老化防止の習慣をつけよう!老化を防止するのに大切な生活習慣

1

老化の原因は、何だと思いますか? 実は老化をする原因ははっきりわかっていることとわかっていないことがあるそうです。 同じ年なのに若く見える人、老けて見える人がいるように、欧米人が10代でもぐっと大人っぽく見えたりするのも人種や遺伝いろんな理由があるそうです。

ですが、老化を防止する方法もあります。何年たっても「変わらないね」と言われるようになれる方法をこっそりご紹介します。必見です!

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老化防止の習慣を身につけるために知っておくこと

止められる老化の要因

2

止められる老化があります。それは、ホルモンの減少や細胞の機能低下を抑えることです。そのためには3つの要因を補えば老化を抑えることが出来るようです。

①活性酸素による酸化を抑えること

②たんぱく質の糖化を抑えること

③ホルモン分泌の機能低下を抑えること

老化を防止!活性酸素による酸化を抑える方法

3

若いうちは活性酸素が発生してもその毒性を抑えるスーパーオキサイドディスムターゼ(SOD)という酵素の働きで無毒化されるのですが、加齢するほどこの酵素がなくなっていくので老化に繋がるということです。

酵素を作る材料を積極的に摂る‥牡蠣、レバーなど亜鉛を積極的に摂るようにします。

老化を防止する!抗酸化物質を多く含む成分と食材を摂る

4

抗酸化物質を多く含む食材とその成分をご紹介します。

①βカロテン‥抗酸化作用があり免疫力を強化し発がん性物質の抑制をしてくれる成分です。にんじん、かぼちゃ、ほうれん草、ブロッコリーに多く含まれています。脂溶性なので油に溶けやすいため脂肪を一緒に摂るのが効果的です。

②ビタミンA(αカロテン)‥同じく脂溶性で強い抗酸化作用があると言われています。おもに、にんじん、かぼちゃ、のり、とうがらしなどに多く含まれています。

③リコピン‥紫外線で発生する活性酸素を除去する働きがあるそうです。強い抗酸化作用があるリコピンを多く含む食材は、トマト、スイカ、杏、グレープフルーツなどです。

④ルテイン‥紫外線で発生する活性酸素から網膜を保護すると言われています。ルテインを多く含む食材は、ブロッコリー、しそ、にんじん、レタス、グリーンピース、トウモロコシ、納豆などです。

⑤ゼアキサンチン‥細胞の酸化を防ぐ抗酸化作用があります。ゼアキサンチンを多く含む食材は、レバー、ほうれん草、卵黄、トウモロコシ、ブロッコリーなどです。

⑥アスタキサンチン‥活性酸素を除去する強い抗酸化作用があり、肌の老化を防ぎます。アスタキサンチンを多く含む食材は、鮭、いくら、真鯛、キンメダイなどです。

⑦ポリフェノール‥強い抗酸化作用があり、多くの植物にはポリフェノールがあると言われています。代表的なものに赤ワイン、緑茶、ルイボスティー、ブルーベリーなどがあります。

老化を防止!活性酸素を発生させないようにするために

5

①タバコを吸わないこと
②アルコールの過剰摂取をしないこと
③ストレスをためない
④マーガリンなど油を控えること
⑤太らないように気をつけること

老化を防止!加工食品を摂らないようにする

6

スナック菓子や菓子パンが良くないと言われている理由は、糖化です。製造過程で糖とたんぱく質が反応し糖化を引き起こす可能性が高いからです。糖化によって発生する強力な老化促進物質と言われているAGEが多くふくまれてしまう危険性があります。

とはいえ、全然食べないのもストレスになってしまうという場合は、甘い菓子パンやお菓子の量を少量にし、抗糖化食品(生姜、シナモン、お茶、黒ゴマ、レモンなど)と一緒に食べるようにすることをおすすめします。

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老化防止をするのに大切な習慣

食べる順番を守る

7

老化防止するためには血糖値をあげないことが大切です。同じものを食べても血糖値を上げてしまう食べ方があります。良い栄養を効率よく摂り入れるためには、白米から食べないことが大切です。

具体的に食べる順番は、野菜→豆類→海藻類→肉類(たんぱく質)→ご飯(炭水化物)を習慣にすると血糖値はあがりにくくなります。

食後1時間で運動を取り入れる習慣

8

食後1時間が最も血糖値が上がる時間帯であり、糖化によるAGEを発生させる時間帯でもあります。そこで、食後1時間で、軽いストレッチを取り入れる習慣をつけることをおすすめします。激しい運動ではなく少し汗ばむ程度の運動がもっとも良いそうです。

鏡を見る習慣をつける

9

若い時は鏡をしょっちゅう見ていたのに年齢とともに鏡を見る習慣が減ってくるようです。ふいに鏡に映る自分の姿を見てショックを受けてしまうという人も多いようです。

鏡を見る時間が長いほど美しさも正比例するそうです。つまり、鏡をつねに見ている人は、いつまでも綺麗で若くいられるということです。

家中に鏡を置いていつも自分と語りあう時間がある人は、若いという実例もあります。どこにいても自分の姿をチェックする習慣をつけることも老化を防ぐポイントです。

ストレスをためない習慣を身につける

22

「神経質」「生真面目で几帳面」「完全主義」「こだわりが強い」「人の目が気になりすぎる」「人付き合いが得意な方ではない」という人はストレスに反応しやすいそうです。
多かれ少なかれ人はストレスを感じています。

ストレスに強い人の特徴は、気持ちの切り替えが早く、物事にこだわらない人だそうです。ストレス発散方法を難しく考えるのではなく、映画などを見て現実世界から離れたり、自分だけの空間を作ったり、何かに没頭したりする時間を持つことがストレス解消方法になるようです。

なにより、自分の生きがいを見つけることが老化をしないで若く綺麗なままでいられることに繋がります。ストレス発散方法を多く持っている人ほど綺麗で若いという実証データーもあるようです。

老化を防止するためのマッサージをする

10

血行不良は老化に繋がります。そこで、自分で出来るマッサージ方法をご紹介します。お風呂の中やお風呂あがりテレビを見ながらでも出来るマッサージです。

①指先を揃えて頭、こめかみ、頬、額、まぶた、耳たぶ、あごの順番で押していきます。目の上を強く押すことはしないようにしてください。

②両手を首の後ろで組みうなじを押していきます。次に左右にも動かします。

③首を両手の手の平で挟むようにして上下左右に動かします。

④肩を手の平で上下にさすり、鎖骨の上も左右に動かします。

⑤脇の下を揉みます。

⑥腕をつかみ上下左右にねじるように揉み、肘も内側と外側ともに揉むようにします。

⑦手の平、手の甲を揉むようにし、指も一本ずつ回すように握っていきます。

⑧胸に両手の手の平を置き皮膚を骨からずらすイメージで前後左右に動かします。

⑨お腹、わき腹、ももの付け根に両手を当て揉むようにします。

⑩横になって両腕を伸ばし背中を床にこするように体を動かします。

⑪太もも、ひざ、ふくらはぎを両手で片方ずつつかみ上下左右に動かします。ふくらはぎは膝を伸ばした状態で関節を揉むようにします。

⑫足首を掴み動かし、足の裏を指圧し、足の指を一本ずつ引っ張るようにして揉みます。

老化防止するアンチエイジングヨガを毎日する習慣

11

出典:cdn.locari.jp

①まっすぐに立ちます。

②手を太ももに軽くつけて息を吸い次に息を吐きながら状態を曲げていきます。

③手が床につくくらい状態を曲げられるところまでいき10秒キープします。

④戦士のポーズをとります。足を揃えて立ち、息を吸いながら腕を床と平行に伸ばします。

⑤息を吐きながら右足を大きく横に広げ左足を伸ばします。

⑥足先を90度傾け、膝を90度に曲げ30秒キープします。反対側も同じ要領で行います。


12

出典:shantigreen

⑦膝を90度に曲げている側にひじをひざに乗せ、横に伸ばしている腕を足先と同じ方向に曲げて行きます。

⑧目線は天井に向け30秒キープするようにします。反対側も同じように行います。

13

出典:img.gathery

', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ', ' ' //moba8 //affiliate-b ]; $count = count($adList); $randInt = mt_rand(0, $count); ?>

老化を防止する大切な心の習慣まとめ

14

心に不安を感じていたりすると、どんな良い環境にいても悪い面を探してしまう癖がついてしまうそうです。環境をまた変えてみようといろいろ模索し、どんどんマイナス思考へと悪循環に陥ってしまうこともあります。

大事なことは、仕事をしている瞬間や天気の良い空の下にいる瞬間、いつも今この瞬間を満足と思う気持ち、楽しい気持ちを持つ心の癖をつけることが、老化を防ぎ若さと美しさを保つことに繋がるようです。

ぜひ、参考にしてみてください。

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