1. Switch off your smartphone at night
Sleeping well is essential to preserve your brain capacities. “Sleep is a time of rest, but also of repair for the brain”, explains Dr. Christophe de Jaeger.
However, smartphones encourage us to stay connected until late hours, which puts the brain overheating. Turn off your laptop or switch it to airplane mode in the evening.
2. Take a walk at lunchtime
Walking 30 minutes during the lunch break relaxes and uplifts your spirits (Scandinavian journal of medicine and science in sports, January 6, 2015).
“A pleasant stroll allows you to clear your mind. Stress being a factor in pathologies, accelerates aging. If, in addition, you walk fast, you improve your heart capacity, strengthen your muscles and bones and reduce your risk of diabetes, ”says Dr de Jaeger.
3. Season your dishes with red pepper
Some 14% more life expectancy! This is what mice gain in which the pain receptors have been blocked with capsaicin, a compound in chili pepper (Cell, May 22, 2014). Of course, we are not mice, and chili is not always well-tolerated.
But red, yellow, or orange fruits and vegetables contain pigments that indicate the presence of antioxidants. Gold, “Oxidative stress is one of the parameters of aging, said Dr de Jaeger. The important thing is to eat a variety of foods, to regain a taste for cooking, to choose the most natural foods possible, and to have fun while eating. ”
4. Build muscle by brushing your teeth
Back to the wall, stomach flat, legs bent so that the thighs are perpendicular to the legs: sit in the “chair” for two minutes while brushing your teeth. This little exercise, proposed by Véronique Schapiro-Chatenay in her book Micro gym, is special for women in a hurry! (ed. Larousse, € 7.90) strengthens the thighs.
As we age, muscles tend to melt away in favor of fat.“Less muscle means more risk of metabolic diseases, immune problems, and falls in the elderly”, notes Dr de Jaeger.
Exercise is the best way to build muscle, but walking briskly or climbing stairs are also effective solutions. “Daily exercise can have a real impact on muscle capacity. ”
Read also: 10 nutrition tips to keep your muscles
5. Stop sweetening your coffee
“The excess sugar causes a kind of caramelization of the body called glycation. It is one of the major elements of aging. Diabetes is the archetype of glycation: it damages the arteries, the brain, the eyes, the kidneys … “, said Dr de Jaeger.
The WHO also recommends reducing your daily consumption of added sugar to a maximum of 50 grams, or about ten teaspoons.
6. Invest in a connected watch
The Apple Watch has hit the market. This watch acts as a pedometer, displays your heart rate, calculates the calories burned … Without going so far as to pay a minimum of € 400, we now find different connected bracelets with health applications (Vivofit, from Garmin, Fuelband SE, from Nike +, Pulsense PS 100, from Epson …).
“These are fun objects, which can help you better understand how your body works. But, they don’t have the precision of medical equipment, ”says Dr de Jaeger.
7. Getting along well with your neighbors
Having good neighborly relationships reduces the risk of cardiovascular disease. Researchers came to this conclusion after following 5,000 people for four years (Journal of epidemiology and community health, August 18, 2014).
One of the hypotheses: the sport practiced between friends. For Dr de Jaeger, “The social bond which makes it possible to fight against confinement is fundamental. People who age well are outgoing, curious about nature and others. ”
8. Treat yourself to a dressmaker’s ribbon
This accessory will allow you to measure your waist size.
“As we age, the increase in the abdominal perimeter, measured at the navel, reflects the accumulation of fat around the viscera. However, this fatty mass is very toxic and correlated with coronary heart disease. It reflects what we eat, our physical activity, and our hormonal balance ”, said Dr de Jaeger.
We are talking aboutabdominal obesity when the waist circumference is greater than 88 cm in women and 102 cm in men.
Read also: Men facing metabolic syndrome
9. Walk the dog more often
Dog owners are more physically active than most. Promener Médor would save ten years of healthy life (Preventive medicine, June 12, 2014).
Dr de Jaeger sees another advantage in this: “The dog is an element of sociability. It forces you to go out and allows you to meet people. It creates exchanges and, in this, it is a real stress reliever. ”
10. Don’t drink alcohol every day
A glass of wine in the evening, why not? But, for Dr de Jaeger, “There is no point in drinking wine on a daily basis. Certainly, wine contains resveratrol which has strong antioxidant activity. But the quantity contained in the two glasses is insufficient. As for sugar and alcohol, other components of wine, they have more disadvantages than before. floors. ”
In addition, a study by Inserm has shown that men who drink more than three glasses of alcohol per day lose their memory, attention, and reasoning capacities more quickly (Neurology, January 15, 2014).