Last summer, researchers made a big splash by claiming to have discovered the two ages when human beings really become “old”: 44 and 60 years old. Today, a 44-year-old gastroenterologist returns to the subject on social networks. “They talked about my age and I feel insulted”s’amuse Will Bulsiewicz on Instagram. So today I’m going to tell you the five things I’m personally doing to say “F*** you” to this study and to defy aging. » While these five tips are probably things you have in mind, a booster shot never hurts.
1/ Play sports in nature
Everyone knows that being exposed to the sun (with sunscreen) is good for morale and health, spending time outdoors and doing sports is also good. While exposure to nature lowers stress levels, sport releases endorphins that are good for mental health, improves physical fitness and sharpens cognitive abilities. “I spend 30 minutes outside and do 30 minutes of outdoor exercise early in the morning,” says Bulsiewicz, who encourages you to do the same, as much as possible. According to the health professional, this time spent outside helps him sleep better.
2/ Eat foods rich in fiber
When it comes to diet, Will Bulsiewicz recommends a “diet rich in plants, rich in fiber and diversified”. Indeed, dietary fiber plays an essential role in staying healthy and having a functional digestive system. They improve intestinal transit, promote healthy intestinal flora and help control weight and appetite as well as prevent cardiovascular diseases, in particular by maintaining a good level of cholesterol in the blood.
You will find fiber in dried fruits and legumes (soy, lentils, chickpeas, dried beans, etc.), as well as in whole grain products (rice, bread, pasta, flour, oats, etc.). Vegetables and fruits are also often rich in fiber.
3/Limit your alcohol consumption
Excessive alcohol consumption increases anxiety, the risk of depression, cardiovascular disease and certain cancers. According to the Ministry of Health, in France, alcohol is the cause of 49,000 deaths per year. In Europe, it is responsible for more than 7% of illnesses and premature deaths. This is why Bulsiewicz decided to “no longer drink alcohol in the evening”. Especially since alcohol is a stimulant, it is an obstacle to restful and good quality sleep.
4/ Treat yourself to time to disconnect
The gastroenterologist says he tries to limit his screen time and prioritizes “more real human engagement with less risk of being disrupted by the media”. In the digital age, there is increasing evidence that our dependence on screens reduces our ability to concentrate and increases the risk of developing dementia (particularly because it tends to isolate individuals from each other). Spending too much time on smartphones can also disrupt sleep, while social media is known to increase eating disorders and symptoms of depression, particularly among young girls.
5/ Sleep enough and well
Getting enough and good sleep helps support the proper functioning of the metabolism, the immune system and cardiac and mental health. “I prioritize sleep by going to bed early and making sure to spend eight hours in a very dark and cool room,” Bulsiewicz testifies. The ideal bedroom temperature is 18 degrees. For the best quality sleep, avoid screens and stressful discussions at least an hour before going to sleep, wake up at the same time every day, and, as Bulsiewicz mentioned previously, make sure you get some physical activity regular.
Source: www.topsante.com
