Researchers have recently made an exciting discovery that T cells (a type of white blood cell) can be reprogramed to combat aging, offering great promise of slowing or even reversing its progress.
Muscle loss is a natural part of getting older, but you can mitigate or halt its progress with strength training exercises and eating more plant foods to boost biomarkers associated with aging.
Strength Training Exercises
Strength training exercises designed to reverse aging involve using weight or resistance training to build muscle mass, either at a gym or using equipment purchased at home. When beginning strength training exercises for reverse aging, begin slowly and increase reps gradually as well as resistance levels over time. Also make sure not to perform exercise every day, since your muscles require time to recover in between sessions.
For optimal results, it is advised to work each major muscle group once every week or every other day, either through upper body exercises or working on each muscle group separately. A professional trainer can assist in creating a safe and effective workout and monitor its effectiveness as you make progress toward reaching your fitness goals.
As part of a strength training exercise, ensure you’re breathing correctly. Many people unwittingly hold their breath while lifting weights – something which could potentially result in hernia or other serious injury. When lifting, exhale when raising and inhale when lowering; this will prevent straining and optimize performance.
Progressive overload training sessions are the key to making the most out of strength training sessions. Once your muscles can no longer do more reps in a set, increase either the number of reps or amount of weight that you use so as to allow your muscles to become stronger and faster, effectively helping reverse aging processes.
As well as strength training, high impact movements like jumping or forceful stepping should also be performed daily to increase bone density – which helps reverse aging processes.
Studies have revealed the many health benefits associated with exercise, from slowing or even reversing molecular aging processes to increasing energy levels, protecting against diseases, decreasing insulin resistance (which fuels metabolic issues) and helping reduce mortality rates. Exercise also increases muscle mass which helps maintain a healthy weight as well as balance for reduced risk of falls.
Plant Foods
Diets rich in plant foods have been shown to significantly slow the aging process. Traditional plant-based foods and nutraceuticals (dietary supplements) contain bioactive compounds that fight oxidative stress – one of the primary contributors to aging – such as polyphenols, flavonoids, phytochemicals, ascorbic acid, terpenes, saponins, alkaloids, minerals, etc. which have all been found to significantly improve many blood biomarkers associated with aging.
Cruciferous vegetables such as broccoli, cauliflower and kale are an incredible anti-ageing food source, full of nutritious components like fiber, phenolic acids and glucosinolates; plus they fight inflammation which contributes to premature aging and chronic diseases. Plus they’re chock-full of antioxidants, carotenoids and vitamins!
Avocado is another anti-ageing superfood packed with essential fatty acids, potassium, vitamin C and folate that contribute to cellular health, brain function and balanced metabolism. Furthermore, avocado’s phytochemicals help fight oxidative stress as well as age-related degenerative diseases.
If you want to reverse the aging process, start by eating a healthy and varied diet consisting of fruits and vegetables, beans, nuts and seeds, whole grains, herbs and spices, tea and strength training exercises. Next add strength training into your daily routine in order to prevent muscle mass (sarcopenia), boost bone density and manage blood glucose levels more effectively; finally drink plenty of water to stay hydrated so as to maintain a healthy body weight – these simple lifestyle changes could have a dramatic impact on how you look and feel!
Sunscreen
Sunscreen is a topical skin product designed to provide protection from ultraviolet (UV) rays that damage skin cells and are responsible for basal cell carcinoma, squamous cell carcinoma and melanomas (the three primary forms). Sunscreen may contain various active ingredients formulated specifically to combat UV radiation that damages it further as well as being integrated into other products like moisturisers or makeup; in addition it may be worn alone or combined with other sun protection measures like wearing hats, sunglasses or clothing with high SPF protection.
Most active ingredients found in sunscreen are classified as sun filters. These ingredients may include chemical absorbers such as avobenzone and octinoxate combined with physical blockers such as titanium dioxide or zinc oxide to offer broad-spectrum protection. Many sunscreens also include ingredients to keep their components stable, homogenous and spreadable onto skin surfaces such as emulsifiers, thickeners, chelating agents or preservatives which keep everything stable, homogenous, spreadable or stable on their surfaces.
Studies demonstrate the power of daily sunscreen application to reverse photoageing signs such as mottled pigmentation, uneven skin tone, fine lines and wrinkles, rough texture and finer lines and wrinkles. Furthermore, using sunblock every day prevents DNA damage, which contributes to age spots and wrinkles forming over time.
To maximize results from sunscreens, they should be worn regularly and at their maximum SPF value. While personal preferences will ultimately decide the type of mineral-based sunscreen selected for use on skin surfaces (titanium dioxide and zinc oxide are ideal), mineral-based formulas work by creating a physical barrier on top of skin surfaces to reflect and scatter UV rays away from you and act as physical filters against UV radiation.
A quality sunscreen must also be waterproof to prevent it from washing away during swimming or sports, while antioxidant-containing sunscreens may offer added benefits by helping prevent reactive oxygen species formation that damage cells and cause oxidative stress.
Sunscreen can help ward off wrinkles and other signs of photoageing by encouraging cell turnover and minimizing pores. Some studies have also indicated that using sunscreen with additional anti-ageing benefits may reduce matrix metalloproteinases (MMPs) which break down collagen and elastin.
Supplements
Aging is an inevitable natural process that cannot be stopped; however, you can slow down certain aging processes and lower your risk of age-related diseases by diet, exercise, supplements, sleep hygiene, stress reduction techniques and healthy lifestyle habits such as eating plant-based diets, supplementing with antioxidants such as quercetin and GSH and drinking more water as well as exercising regularly with sufficient rest period as well as using sunscreen against harmful UV rays from sunlight.
Though we can’t completely stop aging, research on longevity supplements such as metformin and the anti-ageing herb resveratrol shows promise in improving some common signs of aging such as blood sugar control, cholesterol reduction and inflammation slowdown. Furthermore, such supplements may also help improve gut microbiome health which often suffers with ageing.
InsideTracker recommends these longevity supplements based on scientific findings:
Diet is essential to overall health and wellness; however, some nutrients may be harder to obtain through food alone. This is particularly true of vitamins and minerals known to play an integral role in certain biomarkers associated with aging such as inflammation reduction, regulation of oxidative stress levels and alleviating joint pain relief. When added to an overall healthy lifestyle including regular physical exercise like strength training and adequate restful sleep patterns these supplements can provide significant health advantages – in order to be recommended they must possess clinical evidence supporting their claims as well as pass a rigorous scientific review process.
