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Anti-Aging Methods That Keep You Young!
Until about 20 years ago, the weathering of painful joints, wrinkles, low testosterone, menopause, insomnia, fatigue and a whole host of other symptoms were considered an inevitable part of aging. Fortunately, today we know that this is not true. As I tell my patients, you don’t have to suffer the signs of aging because you can do a lot to stop and often reverse them!
That is right. In fact, anti-aging research is discovering more every day about how we age and how to slow the process to a crawl so we can live healthier lives much, much longer. It’s much easier than you think!
Research has shown that simply by making lifestyle adjustments and paying more attention to optimal nutrition, sleep, exercise, and relaxation, you can prevent many of the physical and mental signs of aging. So, in Part I of this two-part series, I’d like to explain what aging really is and how optimal nutrition, adequate sleep, and relaxation can keep you looking youthful into your 90s!
What causes aging?
When I talk to my patients about anti-aging techniques, they are often surprised to learn that aging is nothing more than a set of symptoms that tell you that your body is not repairing and reproducing as it should. You have probably developed serious deficits in vital nutrients and are not getting enough sleep and exercise.
You see, when your mind and body are not getting what they need from nutrition, energetic movements and repair/restorative critical sleep deficits begin to occur at the cellular level.
These critical deficits then cause your cells to reproduce themselves in a defective manner. They start replicating your version which doesn’t work very well! If you don’t step in and start giving your body what it needs, you will continue to reproduce an increasingly weaker copy of yourself, and this is the critical juncture where harmful aging begins to manifest itself.
When we are young children and up until the age of 30, our bodies basically run on their own. However, by the age of 30, we start to decrease more and more our growth hormone, the substance that keeps us young.
If we haven’t done something to correct our growth hormone deficiency by increasing our nutrition with nutrient-dense foods, specific exercise and more effective supplements that support our natural production of this hormone, by the age of 40 we can really start to show signs of aging – gray hair, low sexual energy, sore muscles and joints, poor memory, fatigue, some diseases, etc.
Now let me tell you how to start preventing aging from taking hold.
What slows down aging?
As I explain to my patients, your body’s cellular processes are a series of negative and positive reactions. Cells multiply and others die. To defeat the signs of aging, your cells must continue to reproduce into a strong and healthy version of you to stay healthy and youthful for much longer. The two best ways to do this are to give your body optimal nutrition and time to repair through sleep in the following ways:
Nutrition: An anti-aging diet is one that provides the type of nutrition that supports good levels of growth hormone and highly effective antioxidants that keep cells strong and healthy.
- Foods with a low glycemic (low) sugar index they prevent insulin spikes and fat storage, especially belly fat. Get a good glycemic index reference for all foods and drinks and keep your total GI for the day at or just under 100. Of course, it’s okay to have the occasional treat or snack or a higher glycemic index starch like a baked white potato, just things during your next a few meals.
- Optimal protein (1 gram of protein per lb of body weight) keeps muscles and skin strong, heals wounds and keeps your brain working properly. Try to get protein from both plant-based (legumes, low-GI grains like quinoa) and animal sources (grass-fed beef, free-range chicken, water-packed tuna, salmon, turkey).
- No added (table) sugar or HFCS (high fructose corn syrup). These can cause a highly acidic content in your blood that causes muscle and collagen (the protein that makes up ligaments and skin matrix) to break down. Disease conditions such as cancer are also more able to gain strength in highly acidic conditions.
- Stop smoking. Smoking deprives your body of oxygen and important vitamin C, which strengthens your immune system. It also stores a lot of toxins every time you smoke!
- Limit alcohol for 1-2 large glasses of dark red wine per day. Red wine contains a powerful antioxidant, Resveratrol, which not only helps your body fight cholesterol plaque in your arteries, but also helps your skin resist wrinkles.
- Fruits and vegetables – eat 8 to 10 servings of high nutrition, low mid-glycemic index, high ORAC (antioxidant level) foods per day. They supply both vitamins and the necessary fiber. This can also include frozen or canned. However, limit dried fruit as it has a higher glycemic load. Good sources include avocados, broccoli, cabbage, sweet potatoes, prunes, winter squash, cauliflower, dark berries, garlic and onions. Do not boil, steam or sauté in a little olive oil.
- Nut snack – instead of potato chips or popcorn. A handful of nuts contains potassium, magnesium, selenium, iron, zinc, copper and beneficial monounsaturated fats. Keep them fresh by storing in an airtight container.
- Spice not only do they add flavor and taste to your food, but they provide essential nutrients that help you fight viruses, clear blocked sinuses and lungs (oregano, cayenne), maintain healthy blood sugar levels (cinnamon), and help with indigestion (ginger). something that many people struggle with as they get older.
- Take a high-density nutritional multivitamin to extend the nutrition of the whole diet. This should contain a sufficient amount of all vitamins and minerals plus antioxidants selenium, CoQ10, alpha-lipoic acid, green tea extract. In Part II, I will outline these nutrients in more detail and add a few more.
- Water it is essential for keeping every part of your body functioning properly by helping to remove toxins and waste from your body through the kidneys, liver and colon. Women should drink 91 ounces of water a day and men 105 ounces. Don’t wait until you’re thirsty, as you get older your thirst “alarm” doesn’t work either.
Rest and relaxation: Rest and relaxation are essential to being healthy at any age and even more so as you get older. Sleep is the time when your entire body repairs itself at the cellular level. It is important that you get enough time to sleep in order to perform these vital functions.
Many of my patients tell me they only sleep 4 or 5 hours a night and I explain to them that they are aging faster! Crucial hormones like leptin and ghrelin, which control your appetite and the amount of fat you store, get out of whack with too little sleep. You can gain a lot of body fat just by not getting enough hours of sleep each night!
In addition, the stress hormones that increase during the day are not sufficiently cleared from your system through sleep, so your body continues to be stressed. This puts a strain on your heart and all your bodily functions, makes your muscles ache and makes you look and feel tired and depressed! Sufficient sleep is between 7 and 8 hours without interruption.
Relaxation and just plain fun is also important for staying healthy even as you age. Research shows that people who engage in activities with people they like stay healthy and live much longer than people who do not have satisfactory social opportunities.
Summary Part I:
Aging is inevitable; however, aging does not have to be. Aging gracefully is what you want to strive for, i.e. staying vital and active and able to engage with every aspect of your life with vigor and vigor with each passing year.
I hope you will join me in Part II – Supplements and Hormones where I will go into more specific detail about what I believe to be beneficial anti-aging supplements such as Colostrum, Alpha GPC and Ornithine Alpha Ketoglutarate. such as herbs such as mucuna pruriens, which have been used for years in Indian and African cultures for their anti-aging effects for both men and women. In addition, we will discuss the benefits of supplements that increase the hormones testosterone and estrogen, and how to further increase your growth hormone levels with appropriate exercise and supplementation. Until then, keep young with optimal nutrition and that all important sleep!
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