9 rules of health and longevity,

Dan Buettner, the author of the book, has long studied the phenomenon of longevity and made simple recommendations for a healthy and active life. You will be able to lose weight and maintain a great figure, you will feel younger and fresher, sharpen your mind and become less tired. Everyone can throw on themselves a dozen years of healthy life, which is taken away by fast food and other bad habits.

And one more thing: do not try to follow all the rules at once – as they say, it is better to pick a fruit that hangs low. To start, choose the ones you can handle. Start with the two that will bring you personal success. Then you can gradually add new ones.

The oldest people on Earth do not run 42 kilometers marathons. On the contrary, they give themselves low-intensity physical activity every day. Walking, gardening, grazing, or grazing – these simple activities can help maintain joints, strengthen muscles and develop coordination.

Start small: skip the elevator, walk the dog for an additional ten minutes, stand on one leg while brushing your teeth. By the way, this perfectly develops balance – as you know, falls are one of the most common causes of illness and even death in the elderly.

Add variety to your daily life:

● get up off the couch every time you change channels,

● wash my floors with a rag, not a mop,

● mow the grass with an ordinary scythe,

● walk at lunchtime.

Do not over eat your fill – get up from the table with a feeling of slight hunger. Calorie restriction increases life expectancy and lowers the risk of heart disease.

● Eat from small plates.

● After the main course, wait 20 minutes, and then think if you want dessert.

● Buy small chocolates and packs of chips.

● Make yourself big sandwiches, but increase the volume with vegetables and herbs.

● Eat while sitting and stay focused, don’t be distracted by outside stimuli.

● Dinner should be light, but a piece of cake and meat can be enjoyed in the morning.

Fresh vegetables, fruits and berries, cereals, beans, greens are what helps to live longer. In such food there are fewer calories, but it is more nutritious: you will be satiated better with a bowl of vegetable salad. And it also contains many vitamins and minerals.

● Try to eat vegetables at every meal.

● Place a bowl of fruit in the kitchen for a snack.

● Don’t forget about grains and legumes.

● Try different fruits and vegetables to diversify your diet.

● Eat some nuts every day.

Scientists have proven that the less meat we eat, the longer a healthy and active life is. Of course, this does not mean that you need to become a vegetarian and give up the adored by everyone kebabs, kebabs, cutlets and other yummy food. Just cut back on meat dishes.

● Eat soy meat: Soy is rich in protein and lowers the risk of heart disease.

● Make it a rule to eat lean (that is, lean) meat 1-2 times a week.

● Eat meat dishes in small portions, it is better to fill the plate with herbs and vegetables.

Absolutely every centenarian knows why and for what he wakes up in the morning. Everyone has different occupations: someone grows greens on the plot near the house, someone talks to friends at the same time every day, and someone takes care of their children and grandchildren. The goal can be related to both work and hobbies.

● Think about what kind of activity brings you pleasure, from which you are delighted, and do it.

● Find a partner to make your dreams come true together.

● Learn new things: learn to draw, play musical instruments or dance, learn a foreign language.

Stress shortens our lives: we are constantly running somewhere, not making out the roads. Business, worries, you need to get there, to do it … All organs and tissues suffer from overstrain, and most of all goes to the brain. Just what is it all for?

Centenarians radiate calmness and serenity, they take their time and enjoy simple things. If you want to live long enough, be sure to find time to rest. You need to pause periodically to get rid of the hassle and take a break.

● Sleep at least 8 hours a day: Getting adequate sleep strengthens the immune system and reduces the risk of heart disease.

● Avoid information downloads: watch less TV, read newspapers and hang out on social networks.

● Don’t work on weekends: the brain needs a break to function properly.

Social connections are one of the most important components of longevity. All old people, who have reached the old age of 100 years or more, constantly communicate with their family, friends, neighbors. They may belong to some faith and regularly attend a spiritual community. The main thing is not to be alone and enjoy the chatter about trifles.

● Visit relatives, keep in touch with them.

● Take an active part in social life.

● Create family rituals, such as a must-have dinner on Wednesdays.

● Family always comes first. Parents, children and spouses, grandparents are the most important things you have. Don’t let work and business steal your time.

It’s pretty simple! Follow these simple recommendations – and you will definitely add years of healthy and fulfilling life to yourself.

Vitamin D, which is produced by exposure to UV rays, is vital for the body. When it is not enough, the risk of earning serious illnesses, one way or another associated with age, increases tenfold: cardiovascular diseases, dementia, sclerosis, high blood pressure, diabetes mellitus.

● bask in the sun at least twice a week for 15 minutes.

● Don’t forget to use a cream with SPF 15 or higher.

● If you live in a climate with little sun, take a multivitamin.

And this is just not a joke. All centenarians smile and laugh a lot, rejoice at any little things. They are very open and positive people.

● Get together with friends once a week to have a lot of fun.

● Watch entertainment programs (but, of course, in moderation).

● Try to see the good in every situation.

● Learn to laugh at yourself.

Based on materials from the book “Blue Zones”