A guide to eternal youth

As early as the thirties, the first signs of aging appear in the form of a lower metabolism, and later hair loss, osteoporosis and poorer memory follow. Fortunately, you can…

As early as the thirties, the first signs of aging appear in the form of a lower metabolism, and later hair loss, osteoporosis and poorer memory follow. Fortunately, you can delay aging with a healthy diet and moderate exercise.

25-37 years old

Muscle training boosts metabolism

The metabolism is the engine of the body. They burn the food and convert it into energy. About 60% of metabolic energy goes into keeping the body’s vital functions going – at rest.

This is called resting metabolism, and after the age of 25 it declines.

The reason is, among other things, to be found in atrophied muscles that burn less energy than before.

American woman Ernestine Shephard is 86 years old and the world’s oldest grower. At the age of 56, she started strength training and now runs 130 km a week.

A slower resting metabolism results in slower calorie burning and an increased risk of fat storage. It also reduces the energy available for the immune system, organs, muscles, etc.

The muscles are energy intensive, even when they are not in use. Strength training can therefore keep resting metabolism at a higher level.

Other forms of exercise, such as running, are not nearly as effective as the increase lasts for a limited time and does not alter resting metabolic rate.

This is how you change the trend:

The resting metabolism shows how many calories the body burns at complete rest. They slow down with age, but with more muscle mass, a faster metabolism can be maintained.

Fruits and vegetables prolong the life of the bones

The bones gradually begin to deteriorate after forty. This is because the decomposing cells are now more active than the building cells.

The phenomenon is called osteoporosis and increases the risk of bone fractures. But it is quite possible to give the bones a helping hand.

The results of a large Chinese study show a clear correlation between vegetable consumption and higher bone mass and a lower risk of fractures in people aged 40-75.

The bones break down and are rebuilt

The bones are constantly being rebuilt throughout life, and there are mainly two cell types at work. They break down (red) bone tissue and rebuild it (blue).

During the growth period, the structural cells are more active and therefore the bones grow.

Bone breakdown increases after forty

At the age of 30, the bones stop growing, but at the age of 50, the decomposing cells do better.

This causes the bones to become more porous and the risk of fractures and cracks increases.

The effect is mainly caused by certain plant substances that have a positive effect on the metabolism of the bone-building cells.

They will be active longer and thereby reduce osteoporosis.

7 types for the bones

  • Broccoli
  • Carrots
  • Cantaloupe melons
  • Brussel sprouts
  • Kale
  • Spinach
  • Pumpkin

This is how you change the trend:

Fruits and vegetables alone are not enough to reduce osteoporosis. In addition, it is necessary to exercise to keep your bones healthy and to regularly get enough vitamin D and calcium.

60-74 years old

Training improves memory

Oblivion really takes hold in the sixties. Due to less oxygen flow to the brain, more and more brain cells die and this is seen in significantly poorer memory and other brain functions.

However, it is possible to regain some of the lost brain power with hard training.

In a study of two age groups—under 30 and over 65—participants were given a 12-week training program that included intermittent resistance training on exercise bikes, strength training with weights, or a combination of the two.

All wind from muscle cells

With age, the energy granules of the muscle cells have more difficulty using oxygen as an energy source. The reason is that it reduces the amount of oxygen enzymes. These enzymes reproduce the energy-carrying molecule ATP.

Intermittent training activates important genes

When older people engage in cyclic exercise, the activity of 22 genes in the energy granules increases. The genes form so-called ribosomes or net particles that increase the ability of energy particles to produce oxygen enzymes.

The energy particles get renewed energy

An increased amount of oxygen enzymes makes it easier for muscle cells to absorb oxygen and it is better used. The productivity of ATP increases and this not only benefits the muscle cells but also the brain.

In those over the age of 65, the ability of cells to absorb oxygen increased by 69%.

The ability to absorb oxygen also increased in the younger group, but only by 49%.

This is how you change the trend:

Regular exercise that raises the heart rate significantly can increase oxygen uptake by the cells. In this way, you keep the brain cells alive longer and thereby increase your memory and general brain capacity.

75-84 years old

Swim for your immune system

At the age of 80, the immune system’s production of B- and T-cells decreases significantly. The immune cells create essential defenses and are of the utmost importance when the body has to defend itself against infections and invasions by microorganisms.

But when the legions of immune cells retreat, hyperactivity rushes to other parts of the immune system.

Five benefits of swimming

1. Skin

Immune cells lose sensitivity.

2. Pancreas

Fewer fighting T-cells.

3. Lymphatic fluid

Fewer fighting T- and B-cells.

4. Spleen

Fewer protective B-cells.

5. Bones

Fewer protective B cells.

Chronic inflammation, even without the slightest sign of infection, often causes serious problems in people 75 years of age or older, and the inflammation plays a major role in incurable age-related diseases such as Alzheimer’s, type 2 diabetes, and cardiovascular disease.

Research shows, however, that old people who practice gymnastics and swimming suffer less from such diseases.

High consumption of vegetables with anti-inflammatory substances also strengthens the immune system.

This is how you change the trend:

Inflammation can be reduced by physical activity, especially swimming and gymnastics. A high consumption of vegetables with antioxidants and anti-inflammatory substances works in the same direction.

85+ years old

Strength training doubles strength

Around the age of 85, half of the muscle mass is gone and chronic diseases await. More than 70% of people over the age of 85 have difficulty walking.

Osteoarthritis and osteoporosis will become so common that the trend could be compared to an explosion. But it is still possible to help the weak muscles and bones.

This was proven by a study of 100 men and women in a retirement home. The average age was 87 years.

All participants had lean muscle mass, which increases the risk of falls and other accidents.

The participants were put into leg strength training three times a week for ten weeks. After that, muscle strength had increased by 113%. Walking speed increased by 12% and everyone found it easier to walk up and down stairs.

In addition, mass in the femurs had increased by 3% during the ten weeks of the experiment.

This is how you change the trend:

It’s never too late to start exercising. A study showed that strength training three times a week increased muscle strength in people over the age of 85 – and increased walking speed by 12%.

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