更年輕：簡(jiǎn)單的習(xí)慣，不老的身體

01
顯老的人和不顯老的人之間，
差別是什么呢 ？
 
  我的身體沒事兒吧？“衰老加速中！”的信號(hào)存在嗎？ 002 到底衰老是怎樣的一種狀況呢？ 006 Q.外表的年輕程度和體內(nèi)的衰老程度是成比例的，是真的嗎？        010 為什么會(huì)突然變成了一張“老臉”？ 014 為什么同齡人有的看著很年輕，有的顯老？    難道是由基因決定的？                                                               018 除了外表變老，心情陰沉低落也算衰老嗎？ 022 壓力大也是衰老的原因，這是真的嗎？ 026 無(wú)論到了多少歲，都依然能保持年輕狀態(tài)的人存在嗎？ 030  
根來(lái)博士小課堂①                                                                              034
讓人從細(xì)胞層面恢復(fù)年輕的時(shí)代到來(lái)了。手握關(guān)鍵鑰匙的是長(zhǎng)壽基因！
 
02
 
不顯老的身體是由
四大“成員”共同造就的 ！
 
 
  生理時(shí)鐘                                                                                        046
  自主神經(jīng)（交感神經(jīng)、副交感神經(jīng)）                                              050
  毛細(xì)血管                                                                                        054
  激素                                                                                               058
抗衰老激素（生長(zhǎng)激素、褪黑素）                                                        060
幸福激素（血清素、催產(chǎn)素）                                                              064
美肌激素（雌性激素）                                                                       068
提升干勁的激素（多巴胺）                                                                 070
衰老激素（胰島素、皮質(zhì)醇）                                                              072
 
根來(lái)博士小課堂②                                                                              076
身體各種機(jī)能紊亂疾病多發(fā)的更年期……好想輕松地安全度過(guò)!
 
03
每天一點(diǎn)，重返年輕 ！
 
 
重返年輕的睡眠                                                                             
每天早上同一時(shí)間起床并面朝太陽(yáng)能讓生理時(shí)鐘重置!                       084
7小時(shí)的睡眠能讓身體的再生工廠全力運(yùn)轉(zhuǎn)!                                       086
起床后一個(gè)小時(shí)內(nèi)吃早飯能讓“腹部生理時(shí)鐘”重置                        088
30分鐘以內(nèi)的午休能令你迅速振作起來(lái)!                                            090
再小的強(qiáng)光也會(huì)干擾睡眠!                                                                  092
泡一個(gè)溫暖的澡能讓人順暢地入睡                                                     094
 再見煩惱!幫助迅速入眠的入浴術(shù)
再見了，睡前一杯酒!                                                                         098
休息日也早睡和按時(shí)起床，不讓生理時(shí)鐘發(fā)生混亂                            100
“空腹”上床，跟消化疲勞說(shuō)再見                                                     102
睡前的簡(jiǎn)單姿勢(shì)，幫助身體進(jìn)行修復(fù)                                                                                       104
 
根來(lái)博士小課堂③                                                                              106
睡眠不足是禿頂?shù)脑搭^!營(yíng)養(yǎng)不足是白發(fā)的源頭!
 
重返年輕的飲食                                                                             
早起后件事是水分補(bǔ)給                                                               112
早飯攝入能產(chǎn)生酵素的食物，變身易瘦體質(zhì)！                                   114
“八分飽”的秘密：一口飯咀嚼20次                                                 116
蔬菜中天然成分的聯(lián)合力量不可小視                                                 118
 抗氧化能力提升!“三類能消除自由基的抗氧化物”大公布！
過(guò)度地控制糖類食物的攝入會(huì)對(duì)大腦造成額外的負(fù)擔(dān)!                       122
如果要吃甜食，要在15點(diǎn)!                                                          124
適當(dāng)?shù)目崭鼓艽龠M(jìn)生長(zhǎng)激素的分泌                                                     126
消滅反式脂肪酸需要一點(diǎn)努力                                                            128
22點(diǎn)后吃飯晚的加班族可以將晚餐分成兩次吃                                  130
一粒梅干就能拯救酸性體質(zhì)                                                               132
吸收鈣的黃金時(shí)機(jī)絕不可錯(cuò)過(guò)！                                                        134
強(qiáng)力補(bǔ)充蛋白質(zhì)和鐵，擊敗疲勞與懶怠                                              136
 
根來(lái)博士小課堂④                                                                              138
糖尿病、代謝癥候群、心臟疾病……有可能，幕后是牙周病在作怪!
 
 
 
重返年輕的運(yùn)動(dòng)                                                                             
肌肉鍛煉，晚上比早上效果好!                                                           144
 誰(shuí)都能做到的簡(jiǎn)單運(yùn)動(dòng)! “一心兩用的運(yùn)動(dòng)”推薦
長(zhǎng)時(shí)間的步行非常有利于幫助人重返年輕!                                         148
 目標(biāo)8000步!  不分種類，步數(shù)增加術(shù)
散步前先深蹲，讓脂肪燃燒吧!                                                           152
軀體伸展運(yùn)動(dòng)會(huì)讓新陳代謝加快、腰部變細(xì)!                                         154
令人自然變瘦的秘密：“平衡運(yùn)動(dòng)法”                                              156
洗澡后的拉伸運(yùn)動(dòng)真的如此重要？                                                     158
對(duì)抗臉部衰老的鍛煉                                                                          160
 預(yù)防皺紋和皮膚下垂!“臉部肌肉鍛煉”課程
中招“口腔干燥綜合征”怎么辦？                                                     164
 
根來(lái)博士小課堂⑤                                                                              166
女性也會(huì)散發(fā)老人臭……用抗氧化食物和出汗來(lái)?yè)敉怂?
 
 
 
重返年輕的心理保健                                                                   
 
擊退負(fù)面情緒的“腹式呼吸”法                                                        172
 應(yīng)對(duì)不同壓力等級(jí)的根來(lái)式呼吸法
5分鐘的“腦袋放空時(shí)間”讓疲勞的大腦煥然一新                             176
 緩解大腦的疲勞，來(lái)試試日式冥想法吧
強(qiáng)的“元?dú)饣謴?fù)法”竟如此簡(jiǎn)單！                                                 180
與人接觸是終極心靈治愈術(shù)                                                               182
積極的心態(tài)會(huì)促進(jìn)抗衰老激素分泌                                                     184
 
根來(lái)博士小課堂⑥                                                                              186
預(yù)防癡呆癥可是日常功課……懶怠的人危險(xiǎn)!