What to do at 30 to feel good at 65
Old age is a scary word. But only at first glance. After all, there is active old age. To have a rich life at 65 and after, you need not only desire, but also good health. And it does not depend at all on a genetic predisposition. Genes are responsible for only one third of the ailments associated with aging. Environmental factors are more important: lifestyle, social support, level of medical care.
Many books with the secrets of active longevity have been collected in the MYTH treasury. In this article we have collected the most “juice” for you. So, what should you do when you’re young to feel good at 65?
The healthiest retirees in the world live in Okinawa (an archipelago of subtropical islets in the East China Sea between Japan and Taiwan). The average life expectancy here is 85 years. Older people in Okinawa don’t just live longer – they live healthier and hardly suffer from age-related diseases. The point is in the diet of local residents. It contains almost no saturated fat, sugar and salt. Its main ingredients are fish, shellfish, tofu, seaweed, rice, vegetables and fruits. However, the most important thing is moderation. Okinawans don’t overeat.
The fewer calories we consume, the less oxidative stress the neurons in our brain experience. Therefore, the amount of calories consumed should be moderate. But this does not mean that you need to starve. The World Health Organization proposes to calculate the daily calorie requirement using the following formula:
for women from 18 to 30 years old (0.062 × weight in kg + 2.036) × 240 × CFA;
for women from 31 to 60 years old (0.034 × weight in kg + 3.538) × 240 × CFA;
for women over 60 years old (0.038 × weight in kg + 2.755) × 240 × CFA;
for men from 18 to 30 years old (0.063 × body weight in kg + 2.896) × 240 × CFA;
for men from 31 to 60 years old (0.484 × body weight in kg + 3.653) × 240 × CFA;
for men over 60 years of age (0.491 × body weight in kg + 2.459) × 240 × CFA.
CFA is the coefficient of physical activity, where 1 is low, 1.3 is medium, 1.5 is high. To reduce weight, WHO recommends reducing the actual calorie intake by 500 kcal per month until it becomes 500-300 kcal below the daily requirement. You cannot go below this bar.
This does not mean that you will have to count every calorie you eat all your life. Start counting now and after a couple of months you will determine the required amount of food by “eye”.
Focus on the essentials
After his 30th birthday, writer and entrepreneur Mark Manson asked blog subscribers over 37 to share important insights from their 30s to 40s.
“Everything in life is based on compromises. You sacrifice one thing in order to get another, and you cannot get both together. Take it, ”wrote Eldrie (60).
Similar advice was given by Sarah (58): “I would tell myself in my thirties to drop what other people think and define my natural strengths, my passion, and then build my life around that.”
And 49-year-old Erickson: “In one word: focus. You can achieve more in life if you focus on doing one thing very, very well. “
What does this have to do with well-being at the age of “a little over …”? Direct! If you do what you enjoy all your life, you will experience less stress and more positive emotions. This will definitely affect your health.
Do not be angry!
In 2007, director Tim Samuels put together the oldest rock group. A cover-performing group of seniors burst into the UK charts and rocked YouTube with five million views. One of the members of the group was the heroine of the book “The Age of Happiness” Grace Cook.
Photo from the book “The Age of Happiness”
Grace became a rock star when she was 83. The secret of a happy and active life, according to Grace, is simple: “I forgive everything, I don’t know how you can get angry with someone about something. Life is as you make it yourself. Be happy is the most important thing. Be happy and listen to people. Just listen to them and try to understand what they are talking about. “
On November 26, 2011, Robert Marchand set a record in the French commune of Mitri-Maury. He rode a stationary bike 23 kilometers in an hour. At that moment he was 100 years old!
Three months passed and he repeated his success – drove 24 kilometers on a real racing bike. Considering the average cycling speed of 12 kilometers per hour, Marchand has shown a brilliant result.
In an interview after the arrival, he joked that he deliberately drove more slowly so that it would be easier for others to beat his record. André Aleman told about this in the book “The Retired Brain”. The record holder himself says that he always led a healthy lifestyle, did not smoke a single cigarette and tried to drink less alcohol. He gives the same advice to both the elderly and the young: get moving!
Take care of your teeth
By the age of 30, teeth can already be severely damaged. But there is still a chance to fix everything. And this is needed not only for a beautiful smile. Scientists have discovered a link between dental disease and heart disease. Chronic infections in the oral cavity provoke the development of atherosclerosis.
In The Retired Brain, the author explains that dental health also affects cognitive skills. Chewing is good for the brain. There is research confirming that chewing gum improves the flow of oxygen to the brain and thereby strengthens cognitive skills (the ability to perceive information).
Since many older people have dental problems, they are often offered food that does not require chewing. As a result, their ability to chew is impaired. This is why good dental care is critical for seniors.
Take supplements if you feel the need
This item is optional. But if you feel that you are not getting some of the nutrients from your food, look to supplements. Of course, before using it is better to take the necessary tests and consult a doctor. In the book Transcend, the authors provide a list of nutrients that are extremely beneficial for brain health.
Table from the book “Transcend”
- Vinpocetine – enhances blood circulation in the brain, improves memory.
- Phosphatidylserine – slows down memory loss, may help restore memory in some patients with age-related memory impairment. And most importantly, it lowers the level of cortisol, the main hormone of aging.
- Acetyl-L-Carnitine – Increases the performance of mitochondria – energy sources within cells. Slows down the inflammatory processes in the brain tissues.
- Ginkgo biloba – slows down short-term memory loss in the elderly.
- EPA and DHA, the main constituents of omega-3 fats, help maintain elasticity of brain cell membranes.
- And also phosphatidylcholine, S-adenosylmethionine. They also help preserve memory and mental clarity.
Take time for yourself
Spend at least half an hour a day with yourself. No people, no phone, no TV, no laptop. Do something that makes you enjoyable: jot down your thoughts in a notebook, listen to music, or engage in creative meditation, such as coloring books for adults.
Of course, the secrets of active longevity do not end there. For those who plan to live as long as possible and maintain health until a ripe old age, we have collected books on longevity. And remember that age is old age.
Author: Maria Ovseets
Post cover: pexels.com