7 small things to change your "longevity gene"

If I tell you that we can optimize longevity genes through small changes, would you believe it? In fact, cutting-edge science has gradually revealed the code of human aging and longevity, and this code is the "telomeres" that exist on chromosomes. Changing lifestyles can potentially extend human lifespan. We have compiled a number of studies in the United States to tell you 7 things that can change your longevity genes.

1. Don’t talk too much about stress.

Stress cannot be seen or touched, but little do we know that stress can really affect our lifespan. In a study of women of the same age, the University of California found that women who often feel stressed have much shorter telomeres than women with less stress, and the difference is equivalent to 10 years of premature aging.

Researchers say that regularly relieving stress by practicing yoga, meditation, chatting with friends or listening to music can increase telomerase activity by 43%, thereby extending telomeres.

The researchers also specifically recommended the "grimacing stress relief method": contract your face (facial expression as if something hit your feet) for 15 seconds, then relax. Repeat this several times to effectively relieve tension.

2. Make exercise your “friend”.

It is not alarmist to say that sitting for long periods of time can shorten your life. Researchers say that exercise can help relieve stress and increase telomerase activity. If you do high-intensity exercise for 14 minutes every day for 3 consecutive days, you will see results.

In terms of exercise methods, choosing your favorite sport will help you persevere. Hiking, brisk walking, swimming, and ball games are all good choices. When setting exercise goals, you should be realistic and not rush for quick results. In addition, it is also very important to reward yourself appropriately and find a sports partner.

3. Add more whole grains to the table.

Dietary fiber is an indispensable element in a healthy diet. Research from Wake Forest University in the United States found that dietary fiber (especially cellulose from grains) not only plays an essential role in maintaining a healthy digestive system, but can also extend the length of telomeres. Researchers believe that the anti-inflammatory and antioxidant effects of whole grains are the key.

In addition to whole grain foods, dried peas, lentils, green beans and other legumes, eggplant, spinach, figs and pears are all high-fiber foods that we usually overlook. Eating them regularly can help you easily get 25-30 grams of dietary fiber every day.

4. Always stare at the scale.

If you find that the "fat belly" has gotten bigger, then you are one step further away from your goal of longevity. A study by the National Institute of Environmental Health Sciences in North Carolina, USA, found that obesity can lead to chronic inflammation, which in turn leads to oxidative damage. The longer you are overweight or obese, the greater the oxidative damage to your body. Obesity accelerates the aging process of the human body.

5. Supplement more "natural vitamins".

Research from the National Institutes of Health found that supplementing with vitamins C, E, and B12 can help extend telomere length because they have antioxidant and anti-inflammatory effects that protect telomeres from damage.

Researchers say that for healthy adults, a balanced diet can provide the various vitamins needed by the human body, without the need for additional supplements. Supplementing through natural diet is safer and has better anti-aging effects.

6. Eat fish at least twice a week.

Protecting the heart and improving brain health are recognized benefits of eating fish. A study on the impact of nutrition on human telomeres conducted by Ohio State University in the United States found that eating fish can improve and protect telomeres. After four months of supplementing with omega-3 fatty acids found in fish, the human body was able to lengthen the telomeres in blood cells.

Fatty fish such as salmon and tuna contain the most omega-3 fatty acids, which can resist inflammation and oxidative damage, thereby protecting telomeres. Researchers recommend that the average adult should eat fish at least twice a week.

7Try to stick to the above good habits.

Improving longevity genes is a long-term process. Researchers say that combining multiple healthy habits can maximize the effect of extending telomeres.

Studies have found that if you relax your body and mind through meditation, eat whole grains and fish regularly, take appropriate multivitamins, walk for 30 minutes every day, 6 days a week, and supplement with fish oil, you can eventually increase the activity of telomerase in the human body by 29%-84%. Therefore, if you want to live longer, you must persist in these good habits.