Biological timepieces are a system that regulates activities in the body, including sleep, metabolism, reproduction and cell repair. The DNA in each cell is constantly affected by external factors such as pollution, stress, unhealthy diets, smoking, alcohol and lack of sleep. These factors reduce the ability to repair DNA and promote the aging process.
Dr. Devyani Mukherjee, a reproductive specialist at Birla Fertility & IVF (Delhi, India), changing some daily habits can help maintain the normal functioning of the biological clock and support DNA protection.
Eat healthy
A balanced diet plays an important role in maintaining cell health. Fresh, less processed foods such as green vegetables, fruits, whole grains, nutritious nuts and fish are rich in omega-3s, which provide vitamins, minerals and antioxidants.
These nutrients help reduce the harmful effects of free radicals, limiting DNA damage. Limit processed foods, fried foods, sweets and sugary drinks.
Get enough sleep and on time
Sleep helps the body recover energy and repair cells. Adults need to sleep 78 hours a day. Prolonged lack of sleep can increase inflammation, hormonal disorders, and reduce the ability to repair DNA.
Maintain a fixed sleep and wake time, do not use electronic devices before bed, and keep the bedroom quiet and cool.
Exercise regularly
Physical activity helps improve blood circulation, increase oxygen supply to cells and reduce stress. Regular exercise also helps regulate hormones, supports metabolism and improves organ function.
You can choose to take a brisk walk, cycle, swim or do yoga for at least 30 minutes a day, 3-5 times a week.
Drink enough water
Water is necessary for metabolism, nutrient transportation and removal of waste from the body. Drinking enough water helps cells function effectively and reduces oxidative stress.
You should drink about 1.52 liters of water per day, depending on your physical condition and level of exercise. Limit carbonated soft drinks, energy drinks and alcoholic beverages.
Reduce stress
Prolonged stress increases the secretion of the hormone cortisol, which disrupts metabolism and reduces the self-healing ability of cells. Proactively manage stress by arranging work reasonably, getting enough rest, and maintaining relaxation activities such as meditation, deep breathing, or listening to music.
Limit cigarettes and alcohol
Cigarette smoke contains many substances that are directly harmful to DNA and impair cell function. Regular consumption of alcohol will damage the liver, increase free radical production and disrupt metabolism.
Not smoking and limiting alcohol are simple but effective measures to protect cell health and reduce the risk of disease.
