Khi ch\u00fang ta gi\u00e0 \u0111i, vi\u1ec7c gi\u1eef cho tr\u00ed \u00f3c minh m\u1eabn tr\u1edf n\u00ean quan tr\u1ecdng kh\u00f4ng k\u00e9m vi\u1ec7c duy tr\u00ec th\u1ec3 l\u1ef1c.<\/p>\n
Sau 65 tu\u1ed5i, kho\u1ea3ng 40% ng\u01b0\u1eddi cao tu\u1ed5i b\u1ecb m\u1ea5t tr\u00ed nh\u1edb \u1edf m\u1ed9t m\u1ee9c \u0111\u1ed9 n\u00e0o \u0111\u00f3. B\u1ea1n kh\u00f4ng nh\u1edb m\u00ecnh \u0111\u00e3 u\u1ed1ng thu\u1ed1c bu\u1ed5i s\u00e1ng ch\u01b0a, \u0111\u00e3 cho rau v\u00e0o ng\u0103n m\u00e1t t\u1ee7 l\u1ea1nh ch\u01b0a,\u2026 Trong s\u1ed1 nh\u1eefng ng\u01b0\u1eddi tr\u00ean 70 tu\u1ed5i, kho\u1ea3ng 16% g\u1eb7p ph\u1ea3i c\u00e1c suy gi\u1ea3m nh\u1eadn th\u1ee9c nh\u1eb9, nh\u01b0 c\u00f3 v\u1ea5n \u0111\u1ec1 trong vi\u1ec7c s\u1eed d\u1ee5ng ng\u00f4n ng\u1eef, \u0111\u1ecbnh h\u01b0\u1edbng kh\u00f4ng gian, t\u01b0 duy logic v\u00e0 ra quy\u1ebft \u0111\u1ecbnh. \u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n chuy\u1ec3n ti\u1ebfp gi\u1eefa qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a b\u00ecnh th\u01b0\u1eddng v\u00e0 sa s\u00fat tr\u00ed tu\u1ec7. Ng\u01b0\u1eddi b\u1ec7nh c\u00f3 bi\u1ec3u hi\u1ec7n suy gi\u1ea3m tr\u00ed nh\u1edb ho\u1eb7c c\u00e1c ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c kh\u00e1c, nh\u01b0ng v\u1eabn duy tr\u00ec kh\u1ea3 n\u0103ng t\u1ef1 ch\u0103m s\u00f3c v\u00e0 th\u00f3i quen sinh ho\u1ea1t h\u00e0ng ng\u00e0y.<\/p>\n
Ng\u00e0y nay, nghi\u00ean c\u1ee9u khoa h\u1ecdc ch\u1ee9ng minh k\u1ebft n\u1ed1i x\u00e3 h\u1ed9i gi\u00fap b\u1ea1n duy tr\u00ec s\u1ef1 minh m\u1eabn d\u00f9 \u0111\u00e3 qua tu\u1ed5i 70.<\/p>\n
M\u1eb7c d\u00f9 di truy\u1ec1n v\u00e0 c\u00e1c b\u1ec7nh l\u00fd n\u1ec1n \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong s\u1ee9c kh\u1ecfe nh\u1eadn th\u1ee9c v\u00e0 l\u00e3o h\u00f3a, nh\u01b0ng th\u00f3i quen v\u00e0 l\u1ed1i s\u1ed1ng c\u00f3 th\u1ec3 t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t l\u1edbn trong vi\u1ec7c duy tr\u00ec s\u1ef1 minh m\u1eabn cho tr\u00ed \u00f3c.<\/p>\n
Giao l\u01b0u x\u00e3 h\u1ed9i h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng n\u00e3o b\u1ed9 v\u00e0 mi\u1ec5n d\u1ecbch, \u0111\u1ed3ng th\u1eddi k\u1ebft n\u1ed1i b\u1ea1n v\u1edbi c\u1ed9ng \u0111\u1ed3ng. Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t, gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 dinh d\u01b0\u1ee1ng t\u1ed1t \u0111\u1ec1u h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9.<\/p>\n
Nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y ph\u00e1t hi\u1ec7n \u0111\u1eddi s\u1ed1ng x\u00e3 h\u1ed9i c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 \u0111\u00f3ng vai tr\u00f2 l\u1edbn nh\u1ea5t.<\/p>\n
\u201cTh\u00f3i quen t\u1ed1t nh\u1ea5t \u0111\u1ec3 duy tr\u00ec s\u1ef1 minh m\u1eabn sau 70 tu\u1ed5i l\u00e0 duy tr\u00ec k\u1ebft n\u1ed1i x\u00e3 h\u1ed9i, th\u00f4ng qua tr\u00f2 chuy\u1ec7n, c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u1ed9ng \u0111\u1ed3ng ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 d\u00e0nh th\u1eddi gian ch\u1ea5t l\u01b0\u1ee3ng cho ng\u01b0\u1eddi kh\u00e1c,\u201d theo Erica Park, ti\u1ebfn s\u0129 y khoa, th\u1ea1c s\u0129 qu\u1ea3n tr\u1ecb kinh doanh.<\/p>\n
V\u00ec sao k\u1ebft n\u1ed1i x\u00e3 h\u1ed9i l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 duy tr\u00ec s\u1ef1 minh m\u1eabn?<\/p>\n
D\u00f9 \u0111\u00f3 ch\u1ec9 l\u00e0 cu\u1ed9c g\u1eb7p g\u1ee1 b\u1ea1n b\u00e8 \u0111\u1ec3 \u0111i d\u1ea1o, tham d\u1ef1 c\u00e1c s\u1ef1 ki\u1ec7n c\u1ed9ng \u0111\u1ed3ng hay g\u1ecdi video v\u1edbi c\u00e1c th\u00e0nh vi\u00ean trong gia \u0111\u00ecnh, t\u01b0\u01a1ng t\u00e1c x\u00e3 h\u1ed9i th\u01b0\u1eddng xuy\u00ean r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ef1 minh m\u1eabn v\u1ec1 tinh th\u1ea7n.<\/p>\n
K\u1ebft n\u1ed1i x\u00e3 h\u1ed9i h\u1ed7 tr\u1ee3 c\u1ea5u tr\u00fac v\u00e0 ch\u1ee9c n\u0103ng n\u00e3o b\u1ed9<\/p>\n
Ng\u01b0\u1eddi l\u1edbn tu\u1ed5i kh\u00f4ng th\u01b0\u1eddng xuy\u00ean t\u01b0\u01a1ng t\u00e1c v\u1edbi ng\u01b0\u1eddi th\u00e2n v\u00e0 \u00edt tham gia v\u00e0o c\u1ed9ng \u0111\u1ed3ng c\u00f3 nguy c\u01a1 suy gi\u1ea3m nh\u1eadn th\u1ee9c v\u00e0 sa s\u00fat tr\u00ed tu\u1ec7 cao h\u01a1n. T\u01b0\u01a1ng t\u00e1c th\u01b0\u1eddng xuy\u00ean gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng, h\u1ed7 tr\u1ee3 tr\u00ed nh\u1edb v\u00e0 duy tr\u00ec s\u1ef1 t\u1eadp trung cho tr\u00ed \u00f3c.<\/p>\n
C\u00e1c nghi\u00ean c\u1ee9u d\u00e0i h\u1ea1n quy m\u00f4 l\u1edbn ph\u00e1t hi\u1ec7n nh\u1eefng ng\u01b0\u1eddi s\u1ed1ng t\u00e1ch bi\u1ec7t v\u1edbi x\u00e3 h\u1ed9i c\u00f3 nguy c\u01a1 m\u1eafc ch\u1ee9ng sa s\u00fat tr\u00ed tu\u1ec7 cao h\u01a1n t\u1eeb 26% \u0111\u1ebfn 62% so v\u1edbi nh\u1eefng ng\u01b0\u1eddi v\u1eabn duy tr\u00ec k\u1ebft n\u1ed1i x\u00e3 h\u1ed9i.<\/p>\n
Ch\u1ee5p n\u00e3o cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh n\u00e0y c\u00f3 \u00edt ch\u1ea5t x\u00e1m h\u01a1n \u1edf c\u00e1c v\u00f9ng n\u00e3o ch\u1ecbu tr\u00e1ch nhi\u1ec7m v\u1ec1 tr\u00ed nh\u1edb v\u00e0 h\u1ecdc t\u1eadp. Nh\u1eefng thay \u0111\u1ed5i n\u00e0y c\u00f3 li\u00ean quan \u0111\u1ebfn s\u1ef1 bi\u1ec3u hi\u1ec7n k\u00e9m c\u1ee7a c\u00e1c gene c\u1ee5 th\u1ec3 gi\u00fap b\u1ea3o v\u1ec7 ch\u1ed1ng l\u1ea1i b\u1ec7nh Alzheimer v\u00e0 h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng n\u00e3o kh\u1ecfe m\u1ea1nh.<\/p>\n
K\u1ebft n\u1ed1i x\u00e3 h\u1ed9i h\u1ed7 tr\u1ee3 h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch m\u1ea1nh m\u1ebd<\/p>\n
S\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 s\u1ee9c kh\u1ecfe nh\u1eadn th\u1ee9c l\u00e0 hai ph\u1ea7n g\u1eafn b\u00f3 ch\u1eb7t ch\u1ebd v\u1edbi nhau. \u1ede c\u1ea5p \u0111\u1ed9 di truy\u1ec1n, s\u1ef1 c\u00f4 \u0111\u01a1n g\u00e2y ra s\u1ef1 bi\u1ec3u hi\u1ec7n k\u00e9m c\u1ee7a c\u00e1c gene ch\u1ed1ng vi\u00eam v\u00e0 s\u1ef1 bi\u1ec3u hi\u1ec7n qu\u00e1 m\u1ee9c c\u1ee7a c\u00e1c gene li\u00ean quan \u0111\u1ebfn ph\u1ea3n \u1ee9ng mi\u1ec5n d\u1ecbch g\u00e2y vi\u00eam. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng ch\u1ed1ng l\u1ea1i b\u1ec7nh t\u1eadt c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n
M\u1ed9t h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch kh\u1ecfe m\u1ea1nh kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng tham gia v\u00e0o c\u00e1c ho\u1ea1t \u0111\u1ed9ng kh\u00e1c h\u1ed7 tr\u1ee3 n\u00e3o b\u1ed9 v\u00e0 s\u1ee9c kh\u1ecfe tinh th\u1ea7n m\u00e0 c\u00f2n c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn nh\u1eadn th\u1ee9c. Nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y cho th\u1ea5y ch\u1ee9c n\u0103ng mi\u1ec5n d\u1ecbch k\u00e9m v\u00e0 t\u00ecnh tr\u1ea1ng vi\u00eam nhi\u1ec5m gia t\u0103ng c\u00f3 li\u00ean quan \u0111\u1ebfn suy gi\u1ea3m nh\u1eadn th\u1ee9c, b\u1ea5t k\u1ec3 c\u00f3 m\u1eafc ch\u1ee9ng m\u1ea5t tr\u00ed nh\u1edb hay kh\u00f4ng.<\/p>\n
K\u1ebft n\u1ed1i ch\u00ednh l\u00e0 s\u1ef1 luy\u1ec7n t\u1eadp gi\u00fap t\u00e2m tr\u00ed b\u1ea1n lu\u00f4n minh m\u1eabn<\/p>\n
M\u1ed7i cu\u1ed9c tr\u00f2 chuy\u1ec7n ho\u1eb7c ho\u1ea1t \u0111\u1ed9ng chung \u0111\u1ec1u gi\u1ed1ng nh\u01b0 m\u1ed9t b\u00e0i t\u1eadp nh\u1ecf cho n\u00e3o b\u1ed9. H\u1ecdc m\u1ed9t tr\u00f2 ch\u01a1i b\u00e0i m\u1edbi, th\u1ea3o lu\u1eadn v\u1ec1 cu\u1ed1n s\u00e1ch m\u1edbi \u0111\u1ecdc v\u1edbi c\u00e2u l\u1ea1c b\u1ed9 s\u00e1ch, h\u1ecdc m\u1ed9t k\u1ef9 n\u0103ng m\u1edbi cho m\u1ed9t d\u1ef1 \u00e1n c\u1ed9ng \u0111\u1ed3ng hay tham gia m\u1ed9t cu\u1ed9c tr\u00f2 chuy\u1ec7n s\u00e2u s\u1eafc, kh\u01a1i g\u1ee3i suy ngh\u0129, b\u1ea1n \u0111ang k\u00edch th\u00edch v\u00e0 c\u1ee7ng c\u1ed1 c\u00e1c v\u00f9ng n\u00e3o gi\u00fap duy tr\u00ec s\u1ef1 minh m\u1eabn.<\/p>\n
M\u1ed9t nghi\u00ean c\u1ee9u nh\u1ecf cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi l\u1edbn tu\u1ed5i d\u00e0nh \u00edt nh\u1ea5t s\u00e1u tu\u1ea7n \u0111\u1ec3 h\u1ecdc c\u00e1c k\u1ef9 n\u0103ng nh\u01b0 v\u1ebd, h\u1ecdc m\u1ed9t ng\u00f4n ng\u1eef m\u1edbi ho\u1eb7c ch\u01a1i nh\u1ea1c \u0111\u00e3 c\u1ea3i thi\u1ec7n c\u00e1c ch\u1ee9c n\u0103ng \u0111i\u1ec1u h\u00e0nh \u2013 nh\u01b0 l\u1eadp k\u1ebf ho\u1ea1ch, t\u1ed5 ch\u1ee9c v\u00e0 gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1 \u2013 v\u00e0 s\u1ef1 c\u1ea3i thi\u1ec7n n\u00e0y k\u00e9o d\u00e0i \u0111\u1ebfn nhi\u1ec1u n\u0103m sau.<\/p>\n
Luy\u1ec7n t\u1eadp gi\u00fap b\u1ea1n lu\u00f4n n\u0103ng \u0111\u1ed9ng<\/p>\n
Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean c\u00f3 m\u1ed1i li\u00ean h\u1ec7 ch\u1eb7t ch\u1ebd v\u1edbi s\u1ee9c kh\u1ecfe nh\u1eadn th\u1ee9c t\u1ed1t h\u01a1n. \u0110\u00f3\u00a0l\u00e0 v\u00ec ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t gi\u00fap t\u0103ng c\u01b0\u1eddng l\u01b0u l\u01b0\u1ee3ng m\u00e1u l\u00ean n\u00e3o, h\u1ed7 tr\u1ee3 tr\u00ed nh\u1edb v\u00e0 t\u00e2m tr\u1ea1ng, \u0111\u1ed3ng th\u1eddi gi\u00fap b\u1ea1n k\u1ebft n\u1ed1i x\u00e3 h\u1ed9i n\u1ebfu b\u1ea1n l\u00e0 th\u00e0nh vi\u00ean c\u1ee7a m\u1ed9t \u0111\u1ed9i nh\u00f3m.<\/p>\n
Tr\u00ean th\u1ef1c t\u1ebf, m\u1ed9t nghi\u00ean c\u1ee9u cho th\u1ea5y ng\u01b0\u1eddi cao tu\u1ed5i n\u0103ng \u0111\u1ed9ng c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh Alzheimer th\u1ea5p h\u01a1n 37% so v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng.<\/p>\n
Theo m\u1ed9t nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y, l\u1ee3i \u00edch n\u00e0y \u0111\u1ebfn t\u1eeb c\u1ea3 hai ph\u00eda, cho th\u1ea5y m\u1ee9c \u0111\u1ed9 h\u1ed7 tr\u1ee3 x\u00e3 h\u1ed9i cao h\u01a1n l\u00e0m t\u0103ng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t \u1edf ng\u01b0\u1eddi cao tu\u1ed5i, trong khi ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u00fac \u0111\u1ea9y giao l\u01b0u x\u00e3 h\u1ed9i nhi\u1ec1u h\u01a1n. V\u00ec v\u1eady, d\u00f9 b\u1ea1n g\u1eb7p b\u1ea1n b\u00e8 \u0111\u1ec3 \u0111i b\u1ed9, tham gia l\u1edbp yoga hay ch\u01a1i b\u00f3ng ch\u00e0y, b\u1ea1n \u0111\u1ec1u s\u1ebd r\u00e8n luy\u1ec7n tr\u00ed nh\u1edb v\u00e0 k\u1ef9 n\u0103ng t\u01b0 duy.<\/p>\n
C\u00e1ch duy tr\u00ec k\u1ebft n\u1ed1i x\u00e3 h\u1ed9i<\/p>\n
N\u1ebfu b\u1ea1n mu\u1ed1n t\u0103ng c\u01b0\u1eddng s\u1ef1 nh\u1ea1y b\u00e9n v\u1ec1 tinh th\u1ea7n th\u00f4ng qua k\u1ebft n\u1ed1i, d\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 c\u00e1ch \u0111\u1ec3 tr\u1edf th\u00e0nh m\u1ed9t ng\u01b0\u1eddi n\u0103ng \u0111\u1ed9ng.<\/p>\n
-Tham gia c\u00e2u l\u1ea1c b\u1ed9 ho\u1eb7c l\u1edbp h\u1ecdc<\/p>\n
Tim nh\u1eefng k\u1ef9 n\u0103ng ho\u1eb7c ch\u1ee7 \u0111\u1ec1 m\u00e0 b\u1ea1n lu\u00f4n mu\u1ed1n h\u1ecdc, ho\u1eb7c kh\u00e1m ph\u00e1 nh\u1eefng ho\u1ea1t \u0111\u1ed9ng b\u1ea1n t\u1eebng y\u00eau th\u00edch v\u00e0 t\u00ecm c\u00e1ch th\u1ef1c hi\u1ec7n.<\/p>\n
H\u00e3y tham gia m\u1ed9t c\u00e2u l\u1ea1c b\u1ed9 \u0111\u1ecba ph\u01b0\u01a1ng ho\u1eb7c trung t\u00e2m d\u00e0nh cho ng\u01b0\u1eddi cao tu\u1ed5i, ho\u1eb7c tham gia m\u1ed9t ho\u1ea1t \u0111\u1ed9ng nh\u00f3m nh\u01b0 nh\u00f3m \u0111i b\u1ed9, c\u00e2u l\u1ea1c b\u1ed9 s\u00e1ch ho\u1eb7c l\u1edbp h\u1ecdc c\u1ed9ng \u0111\u1ed3ng. Nh\u1eefng ho\u1ea1t \u0111\u1ed9ng n\u00e0y mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch v\u01b0\u1ee3t xa k\u1ebft n\u1ed1i x\u00e3 h\u1ed9i, bao g\u1ed3m ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t, c\u01a1 h\u1ed9i h\u1ecdc t\u1eadp v\u00e0 \u00fd th\u1ee9c m\u1ea1nh m\u1ebd v\u1ec1 m\u1ee5c \u0111\u00edch v\u00e0 c\u1ed9ng \u0111\u1ed3ng.<\/p>\n
-L\u00ean l\u1ecbch c\u00e1c ng\u00e0y trong tu\u1ea7n<\/p>\n
\u0110\u1ec3 gi\u1eef tr\u00e1ch nhi\u1ec7m v\u00e0 gi\u1ea3m b\u1edbt s\u1ef1 m\u1ec7t m\u1ecfi khi ph\u1ea3i quy\u1ebft \u0111\u1ecbnh c\u00e1ch s\u1eed d\u1ee5ng th\u1eddi gian, h\u00e3y l\u00ean l\u1ecbch c\u00e1c ho\u1ea1t \u0111\u1ed9ng tr\u00ean l\u1ecbch c\u1ee7a b\u1ea1n. D\u00f9 b\u1ea1n \u0111\u0103ng k\u00fd m\u1ed9t l\u1edbp h\u1ecdc h\u00e0ng tu\u1ea7n, \u0111i b\u1ed9 bu\u1ed5i s\u00e1ng v\u1edbi b\u1ea1n b\u00e8 hay l\u00ean k\u1ebf ho\u1ea1ch tr\u00f2 chuy\u1ec7n video v\u1edbi ng\u01b0\u1eddi th\u00e2n, b\u1ea1n s\u1ebd c\u00f3 nhi\u1ec1u kh\u1ea3 n\u0103ng duy tr\u00ec th\u00f3i quen n\u00e0y h\u01a1n khi m\u1ecdi ng\u01b0\u1eddi \u0111ang tr\u00f4ng c\u1eady v\u00e0o b\u1ea1n.<\/p>\n
Ch\u1ec9 c\u1ea7n b\u1ea3o \u0111\u1ea3m b\u1eaft \u0111\u1ea7u t\u1eeb nh\u1eefng vi\u1ec7c nh\u1ecf v\u00e0 x\u00e2y d\u1ef1ng v\u1edbi t\u1ed1c \u0111\u1ed9 tho\u1ea3i m\u00e1i v\u00e0 d\u1ec5 qu\u1ea3n l\u00fd. N\u00f3 c\u00e0ng tr\u1edf th\u00e0nh m\u1ed9t ph\u1ea7n trong nh\u1ecbp \u0111i\u1ec7u h\u00e0ng tu\u1ea7n c\u1ee7a b\u1ea1n, th\u00ec n\u00f3 s\u1ebd c\u00e0ng t\u1ef1 nhi\u00ean v\u00e0 c\u00f3 l\u1ee3i.<\/p>\n
-K\u1ebft h\u1ee3p v\u1edbi m\u1ed9t th\u00f3i quen kh\u00e1c<\/p>\n
\u0110\u1ec3 h\u00ecnh th\u00e0nh th\u00f3i quen l\u00ean l\u1ecbch v\u00e0 tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng x\u00e3 h\u1ed9i, b\u1ea1n n\u00ean k\u1ebft h\u1ee3p n\u00f3 v\u1edbi m\u1ed9t th\u00f3i quen h\u00e0ng ng\u00e0y m\u00e0 b\u1ea1n \u0111\u00e3 th\u1ef1c hi\u1ec7n.<\/p>\n
N\u1ebfu b\u1ea1n ph\u1ea3i ng\u1ed3i v\u00e0o m\u00e1y t\u00ednh m\u1ed7i s\u00e1ng \u0111\u1ec3 ki\u1ec3m tra email, h\u00e3y tranh th\u1ee7 d\u00e0nh v\u00e0i ph\u00fat ki\u1ec3m tra l\u1ecbch s\u1ef1 ki\u1ec7n c\u1ed9ng \u0111\u1ed3ng ho\u1eb7c FaceTime v\u1edbi m\u1ed9t th\u00e0nh vi\u00ean gia \u0111\u00ecnh ho\u1eb7c b\u1ea1n b\u00e8. Nh\u1eefng \u00fd t\u01b0\u1edfng tuy\u1ec7t v\u1eddi kh\u00e1c bao g\u1ed3m l\u00e0m vi\u1ec7c nh\u00e0, l\u00e0m v\u01b0\u1eddn v\u1edbi b\u1ea1n b\u00e8, ho\u1eb7c \u0111i b\u1ed9 c\u00f9ng nhau sau khi \u0111i l\u1ec5 ch\u00f9a, \u0111i nh\u00e0 th\u1edd, ho\u1eb7c c\u00e1c bu\u1ed5i h\u1ecdp m\u1eb7t c\u1ed9ng \u0111\u1ed3ng kh\u00e1c.<\/p>\n
Nh\u1eefng m\u1eb9o kh\u00e1c \u0111\u1ec3 gi\u1eef cho tr\u00ed n\u00e3o minh m\u1eabn<\/p>\n
-\u01afu ti\u00ean ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t. V\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t \u00edt nh\u1ea5t n\u0103m l\u1ea7n m\u1ed7i tu\u1ea7n c\u00f3 th\u1ec3 mang l\u1ea1i l\u1ee3i \u00edch nh\u1eadn th\u1ee9c l\u1edbn nh\u1ea5t sau tu\u1ed5i 70. Ch\u1ec9 c\u1ea7n b\u1eaft \u0111\u1ea7u t\u1eeb nh\u1eefng ho\u1ea1t \u0111\u1ed9ng nh\u1ecf, ch\u00fa tr\u1ecdng \u0111\u1ebfn s\u1ef1 an to\u00e0n v\u00e0 t\u00ecm nh\u1eefng ho\u1ea1t \u0111\u1ed9ng b\u1ea1n y\u00eau th\u00edch.<\/p>\n
-\u0102n u\u1ed1ng c\u00e2n b\u1eb1ng, gi\u00e0u dinh d\u01b0\u1ee1ng<\/p>\n
H\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9 b\u1eb1ng c\u00e1ch \u0103n th\u1ef1c ph\u1ea9m nguy\u00ean ch\u1ea5t, gi\u00e0u dinh d\u01b0\u1ee1ng. \u01afu ti\u00ean c\u00e1c b\u1eefa \u0103n b\u1ed5 d\u01b0\u1ee1ng, c\u00e2n b\u1eb1ng v\u1edbi \u0111\u1ee7 protein, tr\u00e1i c\u00e2y v\u00e0 rau c\u1ee7 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m vi\u00eam v\u00e0 ng\u0103n ng\u1eeba c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh khi l\u00e3o h\u00f3a.<\/p>\n
-Ti\u1ebfp t\u1ee5c h\u1ecdc c\u00e1c k\u1ef9 n\u0103ng m\u1edbi<\/p>\n
Th\u01b0\u1eddng xuy\u00ean v\u1eadn \u0111\u1ed9ng tr\u00ed \u00f3c l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft \u0111\u1ec3 gi\u1eef cho tr\u00ed \u00f3c minh m\u1eabn khi b\u1ea1n gi\u00e0 \u0111i. Tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c kh\u00e1c nhau v\u00e0 kh\u00e1m ph\u00e1 nh\u1eefng ch\u1ee7 \u0111\u1ec1 m\u1edbi \u0111\u1ec1u h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c.<\/p>\n
-Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c<\/p>\n
C\u00f3 m\u1ed1i li\u00ean h\u1ec7 ch\u1eb7t ch\u1ebd gi\u1eefa l\u00e3o h\u00f3a, ng\u1ee7 k\u00e9m v\u00e0 suy gi\u1ea3m nh\u1eadn th\u1ee9c. M\u1eb7c d\u00f9 m\u1ed1i quan h\u1ec7 gi\u1eefa ba y\u1ebfu t\u1ed1 n\u00e0y ch\u01b0a th\u1ef1c s\u1ef1 r\u00f5 r\u00e0ng, nh\u01b0ng nh\u1eefng ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh \u01b0u ti\u00ean gi\u1ea5c ng\u1ee7 v\u00e0 gi\u1ea3i quy\u1ebft c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 nh\u01b0 ng\u01b0ng th\u1edf khi ng\u1ee7 ho\u1eb7c m\u1ea5t ng\u1ee7 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c b\u1ea3o v\u1ec7 t\u1ed1t h\u01a1n kh\u1ecfi suy gi\u1ea3m nh\u1eadn th\u1ee9c.<\/p>\n
Duy tr\u00ec k\u1ebft n\u1ed1i x\u00e3 h\u1ed9i kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng m\u00e0 c\u00f2n l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 b\u1ea3o v\u1ec7 n\u00e3o b\u1ed9 khi ch\u00fang ta gi\u00e0 \u0111i. T\u01b0\u01a1ng t\u00e1c x\u00e3 h\u1ed9i gi\u00fap tr\u00ed \u00f3c b\u1ea1n lu\u00f4n n\u0103ng \u0111\u1ed9ng, h\u1ed7 tr\u1ee3 c\u1ea5u tr\u00fac n\u00e3o b\u1ed9 kh\u1ecfe m\u1ea1nh, t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch v\u00e0 th\u01b0\u1eddng khuy\u1ebfn kh\u00edch c\u00e1c th\u00f3i quen l\u00e0nh m\u1ea1nh kh\u00e1c nh\u01b0 t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean. D\u00f9 \u0111\u00f3 l\u00e0 tham gia m\u1ed9t nh\u00f3m c\u1ed9ng \u0111\u1ed3ng, g\u1ecdi \u0111i\u1ec7n cho b\u1ea1n b\u00e8 hay t\u00ecm m\u1ed9t ng\u01b0\u1eddi b\u1ea1n t\u1eadp luy\u1ec7n, vi\u1ec7c \u01b0u ti\u00ean k\u1ebft n\u1ed1i x\u00e3 h\u1ed9i c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n lu\u00f4n minh m\u1eabn, kh\u1ecfe m\u1ea1nh v\u00e0 h\u1ea1nh ph\u00fac h\u01a1n cho \u0111\u1ebfn t\u1eadn nh\u1eefng n\u0103m 70 tu\u1ed5i v\u00e0 h\u01a1n th\u1ebf n\u1eefa.<\/p>\n
H\u00e3y d\u00f9ng n\u00f3 (tr\u00ed \u00f3c), n\u1ebfu kh\u00f4ng mu\u1ed1n n\u00f3 b\u1ecf b\u1ea1n m\u00e0 \u0111i.<\/p>\n
(theo EatingWell)<\/p>\n
The post B\u00ed quy\u1ebft duy tr\u00ec s\u1ef1 minh m\u1eabn \u1edf tu\u1ed5i 70<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" Khi ch\u00fang ta gi\u00e0 \u0111i, vi\u1ec7c gi\u1eef cho tr\u00ed \u00f3c minh m\u1eabn tr\u1edf n\u00ean quan tr\u1ecdng kh\u00f4ng k\u00e9m vi\u1ec7c duy tr\u00ec th\u1ec3 l\u1ef1c. Sau 65 tu\u1ed5i, kho\u1ea3ng 40% ng\u01b0\u1eddi cao tu\u1ed5i b\u1ecb m\u1ea5t tr\u00ed nh\u1edb \u1edf m\u1ed9t m\u1ee9c \u0111\u1ed9 n\u00e0o \u0111\u00f3. B\u1ea1n kh\u00f4ng nh\u1edb m\u00ecnh \u0111\u00e3 u\u1ed1ng thu\u1ed1c bu\u1ed5i s\u00e1ng ch\u01b0a, \u0111\u00e3 cho rau v\u00e0o …<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[43],"tags":[],"class_list":["post-60094","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/60094","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/comments?post=60094"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/60094\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=60094"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=60094"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=60094"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}