No matter how hard mankind has tried for many centuries, a means that can stop aging and preserve eternal youth has not yet been invented. However, do not despair, because although you cannot save forever, but it is quite possible to significantly prolong youth, for this you just need to adhere to a number of certain rules that will ensure health and strength to our body.
Paying daily attention to your body, taking care of nutrition, doing physical exercises, giving up bad habits and leading a healthy lifestyle, you can significantly bring your dream closer and not think about your age for a long time. Those who have already tried such methods of prolonging youth on themselves will say with confidence that it really works, because even older people can feel young and cheerful.
We will talk about one of the most important factors of longevity (some scientists consider it the main one), called the "hormone of eternal youth" - melatonin.
A HORMONE THAT BECAME A "HIT" OF PHARMACY SALES
Melatonin is a hormone that is produced in the human body. It was discovered in 1958 by Yale University dermatologist Professor Aaron Lerner. Numerous further studies of this hormone have shown that it plays a huge role in maintaining health, preventing diseases and prolonging youth. Melatonin helps lower blood cholesterol levels, reduces the destructive effect of stress hormones that can damage the heart muscle, especially in old age, when it is more difficult for the body to recover from an illness, sad event, quarrel, disappointment.
In addition, melatonin is a protection against high blood pressure, allergic diseases, colds, an assistant in the treatment of schizophrenia, Alzheimer's disease and parkinsonism. It is easier to name a disease that is not subject to melatonin, because, by regulating all body systems, it is able to fight many diseases. This hormone also helps prevent diseases.
Melatonin is so important for the preservation and restoration of the body that it has even been produced in the form of drugs and sold in pharmacies. Today, for many Americans and Europeans, it is considered normal to take melatonin at night, like vitamins. At one time, this hormone was a bestseller in America. Every pharmacy and every health food store felt it was their duty to display a picture in the window that said, "We have melatonin" to attract customers.
But… with the same success, any of us could hang such a picture on our chest, because you and I also have melatonin, and most do not need to buy it at all in a pharmacy. There are many natural ways to raise the level of the hormone in the body at any age.
EPIPHYSIS IS THE MAIN PRODUCER OF MELATONIN
A few decades ago, in medical encyclopedias around the world, one could read about the “nondescript pea” located in the depths of the human brain, the following: “The pineal gland, or the pineal gland, is a rudimentary organ, has no independent meaning.” Research over the past 40 years has refuted this claim. It has been established that it is the pineal gland that produces a special hormone melatonin, which controls age-related changes.
The maximum production of melatonin is observed in childhood, then it declines. After the child reaches the age of 12, the state of his immunity is controlled by melatonin, the maximum production of which in the body is reached by the age of 25, and then begins to decline. After the age of 60, melatonin levels drop to 20% of normal and below. Accordingly, there is a sharp decrease in immunity, there are "age-related diseases".
Scientists suggest that the reason for this is an excess of free radicals (aggressive molecules that damage cell membranes) in the body, which are consumed by melatonin reserves. Therefore, in order to prevent excessive consumption of this hormone, you need to take measures to combat free radicals, one of them is a plant-based diet rich in antioxidants - the body's main defenders against free radicals. They neutralize free radicals, the main sources of which are considered to be fatty foods, heavy metals from the environment, and tobacco smoke.
The pineal gland is also called the heart of the brain. With the help of melatonin, it helps the heart to work throughout a person’s life, transmitting its signals throughout the body.
Restoring the initial level of melatonin in the body not only renews the regulation of all biological systems and organs, but also rejuvenates the pineal gland itself, restoring its ability to independently produce melatonin.
WHY SLEEP IS "THE BEST MEDICINE"
“Sleep is the best medicine”, “You need to sleep with grief” - these folk wisdoms are absolutely right. Many scientific studies confirm: who sleeps a lot, he lives longer and gets sick less.
Scientists have found a scientific and practical justification for this. The fact is that it is at night that 70% of the daily amount of melatonin is produced. It is he who regulates biorhythms: it helps to adapt to the change of day and night, sends animals into hibernation and drives us to bed after dark. Hormone production begins to rise at dusk, reaches a maximum from 0 to 4.00 in the morning and falls with dawn. We fall into sleep, and melatonin gets to work - restores, repairs, strengthens ... After all, it is one of the most powerful natural immunomodulators and antioxidants.
“If the pineal gland is likened to a biological clock, then melatonin is a pendulum that ensures its movement,” explains Professor Vladimir Anisimov, President of the Gerontological Society of the Russian Academy of Sciences. “As you know, the smaller the amplitude of the pendulum, the sooner the clockwork will stop.” With age, the production of melatonin decreases, and this is a signal to all other body systems that it is time to give up, it's time to get old.
If melatonin is not enough in a young body, then it also begins to age at an accelerated pace. Convincing data from other large studies show that people who are forced to work regularly at night, which means they are chronically deficient in melatonin, have a 40-60% higher risk of developing coronary heart and vascular disease and metabolic syndrome - a combination of obesity, hypertension, diabetes and atherosclerosis, in a word , a bouquet that shortens a person's life.
Night and darkness are two important factors in melatonin production.
Scientists have made another important conclusion: you need to sleep at night and in the dark. Why? The fact is that the pineal gland produces serotonin during the day - a substance called the hormone of pleasure, or the hormone of happiness. If there is enough serotonin, we have a good mood and life is a joy to us. And if not enough - there is apathy, depression and depression, depression, or, conversely, increased aggressiveness, irritability, anxiety and anxiety.
But when it gets dark outside, the pineal gland begins to produce melatonin. Darkness (preferably complete) and night are the two most important conditions for its formation. If we lived in harmony with nature, which programmed our body to follow natural daily rhythms, to get up at dawn and go to bed at sunset, there would be much less illness and premature death.
Nature could not foresee that people would invent electricity and be able to stay awake in the evenings, and even at night, by the light of lamps and thereby deprive themselves of a vital hormone. It is important to know that melatonin is produced most actively between 0 and 4 am. During these hours, you should try not just to rest, but to sleep, so that the body produces enough melatonin for its recovery.
And why is sleep most sound in the early hours of the morning? Because it is at this time that the highest concentration of melatonin accumulated overnight in the blood is reached. But it is impossible to stock up on melatonin for the future: the “portion” developed overnight is enough only until the next evening. People who prefer a nocturnal lifestyle should keep in mind that daytime sleep does not at all compensate for the absence of a nighttime one. Even if you try to sleep off during the day after a sleepless night, melatonin will not be produced in the body, which means that such a rest can hardly be considered complete.
Scientists believe that it is excessive illumination that shortens the life of residents of large cities, and even introduced a special term “light pollution”.
Therefore, take into service five "night tips":
1. Draw blackout curtains at night.
2. Don't sleep with a night light or TV on.
3. When getting up at night, do not turn on the light. To illuminate the toilet, a dim night lamp that plugs into an outlet is enough.
4. If you stay up late, the lighting of the room should be dim and certainly not a fluorescent lamp.
5. Try to fall asleep no later than midnight: the maximum melatonin is produced from 0 to 4 in the morning.
HOW TO STIMULATE THE PRODUCTION OF MELATONIN?
Fortunately, it is not difficult at all - and even pleasant when you get the taste.
First, respect the daily cycles. Those who go to bed early (around 10 pm) and wake up at dawn produce the most melatonin per night and feel more energetic and productive all day.
Second, keep in mind that many medications, coffee, alcohol, and nicotine reduce melatonin production.
Thirdly, try to include in your diet more foods containing an amino acid called tryptophan: it is this amino acid that serves as the “building block” for both serotonin and melatonin. Most tryptophan is found in hard cheeses, chicken eggs, lean meat, beans, pumpkin seeds, nuts.
From some products, melatonin can also be obtained in finished form, because this hormone is produced not only by people and animals, but even by plants, and to the greatest extent - corn, rice, oats, barley, tomatoes, bananas. Eat these foods about an hour before going to bed. During this time, the level of melatonin in the blood will rise, and you will feel its sleepy effect.
It should be noted that, first of all, carbohydrate food contributes to the production of melatonin in the body. Just keep in mind: a carbohydrate "sleeping" dinner should be eaten on an empty stomach, it should not contain protein foods, the amount of fat should be minimized. Pasta, for example, is best cooked with vegetable gravy, and potatoes are best baked in their skins.
Fourth, do not forget about vitamins. Some of them, such as B3 and B6, can increase the production of melatonin. A large amount of vitamin B is found in dried apricots, sunflower seeds, whole grains of wheat, barley, and vitamin B6 is found in whole grains of wheat, carrots, hazelnuts, soybeans, lentils, as well as shrimp and salmon fish.
Those who prefer to get these vitamins in the form of pharmaceutical preparations need to know that vitamin B6 is recommended to be taken in the morning- it first has a stimulating effect and can interrupt sleep. Vitamin B is best taken in the evening along with calcium (1000 mg) and magnesium (500 mg), which at this time of the day will also contribute to the production of melatonin.
Fifth, keep an eye on the electromagnetic background. Electromagnetic fields adversely affect the functioning of the pineal gland. If possible, limit daily contact with these fields, at least at night. (remove electronic equipment from the bedroom). Their main sources are computers, copiers, televisions, power lines, and poorly insulated wiring.
IS IT DANGEROUS?
As you know, every medal has its reverse side. For melatonin, it has not yet been discovered. However, the craze of Americans for such hormonal drugs is of concern to physicians. The fact is that taking even a relatively small dose of them (1-2 mg) causes an increase in the content of melatonin in the blood hundreds of times compared to the natural level. Pharmacists put this dose into their preparations in order to ensure a sufficiently high level of the hormone in the blood during the night and get a guaranteed hypnotic effect. The pineal gland itself produces the hormone in much smaller quantities, but constantly and in accordance with certain patterns.
Therefore, many researchers have come to the conclusion that the additional administration of this hormone can be useful only for patients and the elderly.
However, anyone who wants to maintain or improve their health and increase life expectancy should take care of the natural level of melatonin increase.
Research has shown that the aging process can be stopped immediately. Scientists are sure that we are able to use our biological potential up to 120 years. Laboratory tests have shown a connection between an increase in melatonin levels and an increase in resistance to diseases, a revival of sexual activity, which lasts until death.
Scientists say that melatonin is able not only to prolong a person's life by a good third, but also to change its quality, preserve youth and allow you to remain energetic and cheerful throughout your life.
Scientists have long proven that the foods we eat affect our emotional state. Try switching to proper nutrition, and you will provide the body with vitamins and amino acids that will improve your mood, make you more alert and active.
How diet affects our mood
A normalized balance of nutrients in the body, which ensures proper nutrition, is the first step towards a slim figure and a great mood. Therefore, in your diet you need to pay attention to three valuable components. The first is protein products (chicken breast, cottage cheese, eggs), which make our muscles more elastic and embossed, help to form a slender body within 2-3 months. The second is carbohydrates contained in cereals, vegetables, fruits. They supply our body with useful substances - calcium, iron, vegetable protein, which have a beneficial effect on the nervous and digestive systems. We forget about fatigue and poor health, stomach problems.
Everyone dreams of waking up refreshed and energetic. But the reality is quite different, and most of us have a hard time opening our eyes. Modern life moves at a fast pace, and not everyone manages to cope well with the level of stress that piles on us during the day. Prolonged fatigue is the cause of many diseases and. But who, if not us, is able to change the situation in order to feel a surge of vivacity again.
Physical exercise and a normal eight-hour sleep perfectly help with this. And proper nutrition stimulates the body to release more energy, which will help to cope with most stresses. Consider proven strategies that will increase our energy.
Add Omega 3
Studies conducted by nutritionists have shown that daily consumption of omega-3 fatty acids leads to increased levels of concentration and energy. Therefore, it is desirable to include at least one source of such a substance in the diet. It can be found in fish, seeds, and tree nuts. Omega-3 supplements are now available. Although they are useful, they cannot replace good nutrition.
Get ready to eat
The amount of sugar in the blood is responsible for the amount of energy in the body. Therefore, a long abstinence from eating leads to fatigue and hunger. If nothing useful for a snack is prepared at hand, then the unhealthy will be used. To prevent this from happening, you need to prepare some nuts or dried fruits in advance. They will help to satisfy hunger and replenish the amount of sugar. You can also eat yogurt, berries and some fruit.
Drop strict diets
Diets aimed at restricting the body in calories, in the end, only bring harm. When a person receives less energy through food, he immediately experiences fatigue. In addition, the body turns on the process of energy conservation, which leads to a slowdown in metabolism. As a result, the desired weight loss occurs much more slowly. And if at this moment a person begins to eat more, then the weight is gained faster. The optimal solution for this issue is to eat as much as the body needs.
Nutrient rich foods
Many vitamins and nutrients are needed by the body for a full metabolism. If a person eats improperly, eventually he is overcome by fatigue. Therefore, while eating, you should give preference to foods with high nutritional value. It can be nuts, fruits, legumes, vegetables, grains. On the other hand, eating artificial sweets, fatty foods, refined breads will give the body a lot of calories, but not nutrients, which will eventually lead to obesity and fatigue.
Drink more
In order for the human body to function normally, it is necessary to monitor the water balance. Only in this case it is possible to speak about cheerfulness and vigor. In this case, it is better to give preference to purified and mineral water, and try to avoid juices and sports drinks. During the summer, it is recommended to carry a small bottle of water with you.
Don't Forget Antioxidants
They help the human body resist harmful chemicals. An increased amount of the latter leads to fatigue and a variety of diseases. Most antioxidants enter the human body through plant foods. Therefore, it is best to use vegetables and fruits that have a rich color in food.
Caffeine - alert or tired?
When drowsiness or fatigue appears, some people resort to a proven remedy - a cup of coffee. Immediately after this comes cheerfulness and a boost of energy. But the effect produced is temporary. At the end of it, fatigue and a feeling of hunger come. This is due to the fact that the body was stimulated by caffeine, but did not receive any nutrients to replenish energy reserves. In addition, the constant use of coffee leads to addiction and creates unnecessary problems. Therefore, it is better to replace it with green tea, which contains not only caffeine, but also antioxidants.
Be sure to have breakfast
As tempting as it is to skip breakfast, it's best not to. For the human body, it serves as a kind of start for normal metabolism. In addition, breakfast provides the necessary energy for effective work. To get a boost of energy in the morning, you need to give preference to fruits, cereals and cottage cheese in your diet.
From early childhood, we have heard that the dress must be protected again, and health - from a young age. Indeed, it is easier to be healthy when you prevent the disease, carry out prophylaxis and strengthen the immune system. People who lead a healthy lifestyle are much less likely to get sick and feel much better than those who do not pay due attention to healthy lifestyles.
To some, a healthy lifestyle may seem like something complicated or even unrealistic, but in fact everything is very simple. We offer you six simple rules, the observance of which will help maintain health and well-being for many years.
So, how to become healthy.
Rule #1: Movement is life. It doesn't matter how you move, what matters is that you move in general. Jogging or walking, active fitness or calm yoga - all this is a great way to keep yourself in good shape. Do not forget about the regularity of classes. If physical exercise is not for you, then at least just take a daily walk in the fresh air for at least half an hour a day. Walking on foot is no less beneficial for the body than, for example, morning exercises.
Rule #2: Positive thinking. Scientists have proven that happy people live longer than unhappy people and are much less likely to get sick. We create our own mood and choose whether to be offended by something, whether to get annoyed because of something, or it may be better not to notice it, or to correct the situation. Try to focus your attention on joyful moments, on some pleasant little things. Before going to bed, remember what good things happened to you during the day. Always think of your friends and ignore your enemies.
Rule #3: Water as a source of health. Drink 8 glasses of pure water every day, and your body will work like clockwork. Do not forget that tea and coffee dehydrate the body, so if you use them fanatically, you need to drink even more water.
Rule #4: Diet. Include plenty of fruits and vegetables in your menu every day. They contain fiber, which helps the body remove toxins in time. Do not eat before going to bed, because at night the body is supposed to rest, not digest food. Do not overeat: food for one meal should fit in two of your palms. This is the standard you need. Anything more will be detrimental. Avoid refined sugar. Replace it with healthy supplements like honey, stevia, or agave syrup.
Rule #5: Say "no" to beriberi. Make it a rule to drink a course of vitamins after each winter. In spring, our body needs additional immunity support. A good immune system is the key to good health.
Rule #6: Sound and healthy sleep. Don't neglect the need to always get a good night's sleep. During sleep, stress goes away and the body's defenses are restored. At least eight hours of sleep - and you will always feel alert, full of strength and energy.
Based on materials from the site https://ramayoga.ru
Very often we begin to feel bad when we get very tired during the day, and at the same time we still sleep little. But there is another factor that greatly affects our well-being - this is what we eat. The influence of food on our body is hard to overestimate, since it is hard to overestimate the importance of fuel for a car.
During the day, we eat a lot of unnecessary substances, such as unhealthy fats and sugar. But what can you do, there are harmful components in almost any food. But certain foods can significantly improve our well-being, and even significantly
So, meet 10 products for good health and mood:
1 Dark chocolate.
A very large percentage of people love chocolate. And now there is another little reason to treat yourself to it more often. It is the daily consumption of dark chocolate, only in the amount of 50 grams per day, that allows you to feel much better psychologically.
2 Almonds.
This nut contains a lot of nutrients useful for the body, and in particular these are Omega3 and Omega6 fatty acids, which help increase the metabolism in the body, and as a result, increase energy. Also, almonds contain magnesium and folic acid, which, and allow it to be prevented.
3 Swiss chard.
The composition of this vegetable is also full of folic acid, the lack of which provokes the development of depression in the body. In addition, there are a lot of natural vitamins and microelements in the leaf beet.
4 chicken eggs.
Ordinary chicken eggs contain the most useful protein for our body, and fatty acids. Protein helps our muscles recover from a busy day, while fatty acids increase serotonin levels, which naturally boosts our mood.
5 Oatmeal.
No matter how trite it may sound, but it is oatmeal that is an excellent source of slow carbohydrates, and therefore oatmeal is best for breakfast. So you charge yourself with energy for the whole day, and it is very slowly consumed by the body.
6 Asparagus.
This product, like leaf beets, contains a huge amount of folic acid, the lack of which provokes the development of depression in humans.
7 pumpkin seeds.
Also, a depressed mood and unwillingness to do anything creates a zinc deficiency in the body. Eat at least once a week 100 grams of pumpkin seeds, and you will be spared from it.
8 Flax seeds.
With the help of flax seeds, we replenish the insufficient amount of Omega-3 fatty acids in the body, and as you know, they affect our mood and mental state. With their lack, stress develops and subsequently develops into depression.
9 Natural honey.
You can talk about this product for a very, very long time, and it actually has a huge amount of useful qualities. Read how And in our case, honey just perfectly raises the energy level in the body, and allows it to work at full speed. A tablespoon of honey can give you new strength during intense mental work much better than a cup of coffee!
