Developing good habits will slow down aging

　　When you have these five good habits, you will find that your aging rate is slowing down. If you want to know why, then read on...

　　Do you think you are aging too fast? Recently, American Fox news network Quoting Longevity: Staying Young healthy The perspective of Dr. Mark Ribonnis, author of the book "7 Ways to Do It", introduces us to several simple methods to help you slow down the rate of aging.
　　
　　1. Inhale slowly and exhale quickly

　　"This not only refers to smoking control and prevention asthma "Anything that affects breathing can have a negative impact on health and lifespan," Libonis said. "Your breathing also affects other physiological functions of the body, such as blood pressure, heart rate , blood circulation, body temperature, etc.

　　Libonis believes that the first step in learning to breathe is to relax your abdominal muscles. After your abdominal muscles relax, the most important thing is to give yourself enough time to exhale the air in a proper way. For example, make your inhale twice as long as your exhale.
　　
　　2. Learn to add snacks

　　Research shows that skipping large meals is important for good health. Therefore, you should learn to add snacks.

　　First, understand your hunger status and eat a small meal every 2-3 hours. If you're out for dinner, eat half and take the rest home for a late-night snack later.

　　Secondly, eat more fish and choose smaller fish, such as wild or organic salmon, fresh sardines, etc.

　　Again, don’t forget fiber-rich foods. Ribonis recommends consuming 25 grams of fiber foods every day, such as whole wheat foods, whole oats, brown rice, etc. Other fiber-rich foods include beans, nuts, fruits, etc.

　　Finally, take a daily multivitamin supplement, especially vitamin D. also, Grape The resveratrol in juice and red wine, as well as fish oil, are very beneficial to your health.
　　
　　3. Go to sleep when it’s time to sleep

　　Many people already have an ingrained view that eight hours of sleep a day is best for the body. But that's not entirely true, Ribonis says, because sleep quality can vary, too.

　　If you need an alarm clock to wake up; need to take a nap every day during the day; fall asleep or doze off while reading a book or watching a movie, it may be a sign that you are not getting quality sleep.

　　At this time, Libonis suggests that you can choose breathing exercises such as meditation and yoga to help you fall asleep. At the same time, keep your sleeping environment dark and quiet. Remember to feel your body carefully and go to bed when your body signals it needs rest. sleep。
　　
　　4. Dance to the music

　　"Rhythmic exercise is more beneficial to the body than casual exercise. "Ribonis said. "When our body moves according to the rhythm of music, our heartbeat and breathing can also be unified in beautiful rhythm. "

　　However, you don't need to sign up for a dance class to achieve this goal. It's easy to integrate dancing into your life naturally. For example, you can dance to music exercise body, or twisting in the bedroom to the music. A "dance" like this is required at least twice a week. (Source of this article: Yueji female net )