5 Ways To Dramatically Slow Down Aging
5 Ways To Dramatically Slow Down Aging
Though we cannot stop aging, we can definitely slow down the process by making some lifestyle changes. Staying healthy is not one decision but little decisions every day. When we put in the work to stay healthy, looking better is just the by-product. We can age backward and even reverse cellular damage by following the 5 things listed below.
Improve your sleep quality
This might not seem like a big deal but research shows that a single day of insufficient sleep can make cells age faster. Getting enough sleep is a crucial part of staying healthy and productive. Treating insomnia and getting regular sleep can reduce inflammatory agents in our bodies. Sleep is a regenerative process where we heal. Our body makes anti-inflammatory cytokines while we are sleeping, which helps heal and reduce the impact of damages done throughout the day. Sleep is also one of the times when our body produces growth hormone which plays a key role in keeping our muscles toned and our skin healthy. Poor sleep results in premature aging. If you want brighter eyes, clear complexion, fewer wrinkles, and overall improved skin quality, sleep is our first step towards it. Apart from preventing premature aging, not getting enough sleep may also increase the risk of several conditions and chronic diseases including diabetes, cardiovascular disease, obesity, and depression. So why not make a conscious effort to ensure we get our beauty sleep whenever possible.
Smoking and aging are directly correlated. Overtime can result in skin damage as it triggers the destruction of collagen and elastin which are key to maintaining youthful-looking skin. As collagen is destroyed, skin can become saggy and wrinkly over time. Smoking is also known to deprive skin cells of oxygen and constricts the blood vessels that feed nutrients to the skin cells. This results in pale looking skin that lacks any luster and has bad texture. Smoking is also known to release free radicals that prohibit collagen production and accelerates aging. By making a decision to stop smoking we can reverse some of the damages caused by it.
We often underestimate the importance of a well-balanced diet. We need to practice better long term healthy dietary habits.
- Say No to Sugar- It accelerates aging and inflammation.
- Avoid Processed foods
- Add antioxidant food to your diet
- Eat food rich in Vitamin A and Vitamin E
- Eat healthy fats which are a good source of Omega 3s
Intermittent fasting: The ultimate anti-aging diet
Intermittent fasting is an eating strategy where one can consume food during a certain window and no food outside that window. It can translate into a regular routine of eating and fasting. One can do fasting and eating windows which can be 12:12, 16:8, or 20:4. Each of those numbers represents hours of fasting to eating.
Fasting has numerous benefits that can slow down the aging process.
- Fasting increases metabolism which in turn helps the body to efficiently break down nutrients and burn calories. Also, our DNA degrades as we age. Fasting slows down the degradation of DNA and accelerates DNA repair. This ultimately results in slowing down the aging process.
- Fasting also increases the levels of antioxidants in our bodies. The presence of Antioxidants prevents the body’s cells from being broken down by free radicals. Free radicals are molecules that can cause damage to cells. Free radicals are naturally produced by our body but certain lifestyle factors like smoking, having fried foods, and consuming excessive alcohol can accelerate it.
- Fasting can also reduce the chronic inflammation that occurs as people age.
Exercise for Anti-Aging
We all by now know the numerous benefits associated with regular exercise even if it’s as simple as walking for 30 min every day. We are constantly trying to incorporate some form of exercise in our lives. And the modern lifestyle doesn’t help with it either. Chronic inactivity is a big risk today. A lot of people have jobs that require them to sit on the desk all day. People who spend the most time sitting have a 50% more mortality rate. We need to start by limiting the time we are inactive. Our attention should be focused on being active in our daily routine. It can be more effective than irregular exercise. Once we have achieved that we should then aim at incorporating some form of endurance and high-intensity interval training (HIIT) in our routine. These exercises keep the heart rate up and can keep the cells younger for longer. Exercise helps build a huge amount of antioxidants which in turn slows down the aging process.