To be healthy and fit for as long as possible – is that also your dream?
Lifestyle is crucial.
Aging researcher Mark Hyman explains in his book how to slow down the aging process.
The ID shows how old a person is.
But there is not only the official age, but also the biological one.
The calendar age only says something about our health, our fitness or even life expectancy to a limited extent.
What matters is the physical condition.
According to the Techniker Krankenkasse (TK), it is the condition of our blood vessels that keeps us healthy into old age.
If you eat healthily, maintain good stress management, move as often as possible, your body cells will benefit.
Skin, muscles, organs and blood vessels can be protected as best as possible thanks to a healthy lifestyle.
This also has a positive influence on the biological age.
Particular attention should be paid to the blood vessels, according to the TK.
According to the health insurance company, only healthy blood vessels that have remained young enable a good supply of oxygen and nutrients to the cells throughout the body.
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Take your time and a piece of paper: A routine designed to have a rejuvenating effect, as Mark Hyman writes.
© Michael Bihlmayer/Imago
You can determine your biological age online with the help of various calculators.
These are not really meaningful, but they can provide information about general physical health.
A mixture of questions such as "Do you smoke?", "How often do you eat meat?", and "How often do you exercise per week" awaits you when you take such a test.
Physician and best-selling author Dr.
Mark Hyman has calculated his biological age - which according to his own statements is a full 20 years younger than his calendar age.
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Biological age rejuvenate thanks to healthy routines
A healthy lifestyle includes many pillars, such as exercise and eating habits.
63-year-old Mark Hyman also sees rituals as a key factor in influencing one's own aging process.
The longevity expert says
his biological age is 43 thanks to years of honing his personal routine, according to
Business Insider .
These would be based on markers of cellular health.
According to him, Hyman's rituals have a positive influence on the aging process at the cellular level.
In his book "Young Forever" he gives tips for habits that should make people live longer.
I'm so excited because my new book, Young Forever, is out today!
In this book, I cover everything that affects your lifespan, the science of longevity, and everything that you can start to implement today to live a long and happy life.
Order here: https://t.co/eE0WAsSkyb pic.twitter.com/4sbxs6rJUu
— Mark Hyman, MD (@drmarkhyman) February 21, 2023
Rituals that prolong life
Doctor Mark Hyman recommends his personal morning routine to stay fit and healthy for a long time - and even to extend your own life:
Get up at 6 a.m
Afterwards, meditate for 20 minutes (helps reduce stress and lowers blood pressure)
Drink a coffee (substances in coffee are said to prolong life and prevent various diseases such as dementia)
Diet against early aging: ten foods you should better avoid
Telomeres are considered markers that indicate a person's biological age and play an important role in the aging process.
They are located at the end of the chromosomes as protective caps and become shorter with each cell division.
Diseases can contribute to the shortening.
Proper nutrition is therefore all the more important.
If you want to look younger for longer, you should therefore also critically review your coffee consumption.
Because coffee can be a real pick-me-up.
However, it also increases the release of the stress hormone cortisol, which contributes to the aging of the skin.
© Bernd Juergens/IMAGO
For many people, butter always belongs on their bread.
It has a high density of saturated animal fatty acids, which promote inflammation in the body, increase cholesterol levels and thus shorten the telomeres.
© Eivaisla/IMAGO
If you want your skin to stay firm and supple for a long time, then stay away from sweets.
The sugar they contain not only promotes inflammation, but also causes the skin to age faster.
Because the short-chain carbohydrates destroy the two proteins collagen and elastin, which normally keep the skin taut.
© Westend61/IMAGO
Dairy products can also lead to faster aging.
They not only promote inflammation in the body, but are broken down into lactose during digestion.
This ultimately harms the body's own collagen production.
With increasing age, it is also more difficult for the body to digest the lactose contained in milk.
Therefore, dairy products such as yoghurt or cheese should not be eaten in large quantities.
© Alex9500/IMAGO
AlcoholAlcohol is a cytotoxin and at the same time draws fluid from the body.
Both are not only harmful to health, but also make people look older on the outside.
However, when it comes to alcohol, quantity and quality are also important.
For example, red wine contains resveratrol.
The polyphenol protects the skin by binding free radicals.
This allows the skin to age healthily.
© Ezequiel Gimà nez/IMAGO
SausagesProcessed sausage and meat products contain a lot of salt and high amounts of saturated fatty acids and additives.
This combination can cause telomeres to shrink and age faster.
© Photology2000/IMAGO
French fries Eating French fries can also accelerate the aging process.
When frying, the high heat creates a lot of trans fats.
They can negatively affect telomere length.
© avq/IMAGO
Glass with cola Not only the sugar contained in soft drinks such as lemonade is harmful to health.
Cola, for example, also contains phosphoric acid.
She is suspected of weakening the bones.
Low bone density can in turn lead to bone loss, also known as osteoporosis, and accelerate aging.
© Kitch/IMAGO
Salt on a spoon Salt can also have a negative effect on aging.
Too much of the popular spice, for example, makes the face puffy and darkens the circles under the eyes.
Foods such as instant sauces or chips that contain a lot of salt also cause water to be retained in the body.
In addition, the sodium it contains removes important calcium from the bones and increases blood pressure.
However, salt should not be avoided entirely.
With the help of yoghurt, bananas or dried fruit, for example, the salt can be balanced with potassium.
© Orcea David/IMAGO
ChipsParticipants in one study who ate more than three servings of highly processed foods daily had twice the risk of shortened telomeres than those who ate one serving of processed foods or less per day.
These foods include, for example, crisps, white bread, cakes, pastries, chocolate and ready meals.
© "ungvar"/IMAGO
About 30 minutes of strength training with resistance bands
Drink a healthy shake consisting of whey protein powder, berries, chia seeds and hemp seeds, among other things
Contrast showers after exercise (should reduce inflammation and boost metabolism)
Make time for writing
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. In no way does it replace a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.
Rubric list image: © Twitter/Mark Hyman, MD