Hanyoyi 5 na Halal don Rage Tsarin Tsarin tsufa na jikin ku

Wadatacce

• Yi daidaitaccen tsarin kula da mai
• Ku ci ƙananan abinci sau da yawa
• Yi aiki kusan kowace rana
• Tsaya akan ƙafafunku
• Yi hulɗa da tashin hankali
• Bita don

Yana iya zama kamar wani abu daga fim ɗin sci-fi, amma jinkirta tsufa yanzu ya zama gaskiya, godiya ga sababbin ci gaban kimiyya da bincike.

Baƙin Amurkawa sun fi ƙarami, sun sami wani binciken kwanan nan daga Makarantar Gerontology ta USC Leonard Davis."Mun auna shekarun rayuwar mutane ta alamomi daban -daban na lafiya mai kyau kuma mun gano cewa saurin tsufa ya ragu cikin shekaru 20 da suka gabata," in ji mai bincike Eileen M. Crimmins, Ph.D. Ta ce, mutane ba su da tsawon rayuwa kawai amma kuma suna jin daɗin ƙarin shekaru masu ƙarfi na hankali da na zahiri.

Yayin da kwayoyin halitta ke taka rawa a yadda muke saurin tsufa, sabon bincike ya nuna sauye-sauyen hali kuma yana yin tasiri. "Akwai abubuwa da yawa da za mu iya sarrafawa ta hanyar abinci, motsa jiki, da salon rayuwa," in ji S. Jay Olshansky, Ph.D., farfesa a Jami'ar Illinois a Makarantar Kiwon Lafiyar Jama'a ta Chicago kuma babban masanin kimiyya a Lapetus Solutions. (Waɗannan duk samfuran kulawar fata retinol ba za su iya ciwo ba, ko dai.)

Anan, dangane da sabon kimiyya, sune abubuwa biyar mafi wayo da za ku iya yi don samun fa'idodin rigakafin tsufa.

Yi daidaitaccen tsarin kula da mai

Omega-3 acid mai kitse yana da fa'ida mai amfani akan alamomi biyu na tsufa na halitta, in ji mujallar Kwakwalwa, Hali, da rigakafi. Abubuwan da aka fi amfani da su suna da alaƙa da duka kashi 15 cikin 100 na raguwa a cikin ɓarnawar damuwa na oxidative da tsayin telomeres, ma'aunin furotin da ke kare chromosomes kuma yawanci yana raguwa yayin da muke tsufa. (Ga cikakken taƙaitaccen bayani akan telomeres da yadda suke tasiri tsufa.)

Hakanan yakamata ku rage a cikin omega-6 fatty acids, wanda ake samu a cikin inabi, masara, da man sesame. A cikin binciken, mutanen da ke da ƙarancin ƙarancin mai na omega-6 zuwa omega-3 sun kasance mafi tsayi (ko ƙarami) telomeres da mafi ƙarancin matakan damuwar oxyidative. An nuna Omega-6s yana ƙara kumburin da ke cutar da sel, yayin da omega-3 ke rage shi. Matsalar ita ce, abincinmu yana fifita omega-6s. Don magance hakan, yi nufin samun aƙalla gram 1.25 na omega-3s a rana (adadin a cikin kusan oza uku na salmon), kuma iyakance yawan cin mai mai-omega-6. (Karanta Jagora don Samun Isar Omega-3 Fatty Acids.)

Ku ci ƙananan abinci sau da yawa

"Wannan wata hanya ce ta sarrafa matakan insulin naku-daya daga cikin abubuwan da ake iya tantance yawan tsufa," in ji Olshansky. "Lokacin da kuke cin abinci, jikin ku yana samar da insulin, hormone wanda ke motsa tsokar ku da hanta su sha glucose daga jininka. Yawan insulin akan lokaci zai iya cutar da mitochondria-ƙananan wutar lantarki a cikin sel ɗin mu waɗanda ke ƙona jiki-kuma yana haifar da tarin sunadaran da suka lalace,” in ji Nathan LeBrasseur, Ph.D., masanin farfesa a Sashen Nazarin Jiki da Injiniyan Halittu a Mayo Clinic. "Wannan na iya haifar da ci gaban cututtuka."

Hana manyan spikes a cikin insulin na iya taimakawa rage cutarwar salula. Olshansky ya ba da shawarar samun ƙananan abinci guda shida a rana. "Kuma ku daina cin abinci bayan abincin dare saboda metabolism yana raguwa kafin bacci," in ji shi. Ko kuma la'akari da cin duk abincinku da abubuwan ciye-ciye a cikin taga na sa'o'i takwas zuwa 10 a kowace rana, hanyar da aka sani da ƙuntataccen ciyarwa (ko azumi na lokaci-lokaci). Bincike na farko ya nuna cewa wannan hanyar na iya samun fa'idodin haɓakar insulin da rigakafin tsufa, in ji LeBrasseur.

Yi aiki kusan kowace rana

Olshansky ya ce "Motsa jiki shine mafi kusancin abin da muke da shi ga marmarar matasa zuwa yanzu." Mutanen da suka yi cardio na mintuna 30 kwana biyar a mako suna da shekarun nazarin halittu wanda ya kusan kusan shekaru tara fiye da waɗanda ke zaune a gida, in ji mujallar Maganin rigakafi rahotanni. Yin aiki yana rage kumburi da damuwar oxyidative, abubuwa biyu waɗanda ke tsufa sel da rage telomeres.

Wani bincike ya nuna cewa yin motsa jiki na ƙarfafa ƙarfi biyu a mako kuma yana da fa'ida. Olshansky ya ce "Motsa jiki yana sake gina tsoka kuma yana sa jiki da tunani suyi aiki yadda yakamata gaba daya." Horon ƙarfi da ƙarfin hali kuma yana inganta martanin insulin na jikin ku, in ji LeBrasseur. "Muscle yana adana kusan kashi 80 na sukarin da kuke ci ta hanyar abinci," in ji shi. "Lokacin da kuke horo, kuna sa tsokar ku ta fi tasiri wajen shayar da sukari daga jinin ku, don haka jikin ku yana buƙatar ƙarancin insulin." Makasudin ku: Minti talatin ko fiye na matsakaici zuwa cardio mai ƙarfi da motsa jiki na juriya mafi yawan kwanakin mako. (Ƙari akan wannan: Mafi kyawun motsa jiki don Anti-tsufa.)

Tsaya akan ƙafafunku

Yayin da motsa jiki yana da tasiri mai yawa akan tsufa, yadda kuke motsawa cikin sauran rana yana da mahimmanci kuma. A cikin binciken da aka yi kwanan nan, masu bincike daga Jami'ar Maastricht da ke Netherlands sun nemi rukunin mutane daban -daban da su zauna na awanni 14 a rana, su zauna na awanni 13 da motsa jiki na awa ɗaya, kuma su zauna na awanni takwas zuwa tara a rana kuma su tsaya ko tafiya tsawon bakwai zuwa awowi takwas. Bayan kwanaki hudu, kasancewa gaba ɗaya a zaune yana ƙara juriya na insulin da matakan cholesterol kuma ya lalata ƙwayoyin endothelial, waɗanda ke layin jini. Lokacin da mutane ke motsa jiki, suna da ƙwayoyin sel masu lafiya, amma juriya na insulin da cholesterol har yanzu ya tashi. Lokacin da waɗannan mutane suka tsaya kuma suna tafiya da yawa, ko da yake, sun rabu da juriya na insulin da haɓaka cholesterol amma ba lalacewar endothelial ba.

Saƙon: Duk motsa jiki da motsi a cikin yini suna da mahimmanci don ingantaccen lafiya, in ji marubucin marubuci Bernard Duvivier, MD, Ph.D. Idan kuna da aikin zama, yi ƙoƙarin maye gurbin sa'o'i biyu a rana na lokacin zama tare da tsayawa da tafiya, in ji shi. Nemo wani abu da ke aiki a gare ku, ko wannan yana aiki a kan tebur mai tsaye, tashi a ƙafafunku lokacin da kuka yi waya, tafiya mai nisa a cin abincin rana ko haɗuwa da waɗannan.

Yi hulɗa da tashin hankali

Perla Kaliman, Ph.D., farfesa a Jami'ar Oberta de Catalunya a Spain ta ce "Damuwa na rayuwa yana haɓaka tsufa na epigenetic, mai hasashen adadin tsufa na halitta." Yin zuzzurfan tunani wata hanya ce ta kare kanka daga damuwa. (Ko kuma, ku rabu da dangantakarku mai guba. Bayan haka, ɗaya daga cikin tsofaffin mata ta taɓa ba da matsayin matsayin dangantakarta guda ɗaya na tsawon rayuwarta.)

"Bincikenmu yana ba da shawarar cewa agogon epigenetic yana tafiya a hankali a cikin masu yin dogon tunani fiye da waɗanda ba sa yin bimbini," in ji ta. A cikin binciken, mutanen da suke yin bimbini a kullum na akalla shekaru uku su ne suka ci gajiyar.

Idan wannan yana da ban tsoro, fara ƙarami. Gwada ƙa'idar Insight Timer. Yana bin diddigin zuzzurfan tunani da matakan ci gaba don ba ku kwarin gwiwa don ci gaba. (Ko gwada kowane ɗayan waɗannan aikace -aikacen tunani don masu farawa.)

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