Research into increasing longevity has typically been met with great skepticism from many quarters, as people worry that doing so will increase both the number of elderly individuals and prevalence of age-related diseases.
Exercise may hold the answer. Exercise has been found to slow the aging process by helping build bone and muscle mass, lower stress hormone levels and enhance balance and flexibility.
Exercise
After age 30, men typically begin losing muscle mass; this process is known as sarcopenia. Exercise can prevent or reverse this loss while improving balance and coordination to decrease risk of falls; weight training also helps preserve bone density while relieving stress hormones; aim for 30 minutes of strength-training exercises three times weekly to maintain bone health and reduce stress hormones.
Endurance exercise is one of the best tools available for combatting some of the psychological and neurological changes associated with aging, such as improved sleep, increased energy levels and decreased depression. Exercising can reduce body fat to help boost your metabolism while keeping blood sugar levels balanced; additionally it may lower LDL cholesterol and triglycerides levels; it strengthens immunity preventing many common diseases associated with old age; it speeds reflexes, enhances coordination and even protect against memory lapses.
Exercise can reduce inflammation caused by senescence cells, and prevent chronic conditions from arising. According to studies, endurance exercises like cycling and running have shown to cut this buildup by up to 69 percent, making your cells younger and improving lung, heart, and circulation health to keep organs young and vibrant.
Although exercise may not be the panacea we all yearn for, it can certainly contribute to living an overall healthier lifestyle. Exercise should be combined with healthy eating and appropriate medical attention as part of an SMART plan (Specific, Measurable, Achievable, Realistic and Time-Bound). By following your SMART goals plan you can help reach them more quickly.
Sleep
Quality sleep can make a profound impactful on how healthy you look and feel, as well as potentially reverse some of the signs of aging caused by poor lifestyle choices.
Sleep allows your cells to repair themselves and prevent mutations that could lead to diseases like cancer. Therefore, having a regular sleeping schedule ensures your body has enough time and space for this repair work to occur.
Researchers have discovered that irregular sleep patterns can make someone appear older than they actually are. According to a Sleep Health study, scientists used an algorithm to estimate each person’s biological age – how old they appear internally. They found that those who adhere to regular sleeping patterns with no late nights filled with naps have lower biological ages compared with those with more irregular patterns of sleeping.
Your brain naturally enters a deep sleep state during an average night’s rest, when your body repairs muscle and organ tissue and releases chemicals that strengthen your immune system. For optimal body functioning, adequate deep sleep must be obtained; unfortunately, though, its quantity diminishes with age.
Sleeping well has another key advantage – it helps promote healthy circulation. Sleep can reduce blood pressure, relax the vessels, increase flow of nutrients to skin and other tissues and provide them with healthy color and luster, reduce stress hormones that contribute to premature aging of heart and blood vessels, as well as reduce stress-related injuries that cause heart failure and damage, as well as reduce the aging effects on them.
As we age, it becomes harder and more frequent to fall asleep quickly, leading to more wakeful nights than before. You may need to spend longer in bed to reach the recommended amount of restful restful slumber; also illness and medications can disturb this cycle.
As an anti-aging and longevity expert, I have helped many of my patients improve their sleep habits through lifestyle adjustments like exercise and diet changes. When necessary, hormone replacement therapy (HRT) was prescribed in order to restore optimal levels of estrogen, progesterone, and testosterone which support healthy sleeping patterns.
Skin Care
As skin ages, its ability to repair itself diminishes significantly. This can result in blemishes, uneven pigmentation, fine lines and wrinkles as well as dryness – but with proper care and maintenance your skin’s condition can improve, thus helping reverse any issues and avoid future damage.
Cleansing the skin regularly is the foundation of proper skincare, removing dirt, sweat, and makeup that clogs pores, causes breakouts, or dulls your complexion. Selecting gentle non-comedogenic cleansers formulated with skin-loving ingredients such as coconut is key. Furthermore, daily moisturization will replenish moisture stores, strengthen barriers against water loss, and revive radiant complexions.
Antioxidants are an integral component of any skin care regime and can help combat free radical damage by protecting cells against their presence. You’ll find antioxidants in products like serums, facial oils and moisturizers; additionally they have been proven effective at increasing collagen production – something which reduces fine lines and wrinkles over time.
An essential step of any skincare routine should include sunscreen usage. Sunscreen protects skin from UV rays that accelerate skin aging, so using one with an SPF rating of 30 or greater should be applied daily on areas like face, neck and hands.
Based on your skin type and sensitivity, additional skincare treatments may be added to your routine. Retinoids, for example, can help treat signs of aging such as fine lines and wrinkles, uneven skin tone and age spots by stimulating cell turnover, increasing collagen production and minimizing sun damage. They come in gels, creams and lotions and should only be applied at night time as sunlight may make sensitive areas sensitive.
Options such as products containing kaki extract can also help brighten skin by countering sallowness and yellowness, as well as fade uneven pigmentation and reduce redness. You may use such products in conjunction with anti-ageing agents like retinoids for maximum effectiveness; for assistance on selecting suitable products please speak with a dermatologist.