延緩衰老的生活方式

延緩衰老的生活方式

Good genes are one thing, but you can also help game the system and age gracefully with these healthy lifestyle choices.

良好的基因是一回事，但你也可以通過這些健康的生活方式選擇來幫助身體系統(tǒng)和優(yōu)雅地衰老。

FatCamera / Getty Images

So how we do that? The Post lays out a plan and we’ve added a few of our own, in no particular order.

怎么做呢?這篇文章列出了一個計(jì)劃，我們也添加了一些自己的計(jì)劃，沒有特別的順序。

1. Eat omega-3 fatty acids

吃歐米伽-3脂肪酸

These nutrients found in foods such as fish and flaxseed are important components of the membranes that surround each cell in your body. They have been shown to boost brain function, decrease inflammation, build and repair cell membranes, and aid with stress management, while also staving off other issues. Find them in fish and other seafood – cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines in particular. Also in nuts and seeds, like flaxseed, chia seeds, and walnuts, as well as their oils.

這些營養(yǎng)物質(zhì)存在于魚類和亞麻仁等食物中，是身體細(xì)胞周圍細(xì)胞膜的重要組成部分。它們已經(jīng)被證明可以增強(qiáng)大腦功能，減少炎癥，建立和修復(fù)細(xì)胞膜，幫助管理壓力，同時還可以延緩其他問題?？梢栽隰~和其他海鮮中找到它們——冷水中富含脂肪的魚，比如鮭魚、鯖魚、金槍魚、鯡魚，尤其是沙丁魚。還有堅(jiān)果和種子，比如亞麻籽，奇亞籽，核桃，以及它們的油。

2. Drink enough water

喝足夠的水

You know the drill: Drink 8 glasses of water a day. While there may be some debate about that number, the National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

你知道規(guī)矩:每天喝8杯水。雖然這個數(shù)字可能還存在一些爭議，但美國國家科學(xué)院、工程院和醫(yī)學(xué)院認(rèn)為，每天足夠的液體攝入量應(yīng)該:

About 15.5 cups (3.7 liters) of fluids for men

男性大約需要15.5杯(3.7升)液體

About 11.5 cups (2.7 liters) of fluids a day for women

女性每天大約喝11.5杯(2.7升)液體

3. Don’t forget your B vitamins

別忘了補(bǔ)充維生素B

The family of B vitamins is a great supporter for cognitive function and other protective measures as well.While the big three: Folate, B6 and B12 are the golden triplets, all B vitamins are important.The Harvard School of Public health notes, “Most healthy adults get sufficient B12 from their regular diet. However, it's common for older people to have some level of B12 deficiency. This might stem not only from a poor diet or from age-related reduction in stomach acid, which the body needs in order to absorb B12 from food.” Heartburn medication can also block vitamin B absorption.

B族維生素是認(rèn)知功能和其他保護(hù)措施的重要支持者。雖然三大維生素:葉酸、B6和B12是黃金三胞胎，但所有的B族維生素都很重要。哈佛大學(xué)公共衛(wèi)生學(xué)院指出，“大多數(shù)健康的成年人從他們的日常飲食中獲得足夠的B12。然而，老年人有一定程度的B12缺乏癥是很常見的。這可能不僅僅是由于飲食不良或與年齡相關(guān)的胃酸減少，身體需要胃酸來從食物中吸收B12。胃灼熱的藥物也會阻礙維生素B的吸收。

4. Keep your brain brawny

保持你的大腦強(qiáng)壯

The average brain shrinks by approximately five percent every decade after the age of 40;but aerobic exercise significantly helps maintain volume.long with improving regular healthy aging, exercise has implications for the prevention of aging-related neurodegenerative disorders such as Alzheimer's and dementia.

40歲以后，大腦平均每十年萎縮約5%;但是有氧運(yùn)動對保持容積有顯著的幫助。長期以來，隨著健康的不斷老化，鍛煉對預(yù)防老年癡呆癥和阿爾茨海默氏癥等與衰老相關(guān)的神經(jīng)退行性疾病具有重要意義。

5. Keep your brain active

保持大腦活躍

Researchers have found that brainy activities stimulate new connections between nerve cells and may even help the brain generate new cells, developing neurological "plasticity" and building up a functional reserve that provides a hedge against future cell loss, explains the Harvard Medical School. They write: "Any mentally stimulating activity should help to build up your brain. Read, take courses, try "mental gymnastics," such as word puzzles or math problems. Experiment with things that require manual dexterity as well as mental effort, such as drawing, painting, and other crafts." Sounds fun for any age.

哈佛醫(yī)學(xué)院解釋說，研究人員發(fā)現(xiàn)，腦力活動可以刺激神經(jīng)細(xì)胞之間的新連接，甚至可以幫助大腦產(chǎn)生新的細(xì)胞，發(fā)展神經(jīng)的“可塑性”，建立功能儲備，防止未來的細(xì)胞丟失。他們寫道:“任何刺激大腦的活動都應(yīng)該有助于大腦的發(fā)育。閱讀、學(xué)習(xí)課程、嘗試“腦力體操”，比如字謎或數(shù)學(xué)題。嘗試一些既需要靈巧又需要腦力的事情，比如繪畫、繪畫和其他手工藝。”聽起來對任何年齡的人都很有趣。