It is possible to slow down our biological aging to stay young as long as possible.
Far from the promise of eternal youth - it is actually about implementing certain daily habits to ensure a longer and healthier life.
This is what general practitioner Jimmy Mohammed, also host of the show
Le magazine de la santé
on France 5 and very active on social networks, wishes for us.
In his new book
Zero Constraints to Stay Young
(1), published on February 7 by Flammarion, the doctor presents 35 longevity tips.
We have selected 7 of them.
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Before going into details, the specialist first recalls the 4 pillars of “staying young”: practicing regular physical activity, adopting a healthy and varied diet, cultivating social ties and taking care of your health, even when we are not sick.
“Do not wait until things get worse to consult, an early diagnosis will, most often, allow early treatment,” says the doctor.
No lie-ins
“Our brain has an internal biological clock that must be preserved, even pampered,” says the doctor.
Otherwise ?
We create stress for the body and impact our metabolism.
To respect this clock, it is good to go to bed and get up at the same time every day, even on weekends.
It is therefore illusory to think that you can make up for the lack of sleep during the week on Saturday and Sunday.
“Lack of sleep is not without serious impact on our health,” he warns.
And the biological and metabolic consequences of sleep debt will always be felt, with or without a lie-in.
To drink coffee
The substance is a great ally for cardiovascular health, assures the doctor.
On the heart side, research has proven the protective benefits of caffeine and its anti-inflammatory effect.
“Consumption of coffee allows you to have more elastic blood vessels, more flexible and less rigid arteries,” explains Jimmy Mohamed.
It thus reduces the risk of cardiovascular diseases.
Also read: How many coffees can you drink during the day?
The specialist, however, warns against the disruptive effects of the drink on our sleep.
It's up to everyone to identify the time after which they can no longer consume it, at the risk of preventing them from falling asleep the same evening.
Ventilate
Ventilating our interiors - at the office or at home - is the best barrier gesture there is to avoid catching colds, flu, or other viruses and germs.
“The vast majority of respiratory viruses are transmitted by large droplets such as spit,” underlines the specialist.
Diseases are also transmitted by aerosols;
clouds of particles that we emit by the simple act of breathing, we learn in the book.
“Aeration helps disperse these clouds and reduces the risk of transmission of respiratory infections,” he says.
Strengthen your muscles
“We will be healthier and we will live longer if our muscle mass is high,” assures Jimmy Mohamed.
In addition to the function of mobility, they (the muscles) play a crucial role in respiratory and cardiac functions.
The leg muscles - the most powerful in our body - are also particularly beneficial for our brain, neuroscientist Emilie Steinbach already informed us in a previous article.
“The greater their muscle mass, the more they strengthen blood flow, bring oxygen to the brain and stimulate neuroplasticity,” she said.
Living Nordic style
To relax, but also to improve your heart health, the doctor recommends subjecting your body to the heat of a sauna and the cold of a bath at 14 degrees, like the Finns.
Beyond its relaxing benefits, the sauna improves “blood pressure, flexibility of the arteries, blood microcirculation and cardiac output”, thus reducing the risk of “cardiovascular diseases”, he explains.
For its part, the ice bath would “reduce inflammation in addition to eliminating toxins”.
And the good news is that you can experience it in the shower.
Also read Firmer body, pain-relieving and psychostimulating effect… All the benefits of swimming in cold water
Cuddle
To live longer and healthier, let's cuddle our loved ones!
From a doctor, the recommendation can make you smile.
And yet.
Physical contact helps “produce oxytocin, the hormone of attachment and social bonding, guaranteeing a longer and healthier life,” informs Dr. Mohamed.
In practice, the hug must last at least between 5 and 10 seconds to guarantee these beneficial effects.
Make love
Sexuality, a sleep asset?
Researchers interviewed men and women aged 25 to 49.
“75% of those surveyed reported sleeping better after an orgasm or sexual intercourse a little before bedtime, and a majority of them reported an improvement in their quality of sleep,” reports Jimmy Mohamed.
In comparison, the use of sleeping pills improved sleep in only 66% of them.
To fall asleep better, the doctor therefore recommends focusing on orgasm rather than alcohol or sleeping pills.
The advantage: if you are alone, or if your partner is unavailable, masturbation works just as well.
Also read: You probably underestimate the powers of orgasm
For our health, the doctor invites us to observe our libido.
“Variations in libido are normal, but significant or persistent changes in sexual desire can sometimes indicate underlying health problems, whether physical or psychological,” warns the doctor.
Depression, menopause, hormonal pathologies... If you have the slightest doubt, it is always a good idea to consult a practitioner.
Zero constraints to stay young
, by Dr Jimmy Mohamed, is published by Flammarion.
Flammarion press service
(1)
Zero constraints to stay young
, by Dr Jimmy Mohamed, is published by Flammarion, 280 pages, €19.