明星御用的医美创始人给你的9大逆龄建议

The habits to help you stay young: Harley Street doctor says ditching carbs, meditating and visiting the DENTIST slow down signs of ageing

帮助你保持年轻的习惯：哈利街的医生说，放弃碳水化合物，冥想和拜访牙医，减缓衰老的迹象。

Many people entering their 40s and 50s would like to look, and feel, younger than they do.

许多进入40多岁和50多岁的人想要看起来比他们年轻时的感觉。

And now, a leading Harley Street doctor has revealed his top tips for slowing down the ageing process and extending your life for up to 15 years.

现在，一位著名的哈利街的医生透露了他的建议，可以减缓衰老进程，延长寿命长达15年。

Dr Aamer Khan, who is the co-founder of Harley Street Skin, believes that small changes to our lifestyle can make a significant difference when it comes to our health later on in life.

Aamer Khan博士是哈利街护肤公司的联合创始人，他认为，对我们生活方式的小小改变会对我们日后的健康产生重大影响。

In fact, the latest research shows that only 20 per cent of diseases of old age are actually based on genetics, rather than 80 per cent as previously believed.

事实上，最新的研究表明，只有20%的老年疾病实际上是基于基因的，而不是先前认为的80%。

Here, Dr Khan, who has co-written a new book entitled Turn Back Time, shares with FEMAIL his top tips for staying young...

在这里，Khan博士共同撰写了一本名为“时光倒流”的新书，与FEMAIL分享了他保持年轻的最佳秘诀。

1.DO A DAILY CROSSWORD Keeping your brain stimulated is essential when it comes to the later years of your life.

1.在你生命的晚年，每天做填字游戏是很重要的

 

Dr Khan recommends doing a daily crossword puzzle, or even learning a new language

Khan博士建议每天做一个填字游戏，甚至学习一门新的语言。

Dr Khan says that it’s important to make sure you stimulate your brain as you head towards the latter years of your life.

Khan博士说，在你生命的最后几年，确保你的大脑能够刺激你的大脑是很重要的。

The brain needs exercising to avoid becoming sluggish so learn a new language, read, learn to play a new instrument or do a daily crossword puzzle,’ he explains.

他解释说：“大脑需要锻炼来避免变得迟缓，所以要学习一门新的语言，阅读，学习弹奏一种新的乐器，或者每天做一个填字游戏。”

These last two will help slow the development of dementia and depression.’

“这最后两项将有助于减缓痴呆症和抑郁症的发展。”

2.TAKE A BRISK WALK

2.快步走

 

Building exercise into your daily routine - such as taking a brisk walk every day - is vastly important when it comes to slowing down the ageing process.

在你的日常生活中锻炼——比如每天快步走——对于减缓衰老过程是非常重要的。

Regular exercise helps prevent the arterial ageing that contributes to memory loss, improves muscle mass and makes you look and feel better,’ Dr Khan says.

Khan博士说：“定期锻炼有助于防止导致记忆丧失的动脉老化，改善肌肉质量，让你看起来和感觉更好。”

Dr Aamer Khan, who is the co-founder of Harley Street Skin, has shared his top tips for slowing down the ageing process

Aamer Khan博士是哈利街皮肤公司的联合创始人，他分享了他的关于延缓衰老进程的建议。

Even 30 to 45 minutes a day of brisk walking has been shown to grow new brain cells as well as to reduce the risk of heart disease, cancer, diabetes and depression.’

“每天30到45分钟的快步行走已经被证明可以培养新的脑细胞，同时也能降低患心脏病、癌症、糖尿病和抑郁症的风险。”

3.TAKE VITAMIN D

3.服用维生素D

 

Looking after your bones becomes more important later on in life, and Dr Khan recommends taking Vitamin D to help in this area.

在以后的生活中，照顾你的骨骼变得更加重要，Khan博士建议在这一领域服用维生素D。

Half of all women and one in five men aged over fifty will break a bone because of osteoporosis,’ he says.

他说：“一半的女性和五分之一的50岁以上男性会因为骨质疏松而骨折。”

A vitamin D supplement helps promote calcium absorption and bone health.

“维生素D补充剂有助于促进钙的吸收和骨骼健康。”

Weight-bearing exercises, such as working out with lightweights, three times a week, can also help keep bones strong.’

负重锻炼，比如每周锻炼三次，也可以帮助保持骨骼强健。

 

4.FIVE MINUTES OF MEDITATION Dr Khan recommends doing five minutes of meditation a day to combat stress

4.5分钟的冥想，Khan博士建议每天做5分钟冥想来缓解压力

Stress is a major factor when it comes to the ageing process - meaning you should try your best to combat it.

压力是老化过程中的一个主要因素，这意味着你应该尽最大努力去战胜它。

Dr Khan recommends five minutes of meditation a day in order to relax.

Khan博士建议每天冥想五分钟，以放松自己。

Stress contributes to every disease, directly or indirectly.

压力会直接或间接地影响到每一种疾病。

It shrinks the brain and increases the waistline,’ he explains.

他解释说：“它会收缩大脑，增加腰围。”

So deal with it – somehow.

“所以，不管怎样，要处理它。”

Make time for mindfulness, or even better, meditation and even a few minutes of relaxed deep breathing.

“花点时间做正念，或者做得更好，冥想，甚至几分钟放松的深呼吸。”

With your eyes closed, focus your mind on one object, breathe in deeply over five seconds and then blow away any stresses of the day over five seconds.

“闭上眼睛，集中注意力在一个物体上，在5秒钟内深呼吸，然后在5秒内把一天的压力吹走。”

Wait for a count of five and then repeat.

等待数到5，然后重复。

Do this for five minutes and then follow with a glass of water.’

“这样做五分钟，然后再喝杯水。”

5.WEAR SUNCREAM EVERY DAY

5.每天都要涂抹防晒霜

 

Wearing sunscreen every day, regardless of the weather, is crucial for slowing down the ageing process

每天涂抹防晒霜，无论天气如何，都是延缓衰老的关键。

We all know about the importance of wearing suncream when on holiday, but Dr Khan says it’s important to protect your skin every day, regardless of the weather.

我们都知道在度假时戴防晒霜的重要性，但是Khan博士说，不管天气如何，每天都要保护你的皮肤。

Forget wrinkle cream - the only skincare product that can truly slow ageing and prevent skin cancer is sunscreen,’ he explains.

他解释说，“忘记皱纹霜吧——唯一能真正延缓衰老和预防皮肤癌的护肤产品是防晒霜。”

Dr Khan says that you should always use a broad spectrum cream, which protects you from both UVB rays and UVA rays, which causes skin cancer and skin ageing.

Khan博士说，你应该经常使用广谱霜，它能保护你免受UVB射线和UVA射线的伤害，而紫外线会导致皮肤癌和皮肤老化。

He recommends using a minimum SPF 20 cream to be applied every day, rain or shine, and SPF 50 when on holiday.

他建议每天使用至少SPF 20的防晒霜，无论雨天或晴天，在度假时使用SPF值为50的防晒霜。

6.DON’T FORGET THE DENTIST Visiting your dentist for a check-up is crucial, as gum disease can be a sign of heart disease

6.不要忘记牙医去看牙医是很重要的，因为牙龈疾病可能是心脏病的征兆

Everyone knows that regular check-ups at the dentist is vital for your oral health - but what you might not know is that they are also essential when it comes to your general well-being.

每个人都知道，定期检查牙医对你的口腔健康至关重要，但你可能不知道的是，在你的日常生活中，他们也是必不可少的。

Visit your dentist for a check-up at least twice a year to avoid gum disease as people with gum disease are twice as likely to have heart disease,’ Dr Khan explains.

Khan博士解释说：“每年至少要去看牙医两次，以避免牙龈疾病，因为患牙龈疾病的人患心脏病的几率是普通人的两倍。”

He also suggests regular trips to the opticians, which can also pick up on early health warnings, as well as well person checks with your GP as often as they will do it.

他还建议定期去看眼科医生，因为他们也会注意到早期的健康警告，以及和你的全科医生一起检查的次数。

7.LAUGH MORE

7.多笑

Being happy is crucial when it comes to staying young, Dr Khan says.

Khan博士说，在保持年轻的时候，快乐是至关重要的。

A positive attitude can boost feel-good hormones so laugh more, socialise with friends and enjoy life,’ he says.

他说：“积极的态度能让你感觉良好的荷尔蒙分泌，所以笑得更多，与朋友交往，享受生活。”

Research shows that a good laugh can help manage stress and prevent the release of damaging hormones in the body.’

“研究表明，大笑可以帮助控制压力，防止体内有害荷尔蒙的释放。”

8.AVOID CAFFEINE AFTER 5PM Dr Khan recommends avoiding caffeine after 5pm and drinking alcohol in moderation to help with getting a good night’s sleep

8.下午5点后避免摄入咖啡因，汗博士建议在下午5点以后不要喝咖啡，适度饮酒，以帮助你睡个好觉。

Getting a good night’s sleep is essential when it comes to slowing down the ageing process.

在延缓衰老过程中，睡个好觉是必不可少的。

Dr Khan suggests avoiding caffeine after 5pm and drinking alcohol in moderation to help with this.

Khan博士建议在下午5点之后避免摄入咖啡因，适量饮酒有助于缓解这一问题。

He says should aim to get seven hours of sleep a night, explaining: ’Sleep deprivation can cause weight gain, weakens the immune system and may accelerate ageing.

他说，应该每天晚上睡7个小时，他解释说：“睡眠不足会导致体重增加，削弱免疫系统，可能加速老化。”

You need two and a half hours before sleep becomes restorative.’

“你需要两个半小时的睡眠才能恢复活力。”

9. CUT BACK ON REFINED CARBOHYDRATES

9.减少精制碳水化合物

Dr Khan says cutting back on refined carbohydrates - anything with sugar or white flour - and instead eating plenty of fruit, vegetables, nuts, white meat and fish will help in preventing weight gain and any associated health problems.

Khan博士说，减少精加工的碳水化合物——任何含糖或白面粉的碳水化合物——通过摄入大量的水果、蔬菜、坚果、白肉和鱼取而代之，将有助于防止体重增加和任何相关的健康问题。

Remember that weight gain is a symptom of something going wrong, so we can screen against it and make changes early to control it,’ he says.

他说：“记住，体重增加是出现问题的征兆，所以我们可以对它进行筛查，及早做出改变来控制它。”

Obesity is when it has become a disease, and gone beyond prevention, and treatment may be the only option.’

“当肥胖已经超越了预防范畴成为一种疾病时，治疗可能是唯一的选择。”