How to reverse Aging Process (Part 2) - sleeping well & managing stress скачать в хорошем качестве

How to reverse Aging Process (Part 2) - sleeping well & managing stress

In the 2nd video of this 4 video series, we will talk about how sleeping well, managing stress and quitting smoking can slow down and reverse aging. Thanks to Dr Elliot for making guest appearance in the creation of this video for our reservist unit. Free home based workout for all - https://fitivate.com/fitness/ Fitivate YouTube channel:    / fitivate   Fitivate e-shop for wellness product - 10% off first time buyers ( SINGAPORE AUDIENCE ONLY ) https://fitivate.com/shop/ Visit our health and wellness website: https://fitivate.com and facebook @feelfitivated Visit our clinic website: https://www.vitacare-clinic.com There is a 5 year study on 25 men diagnosed with low-risk prostate cancer. 10 of them were asked to make comprehensive lifestyle changes while a control group of 25 men maintained their lifestyle habits. The lifestyle changes focused on four main areas. First, eating right,Secondly, moderate exercise, Third, stress management, Fourth, social support. The researchers took blood samples and measured the length of the participants’ telomeres at the start of the study and again after 5 years. The men who made comprehensive lifestyle changes experienced an average of 10% increase in their telomere length. Men in the control group had their telomeres shrink an average of 3 percent. Furthermore, there appeared to be a relationship between the “ dose “ of lifestyle change and the body’s response - the more positive the lifestyle choices someone made, the longer their telomeres grow. Another small pilot study published in the Journal Aging in April 2021, 18 midlife men strictly followed a healthy lifestyle regimen for 8 weeks. Their estimated biological age dropped the equivalent of about 3 years when compared with the control group that didn’t follow the regimen. So it seems that adopting a lifestyle that combines healthy eating, regular exercise, and stress management is certainly one of the best things one can do to reverse or slow down aging. The first lifestyle change to reverse aging is sleeping well and managing stress. People who live the longest report sleeping for 6-7 hours each night. Lack of sleep of less than 5 hours a night more than doubles the risk of death from cardiovascular disease. Studies have shown that one of the biggest risk factors to obesity is lack of sleep. There is a 55% more likely chance of developing obesity for adults and this increases to a whopping 89% for children who have insufficient sleep Factors as to why lack of sleep can cause obesity include the release of appetite inducing hormones and suppression of those that help control hunger when you have insufficient sleep. There is study published in the journal SLEEP which found that a twin who slept less than 7 hours a night was more likely to have a higher BMI than his or her siblings who slept more. Sleep studies have consistently shown that for most people, getting 7-8 hours will make a big difference to your health. Inadequate sleep impedes the productivity, cognition and concentration performance of an individual. A study on medical interns showed that those that were made to work more than 24 hours straight were 36% more prone to making serious medical errors than those who had enough rest. A study conducted by the University of South Australia compared the effect of staying awake against the effect alcohol has on our functional performance and it was found that they are comparable. The more you drink, the worse your performance gets. The same is true for staying awake: the longer you are awake after a normal day of work, the worse your performance. Avoidance of chronic stress is associated with a slower loss of telomeres in most studies and with decreased cortisol levels. Cortisol is a hormone that is released from our body to help us deal with stress. A chronically high cortisol level compromises the immune system, causes cardiac damage and arterial hardening and is associated with facial ageing. Stress can be countered by social connection, spirituality and married life, all of which are associated with longevity. Practising mindfulness meditation have been reported to increase telomerase activity and prolong telomere lengths. The Second lifestyle change to reverse aging is to stop smoking. Smoking has been shown to reduce both appetite and life span, not to mention the increased risk of cancer. It results in accelerated telomere shortening. Smoking can accelerate skin pigmentation and skin aging. It can also cause accelerated loss of collagen in the skin, resulting in skin thinning. 00:00 intro 00:22 how our lifestyle affects aging 00:48 relationship between sleeping and a ging 02:33 stress and aging 05:22 stop smoking to reverse aging #reverseaging #sleepingwell #stressmanagment #SgDrWellness #Vitacarefamily #Fitivate #CSKaesthetics #DrChenYiming #Singaporedoctor #Youtube #Singaporeclinic #Familymedicine #Healthiswealth #preventionisbetterthancure #Singapore