¡Retrasa tu Vejez!🧖‍♂️7+1 Hábitos Anti-edad MUY INFRAESTIMADOS

Introduction

In this tutorial, we will explore eight underestimated habits that can help delay aging and promote longevity, as highlighted by Dr. Borja Bandera. Implementing these habits can enhance your overall health and well-being, making them essential components of your daily routine.

Step 1: Use Sunglasses

• Protect your eyes from harmful UV rays.
• Choose sunglasses that block 100% of UVA and UVB rays.
• Wearing sunglasses can also prevent premature skin aging around the eyes.

Step 2: Engage in Zone 2 Cardio

• Zone 2 cardio refers to exercising at 60-70% of your maximum heart rate.
• Aim for 150 minutes of Zone 2 cardio each week.
• This type of exercise improves cardiovascular health and promotes fat burning.

Step 3: Establish ON/OFF Times

• Set specific times for work (ON) and relaxation (OFF).
• This practice can help manage stress and improve mental clarity.
• Schedule breaks to recharge, enhancing productivity and well-being.

Step 4: Use Facial Sunscreen

• Apply SPF 30 or higher sunscreen daily, even on cloudy days.
• Protecting your skin from UV damage can prevent premature aging and skin conditions.
• Reapply sunscreen every two hours when outdoors.

Step 5: Include Muscle Contraction Exercises

• Engage in strength training at least twice a week.
• Focus on exercises that promote muscle contraction, such as weight lifting or resistance training.
• This helps maintain muscle mass and supports metabolic health.

Step 6: Prioritize Mental Health

• Practice mindfulness or meditation regularly to reduce stress.
• Engage in activities that foster social connections and emotional well-being.
• Consider professional support if needed, as mental health is crucial for overall longevity.

Step 7: Eat Almonds

• Incorporate a handful of almonds into your daily diet.
• Almonds are rich in antioxidants, healthy fats, and vitamin E, which support skin health.
• They can also help manage weight and promote heart health.

Step 8: Consider Spermidine Supplementation

• Spermidine is a compound found in certain foods that may promote cellular health and longevity.
• Foods rich in spermidine include aged cheese, soy products, and legumes.
• Consult with a healthcare professional before starting any new supplements.

Conclusion

By adopting these eight underestimated habits, you can significantly contribute to your longevity and overall health. Start incorporating one or two of these steps into your daily routine and gradually include more. Remember, consistency is vital to reaping the benefits of these anti-aging strategies. Consider consulting with a healthcare professional for personalized advice tailored to your needs.