Aging is a natural process, yet you can delay its effects by intervening at a cellular level and improving health and mental clarity no matter your age.
A recent study has demonstrated how you can slow the effects of aging by eating healthy, exercising regularly, and restricting alcohol consumption. By making these lifestyle changes you could look and feel years younger!
1. Eat a Healthy Diet
Eating healthily is one of the best ways to ensure good health and slow the aging process, helping lower risks such as cancer, diabetes and heart disease as well as increasing mood and quality of life.
A healthy diet requires eating a wide range of food while restricting your consumption of saturated fats, added sugars and sodium. Learn how to lower these intakes by reading food labels or consulting nutrition facts – or by consulting a dietitian.
Eat lean meats and poultry, whole grains, vegetables, fruits, and low-fat dairy products that contain omega-3 fatty acids, vitamins, and minerals that help lower your risk of inflammation-based diseases like heart disease. Organic options may even offer added health benefits! These foods provide essential omega-3s as well as other essential vitamins and minerals essential for good health.
Vegetables and fruits contain antioxidants which protect cells against free radical damage, slow the aging process and boost overall health. Furthermore, fruits and veggies also provide fibre, vitamins and minerals which will keep you feeling full and energized throughout the day.
Tomatoes and foods containing tomatoes contain high concentrations of the antioxidant lycopene, which has been linked with reduced risks of prostate cancer and heart disease. Fresh, canned, processed tomatoes as well as watermelons and pink grapefruit all provide good sources of lycopene.
Consuming foods rich in vitamin A (carrots and apricots), vitamin C (oranges, red and yellow vegetables) and zinc (cheese, nuts and legumes) will boost your immune system and slow down aging processes. For maximum effectiveness, consume them raw since many essential nutrients can be lost during cooking.
It is best to eat a diet full of fruits and vegetables as well as protein foods like fish, eggs and lean meats, as well as whole grains, vegetables and fruit as the primary sources of carbohydrates. Avoid processed or refined foods which are high in calories and fat content; opt instead for whole grain options, vegetables and fruit as your main sources.
2. Exercise Regularly
Exercising regularly is one of the best ways to maintain good physical condition as we age. Exercise can improve heart and lung function, enhance overall well-being and raise energy levels and mental outlook.
Start and adhere to a workout routine – going to the gym, walking or doing exercises at home are all options for this purpose.
Exercise can improve your mood, lower feelings of stress and alleviate symptoms associated with depression or anxiety. Furthermore, regular physical activity lowers risk factors associated with chronic diseases while improving sleep quality.
Exercise can lower your risk of osteoporosis, arthritis and other chronic health conditions. Regular physical activity also strengthens immunity and aids faster healing from injuries or illnesses.
Exercise can play an essential role in keeping your brain working efficiently and remaining sharper for longer. Studies have demonstrated how physical activity increases the size of the hippocampus – an area crucial for memory and learning processes.
Start slowly when beginning a new exercise program; slowly increase the intensity over time. Start off with low-impact activities such as walking and add strength-training as your fitness improves.
Strength training should also be included as part of your exercise regime, as it will build muscle mass while improving balance and flexibility, helping reduce your risk of falls or injury.
Listen to your body, and stop exercising if any discomfort or pain arises, such as shortness of breath, chest pain or pressure or cold sweats. Also consult a medical provider should joint pain or swelling occur.
3. Limit Your Alcohol Intake
Alcohol can be an integral component of a healthy lifestyle, but too much drinking can be harmful. Women should limit themselves to no more than one drink daily while men can drink up to two drinks each day.
Keep your alcohol intake under control as you age to help ensure a happy and fulfilling life. Doing so may also prevent common health problems while improving mood.
Avoid excessive drinking when striving to improve your diet, exercise regularly and manage stress more effectively. Furthermore, limit how much alcohol you consume if you suffer from medical conditions that necessitate drinking less or take prescription medicines that require less.
Even though many enjoy socializing while drinking alcohol, excessive intake can be harmful to one’s health and well-being. Excessive consumption increases your risk for cancer and other serious diseases as well as leads to weight gain.
Alcohol may impair how your medication works and cause side effects such as stomachache and internal bleeding, making combining alcohol with your medication unsafe and unnecessary. Never combine alcoholic beverages and your medicine!
Alcohol has many detrimental effects on your brain and behavior. It may cause you to act irrationally or aggressively and interfere with memory retention.
Injury and illness due to obesity is also more likely due to car accidents or falls; damage done to organs like livers and kidneys; making it more difficult to control blood pressure, heart rate and body temperature; as well as lower immunity which increases chances of infections; even potentially decreasing effectiveness of prescription drugs prescribed to you.
4. Reduce Your Stress Levels
Stress is an unavoidable part of life, but you shouldn’t let it consume your daily activities. Stress can cause physical ailments such as headaches, back pain and digestive issues as well as increase your risk for depression or other mental health conditions.
Seniors are at greater risk for stress-related health conditions, including anxiety and depression. If they’re having difficulty dealing with their stress, speaking to someone may help.
Reducing stress can be difficult, but it’s worthwhile giving it a try. Some individuals find simple relaxation techniques enough to control their anxiety; for others however, professional advice or assistance may be required.
Stressful situations can quickly become chronic and accelerate the aging process. A study published in Proceedings of the National Academy of Sciences demonstrated how chronic stress could damage immune system cells by shortening telomeres (the protective caps at the ends of DNA strands).
But learning the art of stress management is crucial in staying healthy and increasing longevity.
Start off right by eating healthily; avoid processed food, excess fat and sugar consumption and excessive dessert consumption. Make time for regular exercise – one of the best ways to combat stress and improve overall health!
Social contact can also help ease stress. Be it talking with friends, family members, or church members – socialization can be an effective stress reliever.
Physical exercise can also help relieve your stress, as it releases feel-good endorphins that can boost your mood. Try yoga classes or Tai chi sessions, or simply go for a walk outside!
5. Sleep Well
Sleep quality can have an enormous effect on how we age. A good night’s rest can improve concentration and memory, boost immunity and enable faster recovery from injuries sustained throughout the day, while at the same time helping reduce stress which has been one of the primary factors leading to premature aging.
Older adults are at greater risk of getting inadequate amounts of sleep, leading to memory and attention problems, excessive daytime sleepiness, depression and higher risks of fall injuries and disease. Individual needs can vary; in general it’s recommended that seniors get seven hours per night.
Try to create a sleep schedule with consistent bedtimes and wakeup times, which helps set up your body’s natural sleep cycles. If taking medications or experiencing medical issues that interfere with restful slumber, discuss with your physician how best to enhance it.
New issues in your life such as finding a new partner, moving out from your parental home or managing a medical condition may all negatively affect your sleep quality. Your mood can also influence how easily or poorly you sleep – if depression or anxiety is an issue it’s essential that you visit with your physician immediately.
Even one night of insufficient rest can cause your cells to swell and become more inflamed, leading to obesity, diabetes and heart disease. A study even showed that older people regularly sleeping less than six or eight hours had increased levels of inflammation markers in their blood.