These seven scientifically certified habits will make you healthy and not afraid of old age

Eating more fruits and vegetables can keep you healthy, but as time goes by, age increases, risk of injury and chronic diseases increases, and eating alone is not enough to maintain health. A study published in the US magazine "Prevention" has seven scientifically proven habits that can be integrated into daily life and can help maintain a healthy state.

1. Maintaining activities

Active activities not only help prevent chronic diseases. With age, it can also reduce the chance of severe injuries.

"Strength, balance and flexibility are the keys to preventing falls, and falls are a major threat to health." said Scott Kaiser, a geriatrician in California. Frequent exercise can also improve intelligence. A neurologic study has found that sedentary adults exercise three times a week for 45 minutes, for six months, their execution functions (the ability to focus and plan) are nine years old.

2. Prefer to protein quality

when buying things in supermarkets, it feels that it is getting more and more intense. Muscle loss is part of aging, but studies have shown that taking enough protein can avoid muscle loss and even increase muscle.

How much protein should I take in a day? Recent research results show that adults over 65 years of age need 1 to 1.2 grams of protein per kilogram to support muscle health. Make sure to add lean protein sources such as fish, poultry or beans to each meal.

3. Check regularly

Don't wait until you get sick before going to see a doctor. Regular health checks can identify diseases early and deal with them, such as hypertension and diabetes problems, and increase risks with age. You and the doctor can also discuss whether additional tests are required, such as bone swelling or cancer screening. Also, don't forget the free vaccine provided by the government, which can protect you from flu or take herpes threat.

4. Establish a beautiful relationship

Meet friends and drink coffee, attend various talent classes, and communicate with Sun Yat-sen. "Putting your energy on intentional relationships has a great impact on the health of the elderly and the quality of life." Dr. Kaiser said

5. Sleeping enough

If you find that it is getting harder to fall asleep year by year as you age, then you are not alone. According to a national public opinion survey on healthy aging at the University of Michigan, nearly half of the elderly said they often have difficulty falling asleep. The same is true in the country.

What are the problems with poor sleep? The American Sleep Medicine Report says that people who lack sleep are more likely to feel frustrated, difficult to focus, not easy to remember various messages, feel sleepy during the day, and more likely to fall at night.

6. Exposure time

Stress tightness can not only make people feel bad, but human neuroscience studies have shown that it may also increase the inflammatory response of the body, thereby accelerating aging and illness. Most diseases are related to chronic stress. According to a neurologic study, pressure hormones such as corticosterol have a negative impact on memory and cause brain atrophy at the age of 40.

How to find a relaxed way? Even when the time is tight, you can take a deep breath for one or two minutes; find plenty of time to practice yoga in daily life. A study of middle-aged people shows that 90 minutes of yoga practice five days a week can reduce the body's inflammation and pressure hormone index, while reducing the rate of cell aging.

7. Looking at aging positively

There are many beautiful imaginations about aging. Don't stick to the stereotypes of age, think about your love for your current age. According to Jelu University's study, older people who regard ageing as a good thing can live for eight years and have a lower risk of Alzheimer's disease, compared to those who have negative views on aging. Dr. Kaiser said: "Having a positive attitude towards aging can prolong life and improve quality of life."