Internal Medicine Specialist Prof. stated that we are among the fastest aging countries in the world. Dr. Osman Erk said, ”Because most people over the age of 60 generally have chronic diseases such as blood pressure, heart disease and diabetes. “These also increase the rate of aging,” he said.
Aging begins at birth. The real aging and wear and tear in tissues and organs occurs after adolescence. Aging begins at the cellular level; It continues with the aging of tissues, organs and the whole body. Internal Medicine Specialist Prof. states that each organ has its own aging rate. Dr. Osman Erk suggests ways to curb this speed.
Difference between men and women
Average life expectancy is increasing for both men and women around the world. The average life expectancy for women is 5-10 years longer than for men. In the last century, modern medicine, preventive medicine and vaccines, hygiene, lifestyle changes and education have increased the average life expectancy from 50 to 85.
Watch out for these risks!
Free radicals, insufficiency of the antioxidant system, toxins, environmental pollution, radioactivity, magnetic contamination, decrease in hormones, insulin resistance, diabetes, unhealthy and sedentary lifestyle, unhealthy diet, smoking, alcohol, drugs, stress, depression, decrease in sleep quality, genetics. Inheritance, body fat, obesity, previous diseases, excessive exercise, vascular aging (atherosclerosis), high cholesterol, high homocysteine are the most important causes of the aging process.
Bad habits such as wrong and inadequate nutrition, chronic stress, heavy work, excessive sports, sleep disorders, smoking and alcohol reduce the strength of the immune system. Adequate and healthy nutrition to make the immune system strong; Vitamin, mineral and antioxidant support, a reasonable exercise program, a stress-free life and regular sleep are needed. As the immune system loses strength with aging, the deterioration of the immune system also accelerates the aging process.
One of the most important causes of aging is hormonal imbalance. Imbalance and deficiency, especially in growth hormone, DHEA-S, testosterone, estrogen and melatonin hormones, accelerate the aging process. While there is a very serious and rapid decrease in estrogen hormones during menopause in women, a gradual decrease in testosterone hormones occurs in men (about 1 percent every year) with the age of 40. The decline in growth hormone has a very important effect on the aging process. By the age of 50, growth hormone levels decrease to 1/5 of those in the 20s. As a result of all these hormonal deficiencies, increase in body weight, fat gain, decrease in muscle mass, decrease in exercise capacity, muscle strength, bone loss and sleep problems occur.
Foods such as white sugar, white bread, white pasta, and white rice, which have a high glycemic index and glycemic load, rapidly increase blood sugar and cause the release of large amounts of insulin. As it is known, insulin is a hormone that causes inflammation and also stores fat in the body. With excess insulin, blood sugar drops rapidly, the person feels the need to eat sugary foods again, and this vicious cycle continues. Insulin resistance that occurs during this process initiates and accelerates the aging process by disrupting the body’s metabolic and hormonal balance.
Put these suggestions into practice
If you want to grow old late,
Implement the suggestions as soon as possible…
* Pay attention to hygiene conditions.
* Get your vaccinations.
* Avoid unnecessary medication use.
* Eat naturally and diversify your foods.
* Consume seasonal vegetables and fruits regularly every day.
* Avoid saturated and trans fats.
* Choose cold-pressed olive oil.
* Eat fish twice a week.
* Eat 2 meals a day.
* Do not smoke or drink alcohol.
* Avoid the five whites (sugar, flour, salt, cheese, milk)
* Consume fiber-rich whole grains in moderation.
* Make room for yoghurt and kefir on your table.
* Drink black, green and white tea in moderation.
* Use quality water.
* Consume at least a handful of raw nuts every day.
* Exercise regularly.
* Do not overdo it in mobile phone use.
* Sleep regularly.
* Live a quiet, calm life.
* Stay away from negative people.
* Have sex regularly.
* Get out in the sun and sunshine.
* Be moral, laugh.
The secret of the Okinawa Diet
The average life expectancy on Japan’s Okinawa island is 82 years, making it the longest life expectancy in the world. Turkey ranks 98th in the longevity category with an average life expectancy of 72 years. The main reason for the longevity of the people living on the island of Okinawa is their traditional lifestyle and diet. A low-calorie, herbal-based, quiet, serene and active lifestyle are the basic elements of this traditional lifestyle. Okinawans eat little and often and often leave the table half-starved. There is no heavy traffic flow on the island and there are no industrial facilities that cause environmental pollution.