What if wrinkles, strength loss and other effects of aging weren’t inevitable? Could reversing it really be as easy as popping a pill?
Researchers have recently demonstrated that older mice can be rejuvenated through cell reprogramming to resemble embryonic or pluripotent stem cells – cells capable of developing into any tissue type – as embryonic or pluripotent stem cells can give rise to any tissue type in the body.
Diet
One of the key anti-aging diet tips is eating healthily. Many medical experts advocate following eating plans such as the Mediterranean Diet or other eating plans which emphasize vegetables, whole grains, healthy fats and proteins as part of an eating plan. Avoid foods high in salt, sugar or saturated fats. Your meal should consist primarily of vegetables followed by whole grains and proteins before any beneficial fats such as those found in nuts, fatty fish or avocado are added – although these should not dominate.
Eating healthfully can help combat inflammation associated with biological ageing. Choose foods low in AGEs (Advanced Glycation End products), which accumulate in skin over time and contribute to wrinkle formation. Processed foods such as cookies, biscuits and crisps/chips contain high concentrations of these AGEs – limit consumption accordingly! Add protein rich lean meats, dairy, fortified soy products and beans into your diet while selecting low sodium soups and sauces as sources of sodium intake reduction.
Exercise
Scientists from Amsterdam UMC and Maastricht UMC+ have recently published in Nature Aging an innovative study showing how certain forms of fat accumulate with age in tissue and can be reversed through physical exercise.
Dynamic flexibility exercises like yoga or animal flow help maintain joint and hip mobility, an essential task when sitting for eight hours per day at our desks increases our biological age by eight years. Researchers have also discovered that exercise can turn back time on muscle fibers at a molecular level by inducing epigenetic reprogramming and thus turning back the clock.
Sleep
Modern medicine understands very little about sleep. Like an incomplete jigsaw puzzle, experts know some pieces but do not know how they connect together. What they do know, however, is that sleep is when most body systems switch off; cells use stored resources to conserve energy for tomorrow’s activities and rejuvenate themselves for new adventures.
Sleep plays an essential role in cell repair and growth processes, with studies indicating that deprivation leads to an increase in cellular senescence – when damaged cells cease to function normally – as well as increasing production of reactive oxygen species and DNA damage35, both hallmarks of biological aging. Sleep fragmentation has also been found to increase these risks significantly.34 Additionally, studies have demonstrated how deprivation contributes significantly to biological aging pathways such as reactive oxygen species production and DNA damage35 which contribute further.35
Sleep patterns alter significantly throughout life, and many neurodegenerative and psychiatric diseases are linked with altered NREM/REM sleep behavior. Understanding their impact is critical in understanding biological aging processes.
Stress Management
Stress is an integral part of life that affects everyone at some point, regardless of age or lifestyle. While it is normal to feel anxious at times, the key is knowing when you’ve become overwhelmed and taking steps immediately to address the situation – something especially crucial if dealing with multiple stressors or having difficulty controlling emotions.
Uncontrolled stress levels can have serious repercussions for both mental and physical wellbeing, including digestive problems, headaches, high blood pressure, fatigue and depression. Furthermore, those under constant strain often find it difficult to focus on work tasks or daily duties, compromising both their mental and physical wellbeing.
Chronic stress can deplete a body’s immunity and make them more prone to disease or illness, due to prolonged exposure of stress hormones destroying cells that control how your body responds in certain situations.
Stressful lifestyle factors such as meditation, deep breathing exercises, yoga and mindfulness can help counter the adverse impacts of stress on health and improve mood. Regular stress management practices like these can be utilized to effectively lower overall stress levels and enhance mood.
Diet is another key strategy for combatting stress. Consuming a diet rich in fruits, vegetables and lean proteins will help maintain energy levels while simultaneously controlling stress hormones.
Lack of sleep is often an indicator of increased stress. A good night’s rest will help lift your spirits and provide the energy to face each day with greater ease.
No one likes feeling stressed all of the time, but long-term stress can be detrimental to both mind and body. By learning to recognize signs of stress and implement relief techniques, it can help keep you healthier and happier for longer. For more information about managing your stress effectively contact Cedar Hill Behavioral Health now.
