ANDState, holiday time, travel and relaxation … but why not use it also how precious opportunity to think about one’s health and well -being? In fact, this could be the ideal period of the year for rethink your lifestyle and to do space for new and healthier habits To take home even when returning.
To suggest it is Ennio Tasciotti, full professor of advanced medical technologies for aging and wellness at the San Raffaele University of Rome and Director of the Human Longevity Program at the IRCCS San Raffaele in Rome. “We need a cultural revolution in prevention: we can no longer think about health only when something breaks” – observes Professor Tasciotti, commenting on the themes of the campaign ‘Live the age‘, promoted by meretene. The invitation is not to wait for the first sign of fatigue or fragility to take care of health but to play in advance, starting to do The right moves at this time of the year.
Lifestyle: two months are enough to adopt new habits
It may seem strange, yet it is like this: 2 months are enough to start a change deep and 3 months To consolidate it.
«These times are confirmed by the neuroscience – explains Professor Tasciotti. – a study by London University College has shown that the Training of a new habit requires on average 66 days. During this period, they activate and strengthen ICneural ircuiti in the prefrontal cortex and in the ganglia of the basetransforming an act approved into spontaneous behavior. A Caltech study has shown that when it comes to more complex habits – such as regular physical activity, especially if it requires a drastic change of the routine – it will serve from 3 to 6 months to consolidate that new habit and stabilize it inside your routine. This
Longevity and healthy nutrition in summer
First of all, In summer eat better is easier. The summer table is in fact naturally rich in seasonal fruit and vegetables it presents Superior concentrations of vitamins, antioxidants and phytochemical compounds (polyphenols, flavonoids and carotenoids) which help the body a Contrast inflammation, oxidative stress and cellular aging.
To these precious allies are added food fiber, Fundamental for the well -being of the intestine, the glycemic regulation and the modulation of the microbiota. It has been shown that a diet rich in varied and seasonal fruit and vegetables favors a better balance of micronutrients and has A positive impact on blood pressure, cholesterol and immune response. Summer is therefore the ideal time for strengthen healthy and protective long -term food habits.
Summer: the benefits of “Green Exercise”
As is now known, another key factor when it comes to longevity and lifestyles, is thephysical activity. And also on this front the summer proves to be an ideal period. Longer days and favorable climate, in fact they encourage outdoor physical activity, from walking to swimming, with immediate positive effects on body and mind. According to science, training in natural environments – that they are parks, beaches, woods and green paths – improves mood, promotes relaxation, reduces cortisol levels and stimulates physiological recovery more than what happens in closed or urban environments. Some studies have compared the same individuals in different contexts, highlighting how the contact with nature also increases long -term adhesion to the exercise. The benefits are also observed in people with chronic diseases: the so -called “green exercise” has shown to improve their quality of life, physical health and psychological well -being. A real form of preventive medicine, in short,, accessible to everyone.
The precious role of social relations
Healthy nutrition and regular physical activity, however, are not the only good habits to be adopted to take care of your health. A crucial role, even if often underestimated, play also social relations. That, in the summer – thanks to travel, outings, meetings and outdoor group activities – it is easier to cultivate.
Numerous clinical studies show how sociability is a key factor for psychophysical health and for a longer life – underlines the expert. A meta-analysis conducted by the Center for Healthy Brain Ageing has shown that Those who maintain regular social relationships significantly reduce the risk of mild cognitive decline, dementia and mortality. So here is that active social interaction is configured as a form of neurocognitive prevention, Like physical activity and a balanced diet.
Longevity: even sleep better helps
Last but not least, in the summer, often, You sleep (and recover) better. The sunlight is in fact the most powerful activator of our biological clock, through the release of melatonin and the alignment of the sleep-wake rhythm. Expose yourself to sunlight – especially in the morning – favors a natural realignment, promoting faster sleep and deepest sleep. And not only. Summer, thanks to outdoor physical activity and the reduction of stress, It also helps to regularize cortisol levels. A vast analysis based on UK Biobank data (400,000 participants) testifies it: the study showed how Every hour more passed outdoors during the day is associated with a Improvement of circadian rhythms, mood and sleep quality.
Longevity: how to keep good habits on the return?
So if summer is an opportunity not to be missed for invest in your long -term health, The great challenge is that of keep the new habits also on returning from holidays. How to do it? Better not to give impossible goals and rather focus on one gradual transition. “September it must not be a traumatic watershed – Recommend Tasciotti. – The secret is gradually reintegrate the good habits in the daily routinewithout overloading body and mind. Costanza is a key ingredient of longevity and lasting well -being. Clinical studies show that regularity in lifestyle optimizes metabolic stability and improves fabric efficiency, producing positive effects on heart, muscles and brain. Longitudinal research indicate that maintaining a constant routine of physical activity, balanced nutrition and regular sleep It reduces the incidence of cardiovascular and metabolic diseases, preserves muscle mass and physical function, promotes cerebral plasticity and slows down cognitive decline. These benefits derive from the fact that The organs and physiological systems respond positively to regular stimuli and continuI, which allow to consolidate healthy changes until they make them automatic and sustainable over time. In other words, there is no need to be a drastic and immediate change but a constant and progressive commitment that makes health a stable habitsustainable and natural ».