The "anti-aging timetable" is here! People who often do this will really be younger

The same 24 hours a day, almost the same three meals a day, and almost the same work and life, why do some people look younger while others look older? A big difference lies in these daily living habits!

Save this "Best Anti-Aging Timetable" and follow it to get twice the result with half the effort. Let's start taking care of ourselves from now on!

7:30 Eat a nutritious breakfast

In 2024, a study published in the journal Food and Function showed that eating breakfast too late can accelerate aging . People who eat breakfast late show a greater biological age of the body and a higher incidence of accelerated aging.

Research screenshots

The study found that people who eat breakfast later will accelerate biological aging. Compared with those who eat breakfast at 6:14 in the morning, those who start their first meal at 10:26 in the morning show a greater biological age and a 25% increase in the incidence of accelerated aging.

For breakfast, you should remember the formula: " 1+1+1+1 ". That is, cereals and potatoes, vegetables and fruits, animal foods (meat, fish, eggs and milk), beans/nuts. It is best for breakfast to include 3 or more of the above 4 types of food.

8:00 Wear sunscreen before going out

Ultraviolet rays are the most powerful "killer knife". Darkening, aging and spots are all related to them. Many people think that as long as they survive the hot summer sun, their skin will not be sunburned. This is a wrong idea. Ultraviolet rays will not disappear due to weather changes.

The sunlight in winter seems to be relatively warm, but the ultraviolet rays are only about 20% weaker than those in summer, so there is still a possibility of sunburn. Long-term ultraviolet radiation is most likely to cause various spots on the skin. Sun protection is not only necessary in spring and summer, but also in all seasons. It is not only a very effective anti-aging and whitening method, but more importantly, sun protection can effectively reduce photoaging and reduce the incidence of skin tumors.

10:00 Drink 2-3 cups of tea every day

In 2023, researchers from the West China School of Public Health at Sichuan University published a study in The Lancet Regional Health (Western Pacific), a subsidiary of The Lancet, showing that **drinking 2 to 3 cups of tea a day has the best anti-aging effect. **After converting the number of cups into the amount of tea leaves for analysis, the researchers found that consuming 6 to 8 grams of tea per day showed the best anti-aging effect.

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12:00 Eat an antioxidant lunch

Research published in the journal Aging in 2024 showed that consuming an antioxidant diet delayed biological aging , with the highest-scoring participants having a phenotypic age reduction of 0.52 years compared to those with the lowest scores.

Vitamin A, vitamin C, and vitamin E are known as the "iron triangle" of antioxidants. To delay aging, these three vitamins must be guaranteed. Animal foods such as meat, eggs, and milk are rich in vitamin A, fresh vegetables and fruits are rich in vitamin C, and a handful of nuts contain vitamin E.

13:00 Take a 30-minute nap

A 2023 study published in the journal Sleep Health analyzed data from people aged 40 to 69. The study found that people who take naps have a larger total brain volume, and the average difference in brain volume between people who take naps and those who don't is equivalent to aging 2.6 to 6.5 years. People who take naps have a larger brain volume, better brain health, and a lower risk of dementia and other diseases.

The optimal nap duration is 20 to 30 minutes, not more than 1 hour.

15:00 Replenish some citrus fruits

In 2023, a study published in the journal Nature Communications found that citrus fruits, as well as orange seeds and peels, contain a natural compound called nomilin, which is a pregnane X receptor agonist.

Research screenshots

The researchers induced aging in mice and then treated them with nomilin, and found that the mice's premature aging state improved and their lifespan was significantly extended. The revelation given to us by animal experiments is that eating more citrus fruits can prevent aging and prolong life!

18:00 Have a quality dinner

Skipping dinner for a long time will increase the secretion of adrenaline in the human body, thus promoting the production of free radicals, which results in accelerated aging. The visible state is that the skin loses its rosy luster and wrinkles increase significantly. This must be a side effect that many people never expected.

You can eat some fish, shrimp, lean meat, etc. in moderation on top of some soy products. Half of the meat can be green leafy vegetables. At the same time, you can eat some water-rich porridge or light soup. A combination of dry and liquid foods can help the body replenish water.

19:00 30 minutes of moderate intensity exercise

Whether you are working or studying, after sitting for the whole afternoon, get up and move around.

A study published in the journal Heliyon, a subsidiary of Cell, in 2023 showed that long-term sitting accelerates aging, while exercise slows down aging. In the study, the more people exercised, the "younger" their bodies were! Among them, those who exercised the most had a 6.22-year reduction in phenotypic age compared to those who exercised the least. At the same time, exercise can alleviate the "aging" effects of long-term sitting on the body. Replacing long-term sitting with 30 minutes of medium-to-high-intensity exercise a day is associated with a 1.9-year reduction in phenotypic age.

23:00 Go to bed early and have a good sleep

A study published in the journal Sleep Health in 2023 showed that maintaining a stable sleep habit can help slow down the biological aging process . Compared with people with stable sleep habits, participants with larger deviations in bedtime and large differences in sleep on weekdays and weekends were 9 months older in biological age.

Research screenshots

Maintaining a stable sleeping habit, that is, keeping a similar bedtime and waking up time every day, can help delay aging.

It should be noted that these suggestions are based on relevant research. Some studies may have small research samples and are for reference only.

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Source: Health Times

Reviewer: Tang Qin, Director and Researcher of the Science Popularization Department of the Chinese Medical Association

Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center

Editor: Yang Yaping

Proofread by Xu Lai and Lin Lin

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