If you want to "reverse aging" after the age of 60, you should master these methods as soon as possible

Everyone will face aging, but a person's life is not "progressive at a constant speed." A study published by Harvard University in Nature Medicine shows that when people are 34, 60, and 78 years old, the protein in their blood will change significantly, and the fluctuation of protein can directly affect their physical condition. In other words, at these three specific ages, the human body is prone to "cliff-like aging."

| After 60 years old, the human body will undergo these changes

1. Osteoporosis

After the age of 35, people will lose bone calcium, and by the age of 60, they will lose 50% of their bone calcium. In addition, they will lose about 30% of their muscles after the age of 60, so it is easy to get osteoporosis, and the risk of fractures caused by this should be more vigilant. According to relevant statistics, about 370,000 fractures will occur every year due to osteoporosis in middle-aged and elderly people over 50 years old in my country, and the incidence rate increases sharply after the age of 60.

After a fracture, not only is movement restricted, but if you are bedridden for a long time, you may suffer from urinary tract infection, lung infection, pressure sores, and even deep vein thrombosis, greatly increasing the mortality rate.

2. Cardiovascular problems

As the body ages, the heart function gradually deteriorates. At this time, it is more susceptible to external stimuli, which can cause corresponding lesions. The atrophy and lack of elasticity of the vascular muscle layer can easily lead to the formation of a large amount of fibrosis, and the risk of arteriosclerosis is also increasing day by day. In addition, the problems caused by bad habits such as poor diet, long-term smoking, and lack of exercise when young will eventually be exposed one by one when the body functions decline with age, and cardiovascular diseases such as coronary heart disease and myocardial infarction are also likely to come to the rescue.

3. Malnutrition

As we age, our taste buds degenerate and the tongue's ability to perceive the taste of food gradually weakens, making everything seem tasteless. In addition, the gastrointestinal absorption function declines, motility slows down, and the secretion of digestive juices decreases, so food cannot be digested and we have even less desire to eat.

Long-term poor appetite and insufficient intake can easily lead to malnutrition and anemia. According to relevant statistics, more than 50% of Chinese people over 65 years old are malnourished, and the situation in rural areas is even more serious.

4. Age spots

As we age, our metabolism slows down, and the synthesis and activity of enzymes decrease, which affects the removal of free radicals. Excessive free radicals will damage human cells, causing peroxidation of unsaturated fats and producing lipofuscin. This pigment is difficult to excrete from the body, so it is easy to deposit on the cell body, thus forming age spots.

But the appearance of age spots in the human body is a hidden danger for the whole body! Because lipofuscin can be deposited in any tissue, organ and cell of the human body, such as in the brain, which can cause brain aging; in the blood vessel wall, which can cause fibrosis of the blood vessels; in the liver cells, which can cause liver cell damage and liver function decline. Therefore, the appearance of age spots is also reminding you that you need to pay more attention to various aspects of your health.

5. Memory loss

Studies have found that human brain cells show signs of reduction in their 20s, and after the age of 40, the rate of reduction of brain nerve cells becomes increasingly faster; after the age of 60, there will be a significant decline in memory, easy forgetfulness, and even Alzheimer's disease.

In addition, as people age, hearing loss will affect the brain structure to some extent. For example, the brain function responsible for hearing will atrophy, gradually causing cognitive impairment and further increasing the risk of dementia.

| To fight aging, you need to keep doing these things

1. Supplement nutrients

(1) Calcium supplementation

Calcium deficiency is not only prone to spontaneous fractures and osteoporosis, but is also related to high blood pressure. According to the recommendation of the Chinese Nutrition Society, the dietary calcium intake standard for the elderly is 800 mg per day. It is recommended to drink a glass of milk every day and eat high-calcium foods such as tofu, dried tofu, rapeseed, sesame, etc.

(2) Supplement high-quality protein

After entering old age, the body's ability to synthesize protein decreases, while decomposition metabolism increases. Some studies have shown that the elderly's protein needs are slightly higher than those of young adults, and the daily dietary protein intake of the elderly is 1.1 to 1.3 grams per kilogram of body weight. It is recommended to eat high-quality protein foods such as meat, eggs, fish, and dairy products regularly.

(3) Supplement antioxidants

The generation of age spots is ultimately due to excessive free radicals in the body. Adding antioxidants and allowing them to combine with free radicals first can reduce the damage of free radicals to cells and prevent or delay the generation of age spots. Vitamin C, vitamin E, tea polyphenols, lycopene, anthocyanins, etc. are all very good antioxidants. You can appropriately increase your daily intake of winter dates, blueberries, grapes, mulberries, tomatoes, purple cabbage, nuts, tea, etc.

(4) Iron supplementation

Sufficient iron intake is very important for preventing senile anemia and strengthening the blood circulation system. Lean meat, animal liver, chicken, pumpkin seeds and spinach are all good sources of iron.

(5) Supplement lecithin

Lecithin is commonly known as "brain gold" and can enhance brain vitality; it is also known as "blood vessel scavenger" and plays a role in protecting blood vessels; it can also promote cell membrane repair and delay skin aging. You can eat lean meat, beans, fish and shrimp, eggs, sesame, nuts and other foods to supplement it on a daily basis.

2. Shuangshen soup, invigorating the spleen and stimulating appetite

The production process and material selection of Shuangshen Soup are very particular, and it contains many principles of longevity.

【practice】

(1) Do not put oil in the pot, directly fry the dry green tea leaves, use a chisel to chisel, and adjust the amount of tea leaves according to the size of the pot;

(2) Then add a large piece of ginger and chisel it open. The ratio of green tea to ginger is 1:1. (3) Then add a head of garlic and chisel it open, then fry it to dry out the moisture.

(4) After frying until dry, add a little oil. When the oil is hot, add the onions without leaves and sauté them. (5) Finally, add boiling water, filter it and bring it to a boil. Keep it boiling.

Shuangshen Soup is aromatic, warming, and can dispel cold and dampness, and can wake up the spleen and stomach, making the spleen and stomach function stronger. Shuangshen Soup contains tea, which contains tea polyphenols, which can assist in anti-oxidation and anti-aging, has a certain inhibitory effect on cancer cells, and is also good for the cardiovascular and cerebrovascular system.

3. Aerobic + resistance + flexibility training

Long-term exercise is a necessary means to improve physical condition, and it is best to combine aerobic exercise + resistance exercise + flexibility training to achieve better results.

(1) Aerobic exercise can enhance cardiopulmonary function, promote blood circulation throughout the body, consume fat and help control weight. Aerobic exercise such as brisk walking, jogging, swimming, aerobics, badminton, etc. can be performed every two days.

(2) Resistance exercise can improve basal metabolism, increase muscle mass, and reduce the risk of fractures, diabetes, myocardial degeneration, and other diseases. Push-ups, stretching with elastic bands, sitting leg raises, pushing against the wall with your legs, and lifting dumbbells are all resistance exercises, and it is recommended that you do them at least three times a week.

(3) Flexibility training mainly involves stretching to increase the body's flexibility and coordination and reduce the chances of falling. Flexibility training such as kneeling stretching, pigeon pose, and standing forward bend can be performed before and after aerobic and resistance exercise.