\nCercet\u0103torii de la Stanford au studiat 108 participan\u0163i cu v\u00e2rste \u00eentre 25 \u015fi 75 de ani. Ei au descoperit c\u0103 moleculele nu se modific\u0103 liniar \u00een timp, ci \u00een valuri. Schimb\u0103rile dramatice apar \u00een jurul v\u00e2rstei de 44 \u015fi 60 de ani.<\/p>\n
\n\u201eSe pare c\u0103 v\u00e2rsta de 40 de ani este o perioad\u0103 de schimb\u0103ri dramatice, la fel ca \u015fi \u00eenceputul anilor 60″, a spus Michael Snyder, profesor de genetic\u0103 la Stanford.<\/p>\n
\nExper\u0163ii recomand\u0103 adoptarea acestor obiceiuri pentru a \u00eent\u0103ri sistemul imunitar \u015fi a calma inflama\u0163iile.<\/p>\n
\nAcorda\u0163i prioritate somnului<\/p>\n
\nSomnul de calitate permite corpului s\u0103 se odihneasc\u0103 \u015fi s\u0103 se refac\u0103. Studiile documenteaz\u0103 leg\u0103tura puternic\u0103 dintre somn \u015fi sistemul imunitar \u00een form\u0103 maxim\u0103.<\/p>\n
\n\u201eNoaptea este de obicei un moment de refacere \u015fi regenerare pentru piele\u201d, spune Marisa Garshick, medic dermatolog certificat.<\/p>\n
\nAcademia American\u0103 de Medicin\u0103 a Somnului recomand\u0103 \u015fapte sau mai multe ore pentru adul\u0163i.<\/p>\n
\nReduce\u0163i consumul de alcool<\/p>\n
\nPe m\u0103sur\u0103 ce \u00eemb\u0103tr\u00e2nim, nu mai metaboliz\u0103m alcoolul la fel de u\u015for. Asta ne afecteaz\u0103 calitatea somnului.<\/p>\n
\n\u201eAlcoolul este un stimulent, a\u015fa c\u0103 ne treze\u015fte, adesea \u00een jurul orei 3 diminea\u0163a”, spune Keri Peterson, medic specialist \u00een medicin\u0103 intern\u0103.<\/p>\n
\nDr. Peterson recomand\u0103 printre oibiceiuri renun\u0163area complet\u0103 la alcool. \u201eChiar \u015fi cu un singur pahar, somnul va fi perturbat\u201d, spune ea.<\/p>\n
\nStabili\u0163i o rutin\u0103 de antrenament de for\u0163\u0103<\/p>\n
\nFemeile \u00eencep s\u0103 piard\u0103 masa muscular\u0103 \u00eenc\u0103 de la 30 de ani. Pierdem aproximativ 3-5% pe deceniu. Pute\u0163i p\u0103stra masa muscular\u0103 prin ridicarea greut\u0103\u0163ilor c\u00e2teva zile pe s\u0103pt\u0103m\u00e2n\u0103.<\/p>\n
\n\u201eExist\u0103 o mul\u0163ime de cercet\u0103ri care arat\u0103 c\u0103 doar dou\u0103 zile pe s\u0103pt\u0103m\u00e2n\u0103 de antrenament de for\u0163\u0103 ofer\u0103 efecte pozitive\u201d, spune Kristen McParland, antrenor personal certificat NASM. Beneficiile includ sistem imunitar mai puternic, mas\u0103 muscular\u0103, densitate osoas\u0103, stare de spirit mai bun\u0103, somn \u015fi s\u0103n\u0103tate a inimii.<\/p>\n
\nSus\u0163ine\u0163i-v\u0103 mu\u015fchii cu proteine<\/p>\n
\n\u201eNu conteaz\u0103 c\u00e2t de mult v\u0103 antrena\u0163i la sal\u0103 dac\u0103 nu ave\u0163i un aport adecvat de proteine \u015fi carbohidra\u0163i\u201d, spune McParland.<\/p>\n
\nDoza zilnic\u0103 recomandat\u0103 de proteine a fost mult timp de 0,36 grame pe kilogram. McParland recomand\u0103 s\u0103 se vizeze 0,8-1 gram pe kilogram pentru a sus\u0163ine dezvoltarea muscular\u0103.<\/p>\n
\nNu uita\u0163i de cardio<\/p>\n
\nInima este un mu\u015fchi \u015fi are nevoie de exerci\u0163ii. Studiul Stanford men\u0163ioneaz\u0103 c\u0103 \u00eemb\u0103tr\u00e2nirea a fost asociat\u0103 cu bolile cardiovasculare.<\/p>\n
\nPrintre obiceiuri, ghidul de activitate fizic\u0103 pentru americani recomand\u0103 minim 150 de minute pe s\u0103pt\u0103m\u00e2n\u0103 de activitate aerobic\u0103 moderat\u0103.<\/p>\n
\n\u201eAr trebui s\u0103 sim\u0163i\u0163i c\u0103 ritmul cardiac cre\u015fte, poate c\u0103 sunte\u0163i pu\u0163in f\u0103r\u0103 suflu, dar pute\u0163i totu\u015fi s\u0103 \u0163ine\u0163i o conversa\u0163ie scurt\u0103\u201d, spune McParland. Aceasta poate fi mers \u00een pant\u0103, ciclism, drume\u0163ii sau alergare u\u015foar\u0103.<\/p>\n
\nProteja\u0163i-v\u0103 pielea cu SPF<\/p>\n
\nDac\u0103 nu folosi\u0163i deja zilnic protec\u0163ie solar\u0103 pe fa\u0163\u0103, g\u00e2t, piept \u015fi m\u00e2ini, acum este momentul, spune dr. Garshick. Razele UV provoac\u0103 \u00eemb\u0103tr\u00e2nirea celulelor pielii \u015fi pot d\u0103una ADN-ului celulelor. Exist\u0103 \u015fi un risc crescut de cancer de piele.<\/p>\n
\nCrema de protec\u0163ie solar\u0103 trebuie s\u0103 aib\u0103 factor de protec\u0163ie solar\u0103 de cel pu\u0163in 30. Trebuie s\u0103 fiemarcat\u0103 ca \u201espectru larg\u201d, pentru protec\u0163ie \u00eempotriva razelor UVA \u015fi UVB.<\/p>\n
\nObiceiuri suplimentare dup\u0103 50 de ani<\/p>\n
\nDac\u0103 face\u0163i deja toate cele de mai sus, iat\u0103 m\u0103suri suplimentare recomandate de exper\u0163i.<\/p>\n
\nDiscuta\u0163i despre terapia de substitu\u0163ie hormonal\u0103<\/p>\n
\n\u00cen timpul perimenopauzei \u015fi menopauzei, nivelurile de estrogen \u015fi progesteron scad. Acest lucru provoac\u0103 bufeuri, cre\u015ftere \u00een greutate, tulbur\u0103ri de somn \u015fi multe altele.<\/p>\n
\n\u201eRecomand femeilor s\u0103 discute cu medicul lor despre avantajele \u015fi dezavantajele tratamentului\u201d, spune dr. Peterson. Tratamentul cu estrogen \u015fi progesteron va ajuta la ameliorarea bufeurilor, transpira\u0163iilor nocturne, usc\u0103ciunii vaginale \u015fi prevenirii osteoporozei.<\/p>\n
\nMen\u0163ine\u0163i creierul stimulat \u015fi ager<\/p>\n
\nMajoritatea persoanelor vor experimenta o form\u0103 de declin cognitiv p\u00e2n\u0103 la v\u00e2rsta de 70 de ani. Studiul Stanford men\u0163ioneaz\u0103 c\u0103 boli precum Parkinson \u015fi Alzheimer au puncte de cotitur\u0103 \u00een jurul v\u00e2rstei de 40 \u015fi 65 de ani, noteaz\u0103 Womens Healthmag.<\/p>\n
\nDr. Peterson recomand\u0103 stimularea creierului prin activit\u0103\u0163i precum hobby-uri, lectur\u0103 \u015fi cuvinte \u00eencruci\u015fate. \u201eDac\u0103 vor s\u0103 \u00eemb\u0103tr\u00e2neasc\u0103 \u00een aceea\u015fi stare \u00een care se afl\u0103 acum, trebuie s\u0103-\u015fi stimuleze creierul\u201d, spune ea.<\/p>\n
\nEa recomand\u0103 \u015fi jurnalul de recuno\u015ftin\u0163\u0103 pentru s\u0103n\u0103tatea mental\u0103. \u201ePentru unele persoane, este o perioad\u0103 \u00een care observ o u\u015foar\u0103 cre\u015ftere a depresiei\u201d, spune ea.<\/p>\n
\nAd\u0103uga\u0163i exerci\u0163ii de flexibilitate \u015fi echilibru<\/p>\n
\nDac\u0103 antrenamentul de for\u0163\u0103 nu include deja exerci\u0163ii de flexibilitate \u015fi echilibru, acum este momentul.<\/p>\n
\n\u201e\u00cencepi s\u0103 devii mai rigid, mai \u00eencordat\u201d, spune dr. Peterson. \u201eDe obicei, recomand mult mai multe exerci\u0163ii de stretching \u015fi echilibru pe m\u0103sur\u0103 ce pacien\u0163ii se apropie de 60 de ani\u201d.<\/p>\n
\nExerci\u0163iile de echilibru pot fi mersul \u00een linie dreapt\u0103, starea pe un picior cu ochii \u00eenchi\u015fi sau cobor\u00e2rea sc\u0103rilor f\u0103r\u0103 balustrad\u0103.<\/p>\n
\nConsidera\u0163i antrenamentul dinamic<\/p>\n
\nDac\u0103 rutina include deja for\u0163\u0103, cardio, flexibilitate \u015fi echilibru, McParland sugereaz\u0103 antrenamentele dinamice. Acestea vor ajuta la timpi de reac\u0163ie mai buni \u00een cazul unei \u00eempiedic\u0103ri \u015fi poate preveni o c\u0103dere.<\/p>\n
\n\u201eNu trebuie s\u0103 fie neap\u0103rat s\u0103rituri, deoarece acestea pot fi intimidante\u201d, spune ea. Poate fi vorba de kettlebell swings sau exerci\u0163ii \u00een care v\u0103 ridica\u0163i pe v\u00e2rfuri \u015fi cobor\u00e2\u0163i rapid.<\/p>\n
\n\u201eNu este niciodat\u0103 prea t\u00e2rziu\u201d, subliniaz\u0103 McParland. \u201eLucrez cu clien\u0163i \u00een v\u00e2rst\u0103 de 60 de ani care observ\u0103 schimb\u0103ri cu adev\u0103rat pozitive\u201d.<\/p>\n","protected":false},"excerpt":{"rendered":"
Corpul \u00eemb\u0103tr\u00e2ne\u015fte rapid de la 44 \u015fi 60 de ani, arat\u0103 un studiu de la Stanford Medicine. Medicii recomand\u0103 obiceiuri s\u0103n\u0103toase care pot \u00eencetini procesul. Exper\u0163ii sus\u0163in c\u0103 aceste obiceiuri trebuie adoptate \u00eenainte de 44 de ani.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[510],"tags":[10796,16723],"class_list":["post-242874","post","type-post","status-publish","format-standard","hentry","category-actualitate","tag-imbatranire","tag-obiceiuri"],"_links":{"self":[{"href":"https:\/\/bm.dev.synology.me\/index.php?rest_route=\/wp\/v2\/posts\/242874","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bm.dev.synology.me\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bm.dev.synology.me\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bm.dev.synology.me\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bm.dev.synology.me\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=242874"}],"version-history":[{"count":0,"href":"https:\/\/bm.dev.synology.me\/index.php?rest_route=\/wp\/v2\/posts\/242874\/revisions"}],"wp:attachment":[{"href":"https:\/\/bm.dev.synology.me\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=242874"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bm.dev.synology.me\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=242874"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bm.dev.synology.me\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=242874"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}