Four ways that help live longer
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Those who want to become a long-lived should be monitored to make the body He received quite so -called “vitamins of longevity” and important trace elements.
vitamins. Here are these substances:
- Magnesium. Magnesium should be filled daily as it is actively excreted in the urine. With a sufficient level of magnesium reduces the risk of stroke, heart failure, diabetes. Magnesium rate: for men – 350 mg per day, for women – 300 mg. Magnesium sources: chicken eggs, spinach, buckwheat, oat flakes, rice, almonds, soybeans.
- chromium. It is important for healthy metabolism and normal absorption of glucose, it sufficiently protects from thrust to sweet. The norm of chromium: 150 mg per day. Sources: buckwheat, millet, liver, legumes, potatoes, broccoli, cauliflower.
- Group B vitamins, it is important to maintain the muscle form in the form of a muscle, and this requires the abundance of vitamin B6. Another group representative, vitamin B1, is important for controlling the mechanisms of appetite and protection against weight gain. Vitamin B12, which is associated with tone and energy, is also required for longevity. The sources of these vitamins are buckwheat, liver, fish, seafood, egg yolks.First of all, you need to give up the habit of putting sugar in drinks, as well as snack with sugar – candy, cookies, cupcakes, etc. When excess sugar, the level of glucose and insulin in the blood increases, which promotes fat accumulation, including internal visceral fat , which causes chronic inflammation of the vessels and related diseases.
physical activity. . At the same time, according to scientists, you can even improve the condition of the muscles and bones by performing strength exercises only a few minutes a day. In general, experts recommend combining cardio load with short strength exercises, such as dumbbells.
sleep. for life, experts strong The same time, and an hour before falling asleep, stop watching TV and using gadgets. These simple measures will improve the quality of sleep, which is associated with many dangerous diseases, including hypertension, stroke and diabetes.
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