Supplements, walking is absolutely not. The best habit to live 10 years younger than your peers (Asan Medical Center Geriatrics Department Professor Jung Hee-won)

I really reflected a lot while watching about 20 minutes of YouTube videos...

I'm still regretting that I haven't been able to put it into practice yet...

I shared it immediately in the family group chat...

 

One thing I realized while watching...

Recently, I realized that the cause of my anger and frustration was lack of sleep... That's what it was.

Still, I hate to waste my sleeping time.. I keep staying up late.

Since I get to work early, I wake up at dawn again, fiddle with a few apps, then get ready and head out...

 

Reflecting on writing this again,

Reduce greed, let go of greed,

I think I should organize and tidy up the apps as well.

 

Even after losing health once... it doesn't get better ㅠㅠ

 

I really hope you watch the YouTube lecture once.

A person who gave this YouTube lecture summarized and organized it very well.

I asked for understanding in the comments and brought it.

 

1. Causes of aging [lack of sleep and eating habits] [sleep deprivation] lead to stress hormone secretion → deterioration of prefrontal cortex function (reduced self-control) → hippocampal atrophy (memory decline) → amygdala hyperactivity (increased anger, greed, pursuit of pleasure). The first three side effects lead to accelerated aging diet (stimulating foods such as sugar, fried foods, sodium) → ET body type → metabolic aging progression → chronic inflammation/insulin resistance/fat accumulation → senescent cell formation → inflammation production → acceleration of aging → vascular damage/increased blood pressure → further aging → decline in prefrontal cortex function → brain fog → decreased work efficiency (impact on daily life).

 

The virtuous cycle is surprisingly simple. Start with [adequate sleep] and live neatly. Eat well, move well, practice mindfulness easily, sleep well, reduce alcohol and smoking → decrease stress hormones → virtuous cycle.

 

You need to sleep well. That's the most important thing first..

 

 

 

2. Spend money on learning various exercises Flexibility exercises (Pilates, Yoga, Stretching, etc. are strongly recommended in your 50s) Strength training (essential from your 50s, and should be increased in your 60s) Walking,

Running begins in the 20s to 30s, with flexibility exercises added in the mid-30s, and strength training added from the 50s. Core muscles: Significantly weak in 20s and 30s who sit for long periods and have poor diets.

※ Core muscles: gluteal muscles, abdominal muscles, pelvic floor muscles, breathing muscles. Insufficient core muscles: shallow breathing, increased stress, anxiety, tension, poor posture (neck/back pain), indigestion, gastroesophageal reflux.

 

Flexibility and strength exercises... It turns out it's never too late to start them. ㅠㅠ

 

 

3. Maintain proper posture (sitting and standing posture) with a neutral spine. When sitting, ensure the pelvis touches the chair (sitting on the tailbone is not recommended as it causes the lower back to curve).

 

 

 

 

4. Meals ★[Limit simple sugars (sweet foods) and refined grains (bread, rice cakes, noodles, potatoes, white rice)]

This type of eating leads to the secretion of stress hormones → a vicious cycle

Consume whole grains, beans, and nuts (not ground into powder); eat plenty of vegetables and fruits (not ground); limit olive oil, cheese, and red meat.

 

It's better to eat nuts whole rather than ground into powder... the same goes for fruits and vegetables.

The hardest part is... refined grains. I try to avoid simple sugars as much as possible... bread, rice cakes, noodles, etc... it's not easy to avoid them ㅠㅠ

 

 

 

5. Prevent skin aging. Always apply sunscreen.

Use SFP30 with high levels of UVB and UVA blocking and high PA. Apply a generous amount, about a teaspoon. Still, vitamin D is synthesized.

 

I apply sunscreen well every day, but I can't reapply it, so I must make sure to reapply it even during lunchtime.

 

 

 

6. Sleep, exercise, clearing your mind—don't do things like miracle mornings; enjoy what you enjoy, practice moderation, and live a balanced life.

 

These days, it's the hardest thing for me... I wonder what this miracle morning is, waking up at dawn just because I do it.

Because work at the company has become busy and it's hard to find time during work hours, I wake up early in the morning and check a few apps.

I wake up early for work, even in the early morning, and I have been waking up an hour earlier, at 5 a.m., so I feel remorseful. ㅠㅠ

 

 

More important than economic capital... is health capital.

You need to be healthy... because then you can do anything.

 

Today, I reflect again... How to spend the remaining half of 2024 while considering my health.

I need to make a new plan..

I hope everyone watches the video at least once~

 

 

https://youtu.be/AcWe4sh5KCE?si=8ZPEk8mrVJ6Ek1ZW