In his book on the ten golden rules of health ("Les 10 regles d'or de la santé"), Swedish physician Bertil Marklund offers common sense advice for living better and longer, says the website madame. lefigaro.fr.
"I myself decide how I want to get old – or not get old", reads the introduction of Marklund's book, general practitioner, teacher and public health specialist.
According to the studies consulted by him, "the influence of the genetic heritage on the life span is only around 25%, while the way of life determines it in a proportion of 75%", it is mentioned in the book. In one hundred pages, Dr. Marklund draws on his experience as a practitioner and researcher in Sweden, but also on scientific literature.
Exercise: In other words, move. Physical activity reduces stress, protects us against it and helps us manage it. This is a definite advantage, knowing that stress damages, among other things, the cells of the body. Therefore, it is useless to force yourself to do sports five times a week. Just practice regularly the activity that suits you, stand rather than sit, walk as much as possible, opt for stairs instead of the elevator.
Do not be overwhelmed by stress: The doctor remembers that stress reactions are necessary for our survival and are therefore positive in themselves. But we must know how to control them, not to let them invade us and to evacuate them. To do this, reduce your demands, move as much as possible, scroll and learn to breathe. Force yourself to enter the Dalai Lama mode.
Sleep well, but not too much: Sleep obviously allows the body to regenerate. Sleeping poorly or too little gets tired, weakens our defense systems and predisposes to overweight and other diseases. Therefore, it is essential to guarantee good sleep hygiene.
Expose yourself to the sun, but in moderation: Both by diet (fatty fish or eggs) and by exposing ourselves to the sun, we synthesize vitamin D. The latter is indispensable for the body, for the proper functioning of the nervous system, strengthening the skeleton or strengthening the system. immune. It protects against various diseases: cancer, diabetes, depression, infections, psoriasis, multiple sclerosis … However, beware of excess sun, which favors skin aging and cancers.
Eat healthy, eat well: You should especially eat everything in moderation, giving priority to foods with vitamins, good fats, antioxidants. Instead, avoid industrial products sweetened with sugar and fat, limit the consumption of meat and sausages, optimize the intake of vegetable protein.
Drink water … and coffee: Hydration is essential for the proper functioning of the body. The body is composed of 60% of water and can lose up to a liter and a half daily. In case of bad hydration, the adverse effects are not delayed to be felt, physically or mentally. Coffee is not at all negligible, especially because of its antioxidants and caffeine content. According to several studies mentioned by the author, coffee would reduce the risk of diabetes, stroke, Alzheimer's or Parkinson's. It must be consumed, of course, in reasonable quantities – three or four cups a day.
Weight Watchers: It is well known that being overweight puts you at risk for cardiovascular disease and diabetes. The author of the paper, however, tries to explain the futility of repeated regimes. Keeping a stable weight daily is relatively easy, thanks to a few practical tips: eat slowly, stop eating more and choose foods well.
Take care of your teeth: Oral hygiene affects blood flow, says Dr. Marklund. A bleeding gum would be an alarm signal, he says. How is the health of the teeth optimized? Obviously, going to the dentist regularly, cleaning the spaces between the teeth and using the brush twice a day, but also avoiding sweets.
Adopt positive thinking: Pessimism brings only stress, anxiety and frustration. An explosive cocktail for health. A recent US study even shows that optimism reduces the risk of mortality among women. The good news for people who see the glass half empty is that pessimism is being treated. How? According to the doctor, those persons must surround themselves with positive individuals, make a move, find a motivation, be generous.
Maintain social life: Bertil Marklund mentions numerous studies that have shown that mortality is higher among people living alone. Friendship optimizes self-confidence and promotes well-being hormones.