Ten years ago vs ten years later: Where did our youth go

Do you still remember yourself ten years ago who stayed up late watching TV shows, fried chicken with cola? Now, facing the fatty liver number on the physical examination report, even milk tea only dares to order three tenths of sugar. Time, the butcher's knife, not only took away the hairline, but also quietly modified the codebook of the body - back then, working all night to write papers was lively, but now working overtime until ten o'clock is like a hollowed out puppet bear. But don't rush to mourn your youth, the health credits squandered in those years are still worth recharging now.

1. The metabolic system changes from a sports car to a vintage car

1. The basal metabolic rate declines

After the age of 25, the basal metabolism decreases by 2% -5% every decade, which is equivalent to consuming half a bowl of rice less calories per day. The physique of not gaining weight from eating late night snacks back then can now be transformed into a swimming ring around the waist by drinking cold water. The annual loss of muscle mass is the culprit. Starting at the age of 30, muscle mass decreases by 1% each year, and by the age of 60, 30% of muscle tissue may be lost.

2. Weakened blood glucose regulation ability

The efficiency of pancreatic insulin secretion decreases with age, and the sensitivity of cells to insulin also decreases. Research has found that after the age of 35, there is a significant change in blood sugar regulation ability, which is why eating sweets was okay when young, but now a piece of cake may cause drowsiness after meals.

2. Bone and Joint Depreciation Mode

1. Slow Loss of Bone Density

After reaching the peak bone mass around the age of 30, the bone density decreases at a rate of 0.3% -0.5% per year. After menopause, the rate of bone loss in women accelerates to 2% -3%, like wood being gnawed on by termites. By the time they feel back pain, osteoporosis may have stolen 30% of their bone mass.

2. Decreased Joint Lubricant

Knee joint synovial fluid is most abundant in the 20s and becomes significantly thicker and less after the age of 40. Cartilage wear and insufficient lubrication, coupled with the creaking sound of knees when going up and down stairs, are the body's warning signs of component aging.

3. Repair system presses the deceleration button

1. Cell renewal rate slows down

The skin cell renewal cycle is extended from 28 days at the age of 20 to 40 days at the age of 40, and the wound healing time also increases accordingly. It takes five days for the dark circles under your eyes to disappear after all night. It is no longer the age when you can apply a facial mask to revive with full blood.

2. Decreased antioxidant capacity

The activity of antioxidant enzymes such as SOD in the body decreases year by year after reaching its peak at the age of 25, and may only remain at 60% of its peak at the age of 40. That's why when I was young, I couldn't get dark from the sun, but now when I get a little sun exposure, I grow spots, and free radicals can cause damage under the skin without being intercepted in time.

4. Customize anti-aging plan for the body

1. Metabolic system upgrade plan

Resistance training 2-3 times a week can effectively maintain muscle mass, with muscles burning three times as many calories as fat. Eating more high-quality protein helps with muscle synthesis. It is recommended to consume 1.2-1.6 grams of protein per kilogram of body weight, which is equivalent to the protein mass of 6 eggs per day for a person weighing 60 kilograms.

2. Guidelines for Bone and Joint Maintenance

Sunbathing for 20 minutes every day promotes vitamin D synthesis and helps with calcium absorption. Low impact sports such as swimming and cycling can exercise without damaging joints, like adding lubricating oil to rusty gears.

3. Repair system activation strategy

Ensure that the growth hormone secreted during deep sleep can promote cell repair, and it is important to fall asleep before 23:00. Eat more anthocyanin rich foods such as blueberries and purple cabbage. They are like scavengers in the body, able to capture free radicals that cause damage everywhere. Time does indeed take away collagen and vigorous metabolism, but it cannot take away our right to actively control our health. Starting today, use the enthusiasm of staying up late to watch TV dramas to study nutritional combinations, and replace half an hour of bed rest with morning runs. You will find that even at the age of thirty, your body can still unlock vitality modes that you haven't tried before at twenty.