Many people desire a way to turn back time and live longer and healthier lives, and scientists are currently exploring methods of slowing or even reversing biological aging.
Your cells contain special endcaps called telomeres which protect DNA. When these become too short, cells die.
Some cells don’t die; these senescent cells instead accumulate and release toxic substances that damage nearby healthy cells, creating an environment hostile to future development of healthy tissues.
Exercise
Climbing Stairs – Climbing stairs is an anti-aging exercise that offers your lower body an intense workout while strengthening bones, joints and muscles in this region. When combined with weight training, climbing stairs is an effective way to combat natural aging while developing endurance for future challenges.
High Impact Movements – High impact movements like jumping and forceful stepping can help reverse the effects of aging by increasing bone density. If performed regularly, this exercise could even reverse some effects associated with growing older.
Aerobics – Engaging in regular aerobic exercises is an effective way to promote heart and circulatory health while increasing energy. Furthermore, aerobic exercises help decrease senescent cell count in your body – plus this form of physical activity is fun and effortless!
Eat a Healthy Diet
Diets rich in antioxidant-rich foods and lean proteins may help slow aging. A diet rich in fruits and vegetables may also prevent disease while increasing skin elasticity. When selecting low-fat dairy and whole grain options, be mindful to select ones with no added sugars such as soda or iced tea; limit alcohol use too.
Multiple studies indicate it may be possible to reverse aging through diet changes. One such research paper showed five women saw their biological age decrease by up to 11 years after following a program consisting of methylation-supportive diet and supplements; it’s thought this diet can slow the aging process by protecting genes and proteins against UV radiation damage or environmental factors like smoking.
Broccoli, cauliflower and blueberries contain powerful anti-ageing compounds like sulforaphane and carotenoids which can fight inflammation linked to ageing. Furthermore, they may help lower blood sugar levels, increase muscle mass and improve biomarkers associated with ageing.
Other foods to help stave off aging include salmon and tuna, which contain omega-3 fatty acids that have numerous health benefits including heart health, blood clot prevention and depression relief. Include these in your diet along with nuts, berries, avocado, dark chocolate and green tea for optimal results. Processed meats, sugary drinks and margarine haveten aging processes and should be avoided; aim instead for an equilibrium of proteins, fats, carbohydrates and fiber to maintain youthful looks and feelings; GlycanAge tests paired with nutrition advice will assist with finding that ideal balance – GlycanAge tests combined with nutritional advice can assist.
Reduce Stress
Aging may be inevitable, but researchers have discovered that our bodies have the power to slow or reverse it. A 2021 study published shows how stress can accelerate cell aging – but the damage done from such stressful events as getting Covid or being pregnant can be reversed within months or days!
Stressful situations lead to hormonal disruptions that lead to disease and premature aging, particularly inflammation and cell damage. Cortisol and adrenaline hormones in particular can be harmful, leading to inflammation and cell damage as well as shortening telomeres–protective caps at the ends of chromosomes–which in turn trigger cells to self-destruct or stop reproducing, further increasing stress.
Cellular changes contribute to many of the symptoms commonly associated with aging, but some cells in your body – like immune cells that help fight disease and cancer – possess an incredible molecular process known as telomerase that keeps telomeres from shortening too quickly. When these immune cells reach their Hayflick limit and self-destruct, your immune system cannot respond as efficiently against viruses and bacteria – which highlights why maintaining low stress levels is so essential.
One effective way to alleviate stress is through eating healthily and being aware of your emotional wellbeing. Avoiding junk foods which can increase levels of tension while opting for a varied and balanced diet of fruits, vegetables, nuts and whole grains may help bring calmness and relaxation.
An excellent way to reduce stress is finding a strong support network. Spending time with friends and family can improve your mood and make you look younger; in addition, getting enough rest will also help lower stress levels as it prevents fatigue that often leads to overeating.
Avoid alcohol as a form of stress relief since this could make you appear older and even lead to serious health complications in the long run. Learning how to relax properly is key for maintaining good health in later years and living a long, satisfying life.
