The middle-age guide to staying healthy forever: Don't assume it's all downhill after 40. You CAN stay fit and well into old age - if you start now, says DR MUIR GRAY - best inexpensive electric toothbrush

When I was 28 years old, part of my job as a doctor was to organize care for the elderly.
It was the first time I noticed something very strange.
Some in their 80 s are very disabled and dependent on others, while others are lively characters who still work, make love, drive and take care of others.
"What's the difference?
I asked myself.
Just luck-
Or is it related to the choices everyone makes?
When I discussed this with my elderly patients, I realized that some of them were infected with diseases that no one could prevent.
All in all, they have bad luck.
But it is also clear that many of them, due to not paying full attention to their health in the medium term, have greatly increased their chances of suffering from illness in their later years. life.
In fact, scientific evidence of this has become unstoppable over time.
Many diseases, including dementia, can be prevented or delayed by actions taken in the medium termlife.
Indeed, some diseases may be due to your genes.
But much less than you think.
It is estimated that genes are only responsible for one person
Fifth common disease.
In other words, an incredible four
Of the men and women, 50 diseases are preventable.
So it's time to stop looking at mid. life —
I mean anything between the ages of 40 and 60.
As the beginning of the end.
Instead, we need to see it as the end of the beginning.
Most importantly, we should change our bad habits, so we have a greater chance of being healthy, active and ill. free old age.
However, many people arrived in the middle.
It is natural to live and assume that they lose health and gain weight and find that they suddenly develop high blood pressure or type 2 diabetes.
Unfortunately, the possibility is too great.
By the age of 40, there was probably one
The third population in Britain has been diagnosed with chronic health problems.
By the age of 50, half of us had one.
60 years old, about two years old
Thirty people have at least one long one.
Health.
This is very shocking because, to a large extent, it can be avoided.
So in the next few days I will provide you with all the latest, most scientific and reasonable advice on how to superimpose odds in the middle of health
Life and old age.
Even if you have one or two long
Health issues, the changes I will recommend will fundamentally improve your chances.
First of all, let's check our health.
In each case, just put a ring around the description that best suits you (if you are at tip-
If you are the opposite, from the top table to the fifth table ): full of beans 1 2 3 4 5 feel really tired to run a mile 1 2 3 4 5 catch bus 5 sleep very healthy 1 2 3 4 5 sleepless nights, meaning 1 2 3 4 5 fat and flabbyOver 1 2 3 4 5 on the moon-that’s great.
Even 12 or less Times indicate that you are doing well. 13 to 20 —
It's not bad what you do.
But by taking action, you can not only feel better, but also reduce the risk of the long term.
Health problems. 20 or more —don’t despair.
The good news is that in the long run, the measures you take to reduce the risk of disease will help you feel better in a month.
The key is to see mid-
Life is the time of action.
You can get rid of physical abuse to some extent when you are under 40, but after that, you really need to work hard.
Otherwise, there will be a huge gap between your ability and your ability to stay healthy.
This is the so-called fitness gap.
However, by taking action in the medium term
Life, you can become as healthy as ten years ago and live longer.
Maybe you are a member of many people who think that all the bad things that happen later in life are due to getting older.
However, the fact is that aging is relatively unimportant.
Yes, it does have an impact on many body tissues and organs.
For example, from the age of 35, the highest heart rate has dropped about 1 time per minute, which is why there are very few in the world.
Class athletes over this age
Aging can also affect your resilience.
One example is that your body loses some responsiveness when you lose balance, which makes it more likely that you will fall.
However, your main enemy has nothing to do with aging --
They have a bad diet, lack of health, lack of sleep, and too much pressure.
On top of that, I would add an important factor: As young people decline, many will make themselves negative and pessimistic.
Research shows that they are fatalistic about the years to come.
This is completely understandable.
Here and Now, they face so much pressure and deadlines that taking care of themselves has become a low priority.
However, these people buried their heads in the sand, causing almost disaster.
So, let's try to advance our minds to old age.
Which of the following phrases do you most agree?
I hope to die suddenly.
I hope I'm not suffering from dementia.
I hope that I will not be disabled and will not be a burden on my family.
I hope I can stay healthy until the end.
It seems like a good way to die all of a sudden on the last day of a cosplay holiday, but it has its drawbacks.
It can be very difficult for those who stay.
In any case, if you don't take care of yourself, you may not be healthy enough to go on vacation in the first place.
As for dementia or disability, you need someone to take care of you --
No one wants this.
Being stuck in a chair and not able to go to the toilet in time is undoubtedly a tragic prospect.
But if you don't take any steps in the medium term to improve your lifestyle
Life, your final ending is probably like this.
You will gradually lose your health and become complicated by the development of one or more disabling diseases --
It's all because you don't want to reduce the risk.
This is your choice.
It's not hard to charge your life.
You don't need to exercise every day, you don't need to be vegetarian, and you don't need to be immature.
Over the next few days, I will show you how to change your fate by dealing with harmful stress and improving the quality of your diet, fitness and sleep.
But let's start with your body. life.
Starting at 40, you need to pay more attention to your gums.
Unless you start to take care of them obsessively, your teeth are doomed.
Even healthy teeth eventually fall off the gums that are not properly taken care.
So you need to be extra careful.
First of all, remember that sugar does as much damage to adult teeth as it does to children's teeth.
Therefore, you should eat as little sugar as possible and several times a day.
The sugar in the fruit is as bad as the refined sugar in the cake or chocolate bar.
So if you eat grapes or bananas between meals, try to clean up some excess sugar from the surface of your teeth. Even a mini-
Mouthwash with water is very helpful.
Try to stick to three meals a day.
Forget to brush your teeth only twice a day: you need to brush your teeth after each meal.
Again, rinse your mouth with water if you can't.
Some dentists also recommend sugar-free gum because it will cruise around the mouth and collect any crumbs that can cause plaque.
Now, let's take a look at your night
Brushing ceremony-
The most important day of the day
It will take you at least five minutes.
Do you need an electric toothbrush to do anything?
Well, don't do this: the rotation of the bristles usually only adds color to the surface of the teeth.
What you also need to do is: use a special small tip brush, called a gap brush, to clean between your teeth, and it will take about a minute to get around the top and bottom.
Push hard up and down on the line where the gums meet the teeth.
Next, use floss
Not in and out, but up and down between teeth.
Press the gum down.
Now use a special small brush, called a toothstitch brush, to cross the connection between the teeth and the gums.
And then with an old one
A manual toothbrush made for another attack at the junction of the teeth and gums.
Pay special attention to the lower teeth because the plaque grows faster there.
Brush down on the inside and outside of the teeth.
Finally, polish the surface of the tooth with an electric toothbrush.
I promise I won't waste five minutes.
You can get better value by standing on one leg
It's good to keep key balance skills to old age.
Skin care your skin is exposed to the most obvious signs of aging, so be careful.
Women are better at doing this than men, but sometimes they spend too much on ineffective designer creams.
There are a few simple rules for both sexes: there is no strong scientific evidence to suggest that anything is labeled "-
Age has any significant impact on your skin.
Use a simple, inexpensive, comprehensive water cream.
Try moisturizing every day or at least once a week.
Protect your skin from the UV rays of the sun.
Use strong sun protection-
Take vitamin D daily to compensate for the fact that sunscreen prevents your skin from making the most of this vitamin. Stop smoking —
It will reduce the flow of blood on your skin and make you look older.
Excessive alcohol can dehydrate your skin and make you look old and tired.
Drinking water can prevent dry skin.
The heart and vascular diseases of the heart and blood vessels are the first1 killer.
There are four factors that will increase your chances of getting it: high blood pressure.
High blood sugar-
It is also called Type 2 diabetes.
High cholesterol content. Smoking.
If one or more of these drugs applies to you, then you may get a drug to control it.
But be careful: it's better not to take medicine unless your cholesterol, blood sugar, or blood pressure levels are very high.
Try asking your doctor: what additional risk would I take if I delayed starting medication for a year?
Instead, I sorted out my diet, weight and health?
The truth is that it is best to change your diet and improve your health before considering any medication for this situation.
Not only will you feel significantly better, but your health will also improve significantly.
There is an exception to this rule.
If your father or one or more other relatives died of a heart attack before the age of 50, you should ask for a genetic test.
You may have a rare disease called high cholesterol in the family.
Does LUNGSEver think breathing is a little short?
Becoming healthier will not only increase your mental health
But it also makes you feel less panting.
This is because the health of the body increases the muscle's ability to absorb oxygen from the blood that passes through them --
Instead of relying directly on oxygen in the lungs.
But you can be super
If you live in a city affected by air pollution and are in good health, you are still struggling to breathe --
Nitrogen oxides produced by diesel engines in particular.
Ideally, all diesel engines should be banned.
But if you can't avoid the air in the city center, you should: monitor air pollution through the app on your phone and try to avoid smog when the weather is particularly high.
Avoid busy streets lined with tall buildings on both sides.
Walk on the inside of the sidewalk, not on the side of the road.
Close the window-
Most importantly, do not let the outside air enter the car while driving on a busy street.
Eating more fresh fruits, vegetables and grains has a certain protective effect on the harm of pollutants.
About people have at least one digestive symptom at any time.
The most common is the change of defecation (constipation or diarrhea ). Heartburn. Indigestion.
These can usually be treated by improving diet and exercise.
The medicine prescribed by the chemist should be only a short time. term fix.
Please see your GP if the symptoms persist.
Otherwise, these five tips can alleviate most of the problems: Eat a Mediterranean diet and keep your intestines healthy.
Fiber filling-
For a healthy gut, you need fiber from a variety of sources (whole wheat bread, fruit, vegetables, beans and oats ).
Drink plenty of liquid to help your digestion.
Try to avoid too much spice as it will make your stomach uncomfortable.
Drink less-
At least two glasses of wine from the age of 50
Free day every week
Every movement of bones, joints and muscles that makes your muscles stronger will strengthen your bones, and every movement that strengthens your muscles will help them better support your joints.
However, the most important aspect of fitness for joints is softness.
Starting at 40, you need a short daily routine built on the principles of one of the four great soft projects of yoga, tai chi, Pilates or Alexander technology.
Women should also drink a pint of milk a day or eat enough calcium.
Plenty of food to make up. STILL SMOKING?
My suggestion is simple: stop.
Even if you tried it before
Once, twice, even 20 times.
Please try again.
The following are the top ten benefits: 1.
You can breathe easier.
In the first nine months, your lung capacity will increase by 10 per cent and your cough will be much less. 2.
You will have more energy.
Blood circulation will improve significantly in two to 12 weeks. 3.
You wouldn't be so nervous.
Research shows that the level is greatly reduced. 4.
You have better sex.
Men have better erection and women not only have better orgasm but are more excited. 5.
You will be more fertile
Chances of pregnancy will increase. 6.
Your sense of smell and taste will improve. 7.
You will look younger because
Smokers can get more nutrients and oxygen. 8.
Your teeth will be whiter.
Tobacco smoke pollutes teeth.
Breathing will also be fresher. 9.
You will live longer.
Half the time.
Long-term smokers die before smoking
Related diseases (heart disease, lung cancer, chronic maoitis ). 10.
You will protect the people you love.
Research shows that second
The hand smoke is dangerous.
Are you ready to do it again?
By using the NHS smoking cessation service, you are four times more likely to quit than you were (see NHS online selection ).
Advice, support and-if necessary —
Drugs that reduce appetite.
Or see your GP.
For some people
Cigarettes are helpful, but be careful to bring any new chemicals into your body.
No one knows yet.
Term effect of using e-cigarettes.
Adapted from "life in middle age: long life, looking younger and feeling better". 99).
©Moorgray 2016.
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