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Getting older is a natural part of life — and it can be quite a beautiful part, too.

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Determined to enjoy longer and healthier lives, two women researched the science to find the key. Here, they share what they discovered.

W hen Susan Saunders was 36, her mother was diagnosed with animated chat room dementia. When she was a student, her grandfather died from cancer months after he retired; later, she watched her mother care for her grandmother, who lived with dementia and crippling rheumatoid arthritis for nearly 30 years.

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But by then I had four young children and there was precious little time for my own health. Together, Saunders and Streets started researching the latest science on how to have a healthier, happier old age and how to apply it to their own lives, and blogged about their findings for five years.

Their Age Well Project has now been published as a bookcompiling almost shortcuts to health in mid- sex chat snapchat later life — and Streets and Saunders, who are both in their 50s, say they have never been in better health. We started our project to age well by compiling ancestral health trees, listing any known illnesses in old age and the causes of mortality and ages at death of as many direct ancestors as possible.

We did DNA tests, built records of our blood pressure, blood glucose, cholesterol and vitamin D levels, sexting chats took note of our BMI and waist-to-hip ratio to devise more personalised ageing plans.

Drinking coffee has also been linked to reduced risks for several cancersheart disease and type 2 diabetes. Walking is good, but free chat line number decatur matters. Brisk walking has been linked to better memory, better health and a longer life. Increase your pace until you are slightly out of breath or sweaty and aim for 30 minutes a day, ideally outdoors to get the additional benefits of vitamin D and light.

New research suggests that those walking first thing in the morning also make better decisions during the day, so consider swapping your morning commute for a robust walk. Trees produce phytoncides which help to lower blood steeler chat rooms, reduce stress and boost immunity. The microbes in forest soil have been found to reduce depression and may contribute to the health of our microbiome.

A minute walk is all it takes to reap the benefits, but researchers have found that a weekend in the woods improves immunity for up to a month, while a short afternoon run or walk somewhere green means better sleep at night. Our free c2c sex chat have adapted to go without food for short periods — the surprise has been discovering how beneficial this is for many of us.

There are several forms of fasting and it naughty adult chat in wustenau important to find one that suits your lifestyle. Online chat indian girls like the extended overnight fast of hours, which has been found to improve gut health, but was also followed by our distant forebears, who typically ate supper at sundown, rarely snacked, and then ate mid-morning the following day. Experts believe resistance training is as important for ageing as aerobic exercise, eating vegetables and sleeping well.

Recent research found that older adults who did twice-weekly strength training lived longer and with less illness than those who did none. We like rowing and weight-training for efficiency; we also keep pairs of weights near the kettle and the TV and lift them if we have a few minutes to spare. Although reading is sedentary and solitary, frequent reading has been linked to longer, healthier life.

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A Yale study of 3, overs found that reading increased longevity by almost swingers chat rooms years; readers of books outlived readers of newspapers and magazines. While those who read for more than 3. Meanwhile, every expert seems to recommend reading as a means of getting to sleep.

While many of us dream of a golden age of retirement, a study found that people who worked longer lived longer, a fact free tour chat rooms 54983 sex in earlier longitudinal studies that sex chat rooms correlations between retirement and poor health. Researchers speculate that this is because working usually involves social interaction, movement and a sense of purpose. Several studies have linked retirement with loneliness and depression.

But working long hours year after year is not the answer either. Research shows that from mid-life onwards, the sweet spot for health and longevity is working at a less intense pace and perhaps for fewer hours. Old brains are just as equipped to build new neurons and synapses as young ones. Chat nudismo terra this process works best when we repeatedly force ourselves to learn new things. The brain loves novelty: crafts, games, even cooking from a new recipe, all trigger the creation of neurons, but the more complex and more difficult the new activity is, the greater the rewards.

Free adult chat pad something that also involves social interaction and a bit of movement, such as singing.

Best of all, try learning complex new dance moves. Several studies have found that nappers have better attention and focus, better depressed teen chat and better non-verbal reasoning. But the key is to keep the nap short about 30 minutes. Studies consistently show that naps of more than 90 minutes can be detrimental to our health.

Ask your doctor for alternative medication, particularly if you are taking several pills containing anticholinergics. Study after study has found that supplements have very little benefit; we invest in good food instead. However, when it comes to vitamin D and zinc, the data is robust: vitamin D — in the right dosage — can help us age well while zinc has been shown chat 1 reduce the severity of coughs and colds.

Pollution is rapidly becoming the biggest threat to our ability to age well, with more and more research linking madison chat matter to lung cancer, heart disease, dementia, hypertension and diabetes. It is vital that we are vociferous in lobbying for cleaner air 14 year old chat that we chat with sluts free in lukqun our part in reducing our own personal pollution footprints.

But we can lessen the damage of living in heavily polluted cities. Avoid congested ro, switch to an anti-inflammatory diet shown to mitigate the effects of pollution in some peopleinvest in a good quality air purifier and rotate it round your house, and fill your house with pollution-fighting greenery. Olive oil consumption has also been linked to a slowing of the progression of breast cancer, reduced bone mass loss and better blood glucose control.

Use it to cook or dress multicoloured vegetables. The adage, use it or lose it, is never truer than when applied to bone strength.

10 secrets from a beauty pro

The most beneficial exercise, if your ts are up to it, is jumping — try to jump 10 to 20 times a day with a second rest between each. Other high-impact exercise, such as running or skipping, also increases bone density. Resistance training such as lifting weights also boosts bones, but exerts less pressure on ts. If that all sounds too sweaty, ballroom dancing improves balance and coordination, resulting in fewer falls and fractures. Loneliness is as big a mortality risk as peopleproblems org chatroom. An eight-decade study found a clear correlation between having a large social network and living longer.

More recent research shows the quality of friendships also helps keep us alive: ask yourself if your friends stimulate you and if they have a positive cissna park illinois phone chat line.

Helping and caring for others also strongly correlates with longevity. It is often thought the immune system weakens with age, but research indicates that the reverse may be true: the immune system actually overreacts as we get older, free chat lines numbers local more inflammation in the body when it is confronted by a virus, for example and speeding up the ageing process.

Support your immune system with a diet high in dark leafy greens, brassicas such as cabbage and broccoli dinner chat mature knotts, alliums such as garlic, leeks and onions and mushrooms.

Shiitake mushrooms, in particular, have been found to have a powerful effect on the immune system. If you have a cold, try a simple miso soup with mushrooms, ginger and greens. Changing how you eat, rather than what you eat, can make a bigger impact on longevity than a radical dietary overhaul.

Piles of vegetables, whole grains, pulses and lean protein fill up our plates now. We also aim to eat earlier, whenever possible, to allow digestion to kick in well before bedtime. This means less disturbed sleep and a longer overnight fast, too. Eating earlier has enabled us to eat more slowly — an essential but overlooked factor in the Mediterranean diet, allowing satiety hormones to kick in. And when we have eaten, we stop. Constant grazing and snacking means that the digestive system is permanently working — and therefore also permanently producing insulin, potentially leading to insulin resistance, a precursor to diabetes.

It is also antiseptic, antibacterial and packed with antioxidants. Other studies have linked curcumin supplementation to reduced pain for arthritis sufferersimproved liver function and some relief from irritable bowel syndrome symptoms. Add honey to taste and stir well. It appears to reduce stress and promote empathy, and regular practitioners seem not to lose grey matter, or suffer reduced chat en chicago, as they age.

Take group masturbation chat few moments to focus break up chat rooms free your breath or your surroundings to promote a feeling of calm.

If you make just one dietary change to boost longevity, make it this one. An Australian study tracked the diets of 1, people over 10 years to discover the impact of carbohydrate consumption on successful ageing. The most successful agers those most free of disease after a decade chat canadense the ones with the highest fibre intake — usually from fruit, wholegrain bread and oats. The researchers suggested two possible reasons for this: fibre chat room indonesia the digestion of food, thus keeping insulin levels in check, which in turn reduces inflammation a key trigger of ageing ; and some friend chat rooms of fibre ferment in the body, producing short-chain fatty acids, which also dampen inflammation.

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Fibre also helps reduce cholesterol levels, which in turn supports heart health, and lowers colorectal cancer risk by mature women chat food chat phil the gut quickly. The recommended daily intake of fibre is 30g; the UK average is 18g.

A daily cup of beans or pulses, plus quality whole grains such as brown nude chat live, quinoa and granary bread, will help boost your intake. Our electronic devices play havoc with our delicate circadian rhythms. Screens produce blue light, which helps wake us up in the morning, but at night suppresses production of melatonin, the vital sleep-inducing hormone.

Control your exposure by adding time-sensitive filters that block blue light from your laptop and phone; set an alarm to remind you to start a pre-bed wind-down; and keep electronics out of the bedroom. The best ways to protect our eyes are to avoid smoking, keep active and eat healthily, including foods rich in macular pigments — anything bright yellow, orange or green is a rich source.

8 natural beauty tips for your skin

Include plenty of vegetables such as corn on the cob, orange peppers, carrots and kale in your diet. Regular eye tests are a must: eyesight changes rapidly after the age of Wear good-quality sunglasses on sunny days, even in winter, and take regular breaks if you spend a lot of your day looking at an electronic screen.

The health benefits of owning a dog are obvious: dogs need walking, caring for and routine, all of which help us age better. A study of more than 3 million Swedes aged fairdale west virginia chat sex to 80 found that dog owners had a lower risk of death due to all causes.

Skin and hair and the effects of age

Pet owners also sex chat phone perth lower blood pressure and cholesterol than non-pet owners: stroking an animal lowers levels of the stress hormone cortisol. Dog ownership increases the quantity of 56 classes of bacterial species in the home, which in turns boosts gut health. Studies desibhabhi chat found that older people with a negative attitude to ageing have worse functional health, slower walking speeds and lower cognitive abilities than those with a more positive attitude.

Negativity, unsurprisingly, puts stress on the body, elevating cortisol levels, which in the long term can impact heart health, sleep quality, weight and cognition. You really are as old as you feel, it seems. Happy ever after: 25 ways to live well into old age. Illustration: Guardian De.

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