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“Golden” rules for those who want to live to be a hundred

«Золотые» правила для тех, кто хочет жить до ста лет10 secrets for good health of the Swedes.

Sweden – a country of long-livers. The majority of people of retirement age leads an active life, and many 80-year-old man does not look a day over 50. The Swedish gerontologist Bertil Marklund reveals 10 secrets for good health of his countrymen.

According to the results of research, which leads Marklund in his book “10 Golden rules of health”, our genes affect lifespan by only 25%, but the remaining 75% defines our way of life. From this the author concludes: “Each of us chooses how he wants to age or not to age”.

After analyzing the lifestyles of Swedish pensioners, the author highlighted the main secrets of their longevity. And what is most valuable in its recommendations there is nothing difficult nor clever recipes green smoothies, or complex asanas of yoga. Requires only common sense and a little willpower.


The Swedes are a sports nation. In the morning half of the country going out for a jog, and at the end of February, children have a special sports holiday, so families could go to the mountains to go skiing and snowboarding.

Physical activity reduces stress and stimulates the production of hormones of happiness. However useless and even harmful to train 5 times a week. Just try to walk more or ride a bike, play with your kids football or hockey, go dancing or rock climbing. Let the movement be pleasure. The only way physical activity become a healthy habit. It is better for the body than rare, but a grueling workout from case to case.


Dr. Marklund reminds us that “stress reactions we need to survive”. However, if you step out of yourself every time when you can’t find it in the bag, house keys or someone clipped you on the road, which is a bad sign.

You need to learn to control your emotions and not to allow petty annoyances to upset you. There are no universal recipes. Someone enough to take a deep breath and count to 10. Others may need the help of a psychoanalyst or training in anger management. In any case, ask loved ones to tell you when you “start from nothing”.


At night, our body is restored. Chronic lack of sleep immediately affects the appearance and weakens the immune system, leads to excessive weight and various diseases. However, sleeping more than 10 hours a day, too bad. According to research conducted at Harvard, this negatively affects the quality of sleep and leads to memory impairment.


Sweden is not the warmest country. However, its inhabitants have learned to make the most of each Sunny day or in good weather, do not sit at home or in the office. At least the lunch break everyone is trying to enjoy the terrace cafes or in the Park. Because we all know that vitamin D is produced in body when exposed to sunlight. And it is vital for the normal functioning of the nervous system, strong bones and immunity.

In addition, vitamin D plays not the last role in the prevention of cancer, diabetes, depression, psoriasis and multiple sclerosis. However, to be under direct sunlight all day or go to the Solarium in any case not necessary. This provokes photoaging of the skin and can even cause cancer.


Sitting on a diet and arrange fasting days. Simply minimize your consumption of refined sugar, semi-finished products, sausages and smoked. Lean on vegetable protein, foods rich in essential fatty acids (oily fish, vegetable oil), antioxidants and vitamins.

Sweden is rich in fish and seafood: salmon and herring they eat even for Breakfast. In addition, Scandinavians respect the vegetables (primarily various root vegetables), whole wheat bread and dairy products. Meat is not forbidden, but is better every day.


Hydration the body needs for normal functioning. A little reminder: our body is 60% water and every day lose up to 1.5 liters water. If they are not replenished, the cells can not be updated properly, nerve impulses are slower, the body ages faster.

The water reserves can be replenished not only through clean drinking water. The moisture from vegetables and fruits, soups, liquid, tea and coffee count too. By the way, in recent years, doctors are increasingly talking about the benefits of the coffee. So, Bertil Marklund leads in the data proving that caffeine and antioxidants in coffee help reduce the risk of diabetes, Alzheimer’s and Parkinson’s. The author reminds that Sweden ranks second in the world in coffee consumption per capita. Every Swedish home has a coffee machine. The average Swede drinks 3-4 cups of this drink a day, and some more.

The people of this country are popular such a legend. In the second half of the XVIII century by the decree of the Swedish king Gustav III, an experiment was conducted to study the effects of coffee on health. The subjects were two twin brothers sentenced to death for the crime. One had to drink every day three mugs of coffee, and the other the same amount of tea. Until the end of the experiment, the king did not survive, but the brothers lived a long life. First at the age of 83 years died the one that drank tea.


As you know, excess weight leads to cardiovascular disease and diabetes. At the same time, according to Dr. Marklund, not to gain weight, enough to eat slowly, never to take supplements and choose healthy foods.


The oral hygiene affects the entire circulatory system. Bleeding gums or inflammation can cause serious disease and even blood poisoning. So do not forget twice a year to visit the dentist, carefully brush your teeth and do not lean on sweet.


Bad mood leads to depression, lack of energy, chronic fatigue. Good news for those whose glass is always half empty: pessimism is curable. And ways a great many. You need to surround yourself with positive people, spend more time with loved ones, to help those in need, to try to make the world a better place and to celebrate all the good that is happening to you.

For example, try during the week each day write down in a notebook three things that made you good to smile. And very soon you will know what cause for joy is not so little.


People experiencing loneliness often, die sooner. In their blood a high percentage of protein FibroGen. This protein causes the formation of blood clots, which lead to the development of cardiovascular and other diseases. So often meet with old friends and make new, get ready for family dinners or create a hobby that will help spend more time amongst like-minded people. Good options – dance classes, chess classes and lectures on pottery, or painting courses.

© 2017, paradox. All rights reserved.

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