Don’t stop exercising as you get older 🚴🏻‍♂️ - Deepstash
Coffee Culture

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Coffee Culture

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Don’t stop exercising as you get older 🚴🏻‍♂️

Don’t stop exercising as you get older 🚴🏻‍♂️

Staying active throughout life keeps your body young, according to researchers at the University of Birmingham and King’s College London.

They found that amateur male and female cyclists aged 55 to 79 who had exercised for most of their lives not only had significantly less loss of muscle mass and strength for their age, but also had an immune system that had defied ageing compared with non-active control participants.

462

1.06K reads

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Eat more leafy greens, cauliflower and beetroot 🥬

A diet rich in leafy greens, along with regular exercise and sleep, has been shown to help reverse ageing by two years in just eight weeks, by triggering changes to DNA methylation, a process that affects cell turnover.

In Fitzgerald’s study, male participants ate 250g dark leafy greens, 2...

479

1.22K reads

Eat mushrooms several times a week🍄

Eat mushrooms several times a week🍄

Researchers reporting in the journal Food Chemistry hailed white button mushrooms as potent anti-ageing foods because of their unusually high content of two antioxidants — ergothioneine and glutathione — that have been shown to preserve cellular health.

In her study Fitzgerald says all var...

474

1.13K reads

Aim for at least 30 minutes of physical activity a day 🤾

Aim for at least 30 minutes of physical activity a day 🤾

Research in 2017 by the University of California, San Diego, in the American Journal of Epidemiology, found that women who lived mainly sedentary lives, sitting down for ten hours a day, displayed DNA evidence indicating that they were physically eight years older than women who did at least 30 m...

468

1.18K reads

Eat tomatoes and peppers🍅🫑

Eat tomatoes and peppers🍅🫑

They are rich sources of lutein, an antioxidant carotenoid that Dr Kara Fitzgerald, a researcher in nutritional biochemistry at the Institute for Functional Medicine in Washington, found to have a profound effect on slowing biological ageing.

Other researchers show that a good intake of ly...

486

1.54K reads

Cut out ultra-processed foods 🍨

Cut out ultra-processed foods 🍨

In 2020 researchers from the University of Navarra in Pamplona, Spain, warned that eating ultra-processed foods such as ready meals, ice cream, crisps, cakes and processed meats is linked to the accelerated shortening of telomeres, structures located at the ends of our chromosomes that are marker...

471

1.62K reads

Consume a dish of berries every day 🫐🍓

Consume a dish of berries every day 🫐🍓

Dark berries are a rich source of anthocyanins, the antioxidants that give them their red and purple colour and which have been shown in studies to help to prevent age-related metabolic damage.

And a 20-year Harvard study showed that women who ate blueberries at least once a week or strawb...

490

1.32K reads

Take 7,000 steps a day 🚶

Take 7,000 steps a day 🚶

Middle-aged adults who take this sweet spot of walking steps every day are 70 per cent less likely to die at a younger than expected age than those who manage a lower daily total.

In the study of 2,110 adults wearing trackers, researchers found that taking more than 10,000 steps a day did ...

473

1.7K reads

Get 30g of fibre a day 🍏

Get 30g of fibre a day 🍏

Not many of us get enough fibre in our diets, writes Bee but an added incentive to increase our intake comes from a study in Journals of Gerontology showing that it helps to slow ageing.

All the dietary factors they examined in a cohort of adults aged 50 and older — including a person’s to...

504

2.01K reads

Get seven to nine hours’ sleep a night 😴

Get seven to nine hours’ sleep a night 😴

A single night of insufficient sleep can make an older adult’s cells age quicker, according to a study at UCLA presented to the American Academy of Sleep Medicine.

Not only that, but poor sleepers feel older and have a worse outlook on ageing, which ultimately affects their health, accordi...

472

1.17K reads

Go running or do interval training🏋🏻‍♂️

Go running or do interval training🏋🏻‍♂️

Lift weights to preserve muscles and prevent falls, but keep up your cardio for anti-ageing effects.

When researchers from Leipzig University compared the effects of running and interval training with weight training on markers of ageing for a study in the European Heart Journal, they foun...

475

1.18K reads

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