller is very much inferior to a rural dweller.
Also, studies have shown that people who get enough sleep testosterone level higher than those who sleep little. Ideally, you should sleep 6-8 hours every night. Poor sleep can lower testosterone levels by 40%.
Also in a dream, the pituitary gland produces - the main volume Growth Hormone, which affects the growth of bones, muscles, skin and the regeneration of all body cells (in addition to sleep, the production of growth hormone is activated physical exercise). Therefore, it is very important to sleep the required amount of time and soundly enough. People who sleep little and poorly at 30 look like 50-year-olds.
Growth hormone also does two things that we need in terms of appearance and health: promotes the breakdown of fat and increases muscle mass. It is the lack of growth hormone that leads to age-related obesity with the accumulation of fat in the abdomen, loss of muscle mass, slow healing of wounds, a decrease in stress resistance, sexual desire and potency, and a decrease in performance. Bones become brittle and brittle. Serious disorders occur in the cardiovascular system: a huge number of atherosclerotic plaques appear on the walls of blood vessels, the risk of developing heart attacks and strokes increases sharply.
Scientists have also established a link between growth hormone and the production of obesity hormone - Leptina. It is formed directly in fat cells, that is, the more fat, the more this hormone in the body. Leptin stimulates appetite and promotes further fat accumulation on a fat-to-fat basis. Vicious circle. And only our friend growth hormone is able to break it - it has been established that the higher the concentration of growth hormone in the blood, the less leptin it contains. This means that the appetite is reduced - another step towards beauty and harmony, associated with hormones and sleep.
What happens to hormones when our sleep and wake patterns are disrupted?
For melatonin and growth hormone to work, it is necessary for a person to be in a state of sleep - this has happened in the process of evolution. But here comes the dark time of the day, the concentration of daytime hormones in the blood decreases, the level of melatonin rises, and the growth hormone is preparing to be released into the blood. All processes are rebuilt to restore those resources that were spent during the day.
But what is? Contrary to internal rhythms, a person continues to be active. The adrenal glands are the first to be “surprised”: “What is it, we tuned in to sleep, and again you need adrenaline and others like it? Be careful, we need rest!" But nothing can be done, as they say, the master is the master. And the adrenal glands make an effort and release another portion of daytime hormones into the blood.
Here the pineal gland is “surprised” - after all, the signals clearly indicate the onset of night! What are the daytime hormones? Why, despite the concentration of melatonin in the blood, sleep did not come? Growth hormone also does not find conditions for its good deeds - how can you start recovery processes if the body is in the mode of energy consumption?
As a result, a situation develops that is characteristic of a lack of growth hormone: adipose tissue does not split, muscle tissue falls into decay. The level of “bad” fats, the culprits of atherosclerosis, rises in the blood.
Types of fatigue are clearly differentiated depending on the deficiency of certain hormones.
deficit thyroid hormones: fatigue occurs on awakening and during rest, the feeling of tiredness disappears during the morning as a result of activity. People with a deficiency of these hormones take longer naps and sleep less;
deficit androgens (testosterone in men): constant feeling of fatigue throughout the day, which increases dramatically during physical activity;
deficit hydrocortisone: severe fatigue in the evening with peaks at moments of stress during the day;
deficit growth hormone: great fatigue in the evening, as a result of which it is difficult to remain awake after midnight, it is difficult to recover the next day. Also, a lack of growth hormone is indicated by a long sleep that does not restore strength - they sleep longer, but less deeply and see fewer dreams;
deficit aldosterone: a feeling of fatigue occurs when a person is on his feet;
deficit vitamin B12, coenzyme A and trace elements (iron, magnesium): can also cause different types of fatigue.
4: Do sports
Muscles loaded with a regular feasible load keep the whole body healthy and young - at any age, restore and increase the number of mitochondria in the cell, which provide all the internal energy processes in the body. Proper cardio exercises your lungs and heart. In addition, protein (and most of it in the muscles) best retains water in the body (in old age, dehydration is very noticeable - dry wrinkled skin), so pumped up muscle reserves help retain water in the body.
Even eight minutes of physical education or sports per day prolong life. On the move growth hormones are released, the production of which is especially reduced after 30 years. Also, exhausting work in the gym (basic exercises) contributes to testosterone production in huge quantities.
Separately, it is worth considering the issue of physical activity - as a prevention of aging.
How does exercise have a rejuvenating effect on the body?
The study showed that even at the age of 65, it is possible to stop and even reverse the aging process of muscle tissue by visiting the gym at least twice a week. When analyzing the composition of muscle tissue, it was found that the system of muscle tissue that controls energy supply becomes active, as in twenty-year-olds. In an experiment with 65-year-old people, it was proved that the energy "factories" of the muscle cell - mitochondria, the decrease in the activity of which scientists associate with the aging process, restored their work at the level that was observed in 25-30 year old people.
The results surprised scientists, since the decline in mitochondrial function is predetermined at the genetic level. No one could have imagined that exercise could change the activity of genes and even reverse age-related changes. Performing physical exercises, the energy stations of the cell - mitochondria - are activated. In addition, the genes responsible for their work are also activated. This leads to the fact that even decrepit old people become one and a half times stronger and younger.
Mitochondria are the powerhouses of cells. They are responsible for the synthesis of the main energy carrier in cells - ATP. In addition, the mitochondrion is the only organelle that has its own genome. In different cells of the body there is a different number of mitochondria, it all depends on the energy needs of this organ. With the accumulation of mutations in the genome of mitochondria and with a violation of their functions, the aging processes of the body are most often associated.
Systematic exercise restores the functions of the energy stations of the mitochondrial cells, this was determined by Canadian scientists from the Buck Institute for Aging in Ontario. It has long been known that it is the failure of mitochondria that is one of the main causes of aging. As soon as the work of mitochondria deteriorates, muscle mass is lost, muscle activity worsens. Through new research, it is possible to compare how active genes are in the muscles of young and old people. As previously suggested, mitochondrial function in the muscle cells of old people before training was low. But the most surprising was the fact that after the training, the activity of the genes was restored. This study proves that physical activity is necessary to restore the functioning of mitochondria, rejuvenate the entire body, and improve well-being.
A similar experiment with rats proved that this effect is not limited to affecting only the muscles and heart. It spreads to the liver, kidneys, gonads, skin, brain, and spleen. Mitochondrial aging has been slowed down through regular exercise. Considering that mitochondrial degeneration and loss of mtDNA integrity are involved in the development of age-related degenerative processes, mitochondria represent an attractive target for attempts to prevent or slow down the development of age-related pathologies and, possibly, even to change the rate of aging.
Despite the usefulness of regular workouts in the gym, it is better to give up heavy exhausting, overwhelming physical work, yes, yes, yes)))) instead, training in the gym is much more useful, in compliance with load standards, correct body positions when working with weights, reasonable alternation load and rest, etc. Unbearable physical work wears out the body faster ... This does not apply to work "for pleasure" in gardens, garden beds, "housework", etc.
5: Regularly visit the Russian steam room
Regular visits to the steam room are especially important for those who exercise little physically - to train blood vessels, the heart, etc. The steam room also activates the exchange of water, has a good effect on the skin, making it more elastic, young, saturating it with moisture, etc. Only one should not forget to restore the water balance: drink mineral water in a bathhouse, various teas infused with natural herbs - teas, not alcohol *.
By the way, the use of alcohol (or excess coffee) in a dangerous combination with a steam room or sauna can cause an imbalance in electrolyte metabolism (a sharp drop in potassium and magnesium), which can cause heart rhythm disturbances, up to a heart attack, etc. Therefore, just in case, it is better for such "lovers" to take a couple of tablets before such a "rest" with "Asparkam" - a cheap and harmless remedy that serves as a source of potassium (K +) and magnesium (Mg2 +) - as a preventive measure against loss of potassium and magnesium electrolytes.
For half an hour spent in a steam room or sauna, the body is able to get rid of several liters of sweat, and toxic substances come out with it.
By the way, the bath helps prevent atherosclerosis (narrowing of the arteries, as a result of which the patency of blood flow through the affected vessels is significantly worsened). This disease begins to progress slowly from the age of 30. To prevent the development of atherosclerosis, three basic rules must be observed:
1) vessels need train (movement, physical education, sports, steam room)
;
2) vessels need cherish (reasonable nutrition, quitting smoking and alcohol)
;
3) vessels need clean (bath, steam room)
.
6: Walk or run outdoors
In general, you should be more often outdoors away from the city center, where the air is poisoned by exhaust gases. Ideal - hiking, jogging, or some kind of qigong, or horizontal bars all year round, etc. - in order to saturate the body with clean air and oxygen.
The energy in the human body is taken from the breath. In addition, it is necessary to ventilate the body after inhaling the vapors of various plastics and dyes (of which there are a lot in a modern home), which very negatively affect not only health, but also the production of the male hormone testosterone (see paragraph).
Polyethylene, plastics, cleaners and detergents, non-stick coatings make life easier, but their fumes and decay products damage human health. Naturally, it is difficult for the body to cope with such a volume of harmful substances on its own, so it needs help.
In addition, most of the toxins in the body are stored in adipose tissue and intercellular space, which is why getting rid of fat, you get rid of toxins. Therefore, motor loads in the fresh air, at the same time cleanse your body.
Baths and steam rooms help a lot with this (they remove the same rubbish through sweat). However, only movement contributes to better blood circulation and, accordingly, better “feeding” of the muscles with oxygen. In addition, in motion, metabolic processes improve, which contribute to a faster removal of old dead cells from the body, preventing the accumulation of so-called fatigue poisons. Thus, getting rid of toxins - you rejuvenate the body.
Old cells block capillaries and make it difficult for living tissues to receive the necessary nutrients. In a one-year-old child, the percentage of such cells is no more than 1%, in ten-year-old children - 7%, in fifty-year-old people - up to 50%. With age, the ability to age only increases. In men, the turning point is considered to be the age of 48, after which they begin to age three times faster. For women, this age is 55 years. In order to push back old age as much as possible and stay young longer, it is necessary to ensure the constant removal of old cells from the body. Physical activity from an hour every day can help in this, and it is better in the fresh air.
7: Avoid too much sun exposure
The same applies to artificial tanning in solariums. It is known that prolonged exposure to direct sunlight ages the skin much faster. Not to mention the risk of skin cancer, which increases with every sunburn that causes redness and sunburn, even the slightest. It is absolutely impossible to burn in the sun! dmitriysh - once cited a tough post on this topic.
(To be continued)
Having passed half of my earthly life, I found myself in a gloomy forest ... ”It is quite possible that sheet happens, but in my case this is not entirely true, or rather, not at all. I came to my 30th birthday not only with a rich experience of events and experiences, but also with an inspiring bouquet of life truths and attitudes (flexible enough not to regret the meaninglessness of further existence). So, what turned out to be a swarm of questions and answers that has been raging in my head for three decades? What have I learned during this time and do I know anything at all? And most importantly, what interests me much more: what conclusions did you come to?
PHOTO Timur Artamonov
1. Everything will pass
Nothing lasts a lifetime. Awareness of this fact is the key to the order of the world. Pleasure, sorrow, love, happiness, separation - all events in life are like waves rolling on the shore and disappearing in the ocean of memories. Some experiences are brought back to dry land but are never repeated in the same scenario.
2. The grass isn't always greener on the other side.
Every day we spend a lot of time and nerves, wanting what we don't have. It seems to us that the life of others is better, their moon is always fuller and the stars shine brighter. However, this is not the case: everyone has their own burden to bear.
3. Only the heart is vigilant
We live trying to prove something to each other, the ego pushes us to do this - the dominant force that awakens the spirit of competition, the desire to win, which prevents us from seeing the true essence of things with our hearts, being gentle and loving, seeking compromises and forgiving.
4. Strength in kindness
Kindness is a weapon of mass unification, the top step of maturity and wisdom. It brings love back into our lives and heals the wounds of the soul. If kindness lives in the heart, you will emerge victorious from any situation.
5. Partner is not a condition for happiness
The idea of finding a soul mate is interpreted by society as a necessity, the purpose of which is marriage and the birth of children. Once it was a recipe for happiness for me too, but now it is a side noise that resonates with the outside world. I learned to appreciate self-sufficiency, freedom and independence.
6. Moderation is not boring
Moderation is a necessary component of internal balance. "All or nothing" is the motto of selfish and weaklings. We become more harmonious, comprehending the art of loving in moderation, having fun in moderation, sadness in moderation and being in moderation.
7. Happiness is in the little things
Happiness cannot be accumulated, but it can be experienced continuously. My sources of everyday joy are in the corners of pleasant coffee shops, in the lines of my favorite books, in exchanging smiles with a stranger, in walking along the old streets.
8. Good things come to those who can wait.
Patience is a difficult skill, but looking back, all the best things in life are the reward of waiting.
9. Loyalty is for the elite
Over time, the circle of communication narrows, and this is good. There are not so many people in the world who understand you. It is important not to skimp on support and appreciate genuine intimacy.
10. Love starts with yourself
They say that we love those whom we allow ourselves to love, limiting our sincere choice to our own complexes. For the sake of a happy relationship, you must learn to love yourself.
11. Books are the cure for mediocrity
Reading heals loneliness, opens up the world, changes time and space, connecting us to history and the future.
12. Pure evil only happens in fairy tales
Behind every negative comment and swear word is a person who was disliked. Most of us yearn to be loved but never admit it.
13. Calmness comforts
Silence is a storyteller, adviser and friend. Give yourself time to think or do nothing in complete peace to get rid of prejudice and uncertainty.
14. Indifference equals death
There is nothing worse than being stuck in a state of nonexistence, limiting yourself in feelings and actions. I live and develop when I love and hate - because I feel.
15. Sometimes a job is just a job.
Everyone has talents and opportunities that we realize regardless of position and salary. Each of us is a unique person who changes the world outside the office: at home, at a party, on a date, at dinner, and even in dreams. My job is just a job. And I am much more.
16. It's never too late to change your life
Reality is different from a direct path from point A to point B. Life is a complex geometry with many points, parallels, intersections. Only in the process of movement it becomes clear who I am and what I want.
17. Everyone has their own truth
What is absolute truth? Depends on the person, circumstances and personal view of reality. Everyone has their own truth, which may not please the other.
18. Don't make promises
Having promised something today, we will be responsible for it tomorrow, balancing on the verge of success and disappointment. No one is able to provide full control over events.
19. We are more fragile than we would like.
It is only when we realize illness or loss that we remember how fragile and defenseless we are. It is worth not forgetting about this.
20. Landmarks are a derivative of experience
It is difficult to adopt principles that we have not yet opposed. True values are determined by experience, no matter what our parents tell us.
21. Chaos is vital
Clutter makes it possible to think creatively, come up with interesting solutions. Rules are the enemy of creativity.
22. Magic is real
The universe is phenomenal in all its natural diversity. What can we say about the mysteries of fate, predictions, significant coincidences! Life is full of mysterious events. I believe in magic and believe magic is real.
23. Trust in yourself is more important than other people's opinions
Sometimes we take a step not because we want to, but because everyone around us said that it would be better that way. It infects us with anxiety and doubt. Intuition and inner voice will never deceive you, they must be trusted.
24. Leaving, we move forward
From birth, we get used to becoming attached to people, objects, places, comfort zones. The ability to leave and let go comes unlike slower, because it takes time, courage and will.
25. Art is a language worth learning
Like silence, art has a healing power. A world without creativity is like a desert without sand, lonely and incomplete.
26. We are corrupted by society
Jean-Jacques Rousseau thought of this in the 18th century, and today the words of the philosopher are still relevant. We live in a world of masks, fake smiles, fake tears.
27. Sometimes owls are what they seem
Some things and actions have no hidden meaning. Sometimes a cigar is just a cigar and that's all there is to know.
28. Money does not bring happiness
The opportunity to be understood, loved, desired, recognized cannot be bought, but this is all that is needed for happiness.
29. Pain cannot be hidden
The grief we face is not worth keeping to ourselves. We must accept sadness without denying it, and share it with loved ones until it dissolves in a warm embrace.
30. The truth is somewhere nearby
The universe is always dynamic, expanding and contracting endlessly, and without a doubt, I will move with it, updating my 30 conclusions with experience and time.
In psychology, it is customary to divide a person's life into certain periods. In the most general form, our life will consist of the following parts: infancy (from birth to 2 years); earlier childhood (2 - 6 years); middle childhood (6 - 11 years); adolescence and youth (11 - 19 years); early adulthood (20 - 40 years); average adulthood (40 -60 years); late adulthood (60 - 75 years) and old age (from 75 years).
It is also customary to single out age crises. Usually, people are well aware of the crisis of 3 years (the child actively opposes himself to his parents and declares his desires), the teenage crisis, the crisis at 33 years (the age of Christ) and the crisis in retirement. In fact, different scientists pay attention to other ages when a person undergoes significant psychological changes.
But now I would like to dwell in more detail on the age of 30-35 years, this age is also commonly called the “age” of Christ.
What is a crisis? Age crisis is the transition of a person from one age group to another. Typically, such a transition is associated with certain experiences due to a person’s dissatisfaction with himself and his relationships with others (in adults) or with the acquisition of new qualities (in children). As a result of the age crisis, according to Erik Erickson, a person can acquire both positive and negative psychological qualities. It turns out that a crisis is a period when a certain number of psychological characteristics of a person turns into a new quality of his personality.
Now we will dwell in more detail on the characteristics of people in the period of early adulthood. Sigmund Freud believed that a person's well-being in adulthood is determined by his ability to love and work. The success of an adult's life path is closely related to his family relationships and work activities.
A young person entering adulthood faces the need to choose and solve many problems, among which the most important are the choice of a professional path, the creation of a family and the birth of children. It is these events that require the adoption of special decisions, due to which previously established views are supported, expanded or undermined and new motives of behavior are formed.
With age, the impulsiveness of a person's behavior begins to decrease, and the awareness of external and internal circumstances increases. With age, people begin to make more informed decisions and social maturation of the individual occurs.
Before the age of 30, a choice of one's own life strategy takes place. Young men and women plan their lives differently. Girls think more about marriage and career, while the main focus is on the future family. Usually, girls are more socially mature and, earlier than boys, are ready for family life with its limitations and responsibilities, the ability to correlate their desires with the needs of another person, with the need to build intimate relationships not only sexually, but also socially.
By establishing special intimate relationships, a person gets the opportunity to take care of someone, be responsible for someone, creates conditions for his own safety and security. At the same time, the motives for creating a family among young people are different. Some researchers identify 5 main motives for which men and women create families: love, spiritual intimacy, material calculation, psychological compliance, moral considerations. The most important for marriage are love and spiritual intimacy. It is the presence of love and spiritual intimacy in marriage that can make the union comfortable for both spouses.
If young people create a family only on the feeling of falling in love, without taking into account spiritual intimacy, then such a union will most likely be doomed and will not be able to exist for a long time. This can happen because no matter how much the spouses love each other, in their family they will be forced to fulfill their daily duties. If young people do not want or cannot, in some situations, give up their “I” in favor of “We”, then the young family runs the risk of breaking up without surviving the first years of family life.
According to many psychologists, the peak intensity of divorce falls on the age of 25 - 29 years. The study of the motives for divorce made it possible to identify several of the most common:
- incompatibility of characters;
- infidelity of spouses;
- poor relations with parents, interference of parents and other relatives in the affairs of a young family;
- drunkenness (alcoholism) of one of the spouses;
- frivolous marriage;
- imprisonment of one of the spouses.
Most often, young families break up, whose family life is less than 7 years, and the first peak of divorces falls on the first 1-1.5 family life. After marriage or since the beginning of cohabitation, young people acquire new responsibilities. Young people get to know each other's strengths and weaknesses better.
It is not always possible to make a forecast of their subsequent life together by looking at relationships in a couple before marriage. American researchers suggest considering the emotions that young people experience when they are together as a forecast for the duration of a relationship in a couple. For example, if young people feel good together, have something to talk about, and they spend their free time equally, then we can talk about a good forecast for their relationship.
The transition through the turn of the 30th anniversary, to which men and women react differently, is marked by a revision of life goals, plans and values.
For men, this time is characterized by a change of work or a change in lifestyle. The most common motive for leaving work is dissatisfaction with something in this place. At the same time, job satisfaction is in the first place: the production environment, labor intensity, wages, etc.
Young women in their 30s also change their priorities. Women, at a younger age, focused on marriage and raising children, are now beginning to be more attracted to professional goals. At the same time, those who used to be actively engaged in a career, as a rule, try to start a family and have children.
With age, romantic values (love, creativity) are replaced by more practical ones (family, health, material well-being). Self-confidence and awareness of one's own competence, on the one hand, and recognition of limitations and the establishment of an adequate level of claims based on life experience, on the other hand, provide a person with a sense of integrity and satisfaction. People stop believing in miracles and their actions in all spheres of life are motivated as follows: "My success is directly related to how much effort I am willing to spend on it."
Once again, I would like to note that human behavior during this period is associated with professional growth, one's own family, the birth and upbringing of children. Spending free time and hobbies allow you to realize the full potential of the individual. Passing a person through the turn of the 30th anniversary allows you to change your life in order to have clear goals and priorities in the future. This is the age of the heyday of the individual, the time when the adjustment of life goals allows the most daring ideas to be realized.
Recently, a scandalous story happened in China: local residents and the media learned that the Lianying spouses had kept their son locked up for several decades. When the parents realized that they could not cope with the child at all, they put him in a cage. Now he is 39 years old, and he is not at all adapted to society.
Recently, worried residents of one of the cities in China took frightening footage: they filmed a man who is desperately trying to escape from behind bars. The footage was sent to the doctors, who insisted that the young man should be released. It was then that it became clear who he was and how he was locked up. About it writes the publication The Mirror.
Li Lianying
The man's mother, Li Lianying, did not even think to hide the fact that she personally imprisoned her son in a cage. The woman admitted that it was a necessary measure, because her child behaved very strangely from childhood. Once, she and her husband even called an exorcist to get rid of an evil spirit that they believed had taken over the child's body. The procedure, of course, did not help ...
“He constantly ran around aimlessly and only at the age of 12 learned to say the word “mother,” Li Lianying explained to reporters.
Unable to bear the child's behavior, Li and her husband, without consulting the doctors, decided to permanently lock up their son. Parents completely isolated the child from society and all these years brought him only water and food.
Currently, the emaciated heir of the Lianying couple is in the hospital. Doctors diagnosed him with a number of mental disorders. It is not yet known whether his parents will suffer any punishment for their deeds.
A couple of years ago, you could eat whatever your heart desires at any time of the day and this did not affect the figure. You could not sleep for half the night, and wake up cheerful and rested in the morning. However, after 30 years, the situation is steadily changing. What to pay attention to stay beautiful and healthy?
1. Sleepless nights
Sleep is an important part of our life. During a night's rest, body temperature drops, heart rate drops, and brain activity changes. And all this in order for the body to be able to recover.
It should be remembered that sleepless nights increase the risk of developing heart disease. Sleep deprivation irreversibly damages brain cells. However, the very first effects can be easily felt after one night. Morning fatigue, poor concentration during the day, nausea, dizziness. The fact that you have not slept is also indicated by your face. Blood circulation worsens, the skin becomes gray, bags appear under the eyes. And the older we are, the more acutely it is felt. To recover, the body after 30 years needs at least three full-fledged dreams.
2. Lack of physical activity
After thirty, the metabolism slows down. The production of progesterone, a hormone responsible, in particular, for metabolism, decreases.
Imagine that your body is a machine, eh. It is enough to adjust three aspects of life to adjust the engine speed. These are food, exercise and sleep.
In addition to metabolism, there is another reason why exercise is important after 30 years. Over the years, muscle fibers begin to disappear. This means that the muscles become less flexible and stronger. But muscles help burn calories. The weaker they are, the slower the body copes with metabolism. Without regular physical activity after thirty it is difficult to stay slim.
3. Bad diet
Remember the two golden rules. First - have breakfast, second - during the day, eat often, but in small portions, every three to four hours. If you skip breakfast and go to work on an empty stomach, you are confusing your brain. From the stomach comes information about the lack of "fuel" and the body begins to store fat.
Remember to avoid simple carbohydrates and sugars. There comes a time when even a minimal excess of calories instantly turns into fat.
A bad diet affects more than just being overweight. Lack of important nutrients in the diet can lead to hair loss and skin damage. To prevent this, eat vegetables and fruits daily, and fish twice a week.
4. You don't use creams
After 30 years, the production of elastin and collagen decreases, so the skin loses its elasticity. It becomes thinner and less elastic, so in some places cellulite is more noticeable. Do not forget about the appearance of the first mimic wrinkles.
The bare minimum is a good eye cream, a day and night face cream, and a firming body cream. Of course, they should be used regularly.
What cosmetics to choose? With vitamin C and E, with retinol and coenzyme Q10. Vitamin C brightens the skin and gives it shine, E protects against free radicals, retinol, i.e. one of the forms of vitamin A, stimulates cells to regenerate, improves elasticity and reduces wrinkles. Coenzyme Q10 affects the smoothness and elasticity of the skin. Moisturize your skin from within. Drink more water. Avoid too much coffee and alcohol. 
5. Alcohol abuse
If there is a lot of alcohol in your life, know that it damages the liver and pancreas, leaches minerals and vitamins from the body. The older we are, the more difficult it is for the body to cope with the metabolism of alcohol.
6. Smoking
Thousands of articles have already been written about the destructive effects of cigarettes. It is known that this bad habit can cause heart attacks, contributes to the formation of tumors and more rapid aging of the body. Youth, of course, forgives mistakes, but if you smoke for many years, then your skin will age faster.
7. Consulting a doctor in extreme cases
When was the last time you had a blood test? What about breast ultrasound? Even if nothing bothers you, preventive examinations are necessary to maintain health. A useful biochemistry analysis to know how your organs and glands work, checking the function of the kidneys, liver, glucose and cholesterol levels. It would be good to check the thyroid gland, visit a gynecologist. All studies can be completed in a couple of days, and you can sleep peacefully all year long without worrying about your health.
