At some point, everyone ages differently; some remain healthy into their late nineties or tenth decade while others develop age-related conditions sooner.
Although chronological age cannot be altered, recent studies suggest it may be possible to reduce our biological age and therefore slow its progress. Here are a few steps you can take to slow your aging clock:
1. Diet
Though aging cannot be stopped, it can be delayed with healthy lifestyle choices. Beyond getting enough rest and exercise, eating lots of plant-rich foods (fruits and veggies), reducing stress, avoiding toxins, and managing anxiety all help slow cellular aging. A plant-rich diet reduces chronic inflammation linked to age-related diseases; helps lower blood sugar levels; improve cholesterol profiles; provides essential antioxidants such as sulforaphane and carotenoids that fight free radical damage; additionally studies have demonstrated the power of such diets at preventing muscle mass loss associated with ageing aging – studies show they help prevent or reverse muscle mass loss associated with ageing!
Harvard researchers have already made significant strides toward reverse aging. By virally injecting Yamanaka genes into mice cells, Harvard scientists have been able to extend their lifespans significantly – an astounding development which they are planning on testing on humans as soon as possible.
Dr Janet Kumita of the University of Buffalo is taking an innovative approach to fighting aging: she’s studying protein aggregates that build up in the brain as part of Alzheimer’s and neurodegenerative conditions, in an attempt to break them down and prevent further accumulations from forming. Kumita is researching ways to dismantle such protein accumulations so as not to create more.
Scientists are also researching a combination of drugs that could delay or even reverse the aging process. A recent study demonstrated this approach works when mice given this combination lived twice as long as those not given treatment; though promising, this treatment may still take several years before becoming widely available to the general population.
2. Exercise
Physical activity is one of the best antiaging practices we can engage in for ourselves. Not only will it boost your mood and help maintain a healthy weight, but studies have demonstrated that consistent aerobic exercise may even reverse some negative aspects of aging!
As well as mitigating damage caused by aging on a molecular level, anti-ageing treatments can even reverse some damage caused by biological aging. Unfortunately, turning back time doesn’t work so easily as differences in biological age develop years before age-related diseases emerge – therefore any anti-ageing therapy would need to work at early stages of cell deterioration in order for it to reverse aging and reverse damage caused by cell division and cell degeneration. Therefore it is crucial for individuals to adopt preventative health habits like eating healthily, seeking regular medical check-ups, and staying physically active throughout their lives in order to reverse its damage and slow its progress.
Researchers are discovering more and more evidence that endurance exercise, such as walking, jogging, swimming, rowing, cycling, cross-country skiing or hiking–is especially good for our bodies and minds. According to recent studies, endurance activity such as walking jogging swimming rowing cycling cross-country skiing or hiking has many health advantages for the mind and body alike. According to studies done so far on endurance activities they have proven they help extend lives, delay over 40 chronic conditions/diseases onset delay dementia depression stress anxiety prevent falls prevent falls as well as maintaining muscle strength flexibility/mobility – therefore making moderate intensity exercise five days per week is advised for maximum benefit! To reap these health advantages it is wise to aim for 30 minutes of moderate intensity exercise five days per week at least to receive maximum benefits! It is recommended to aim for at least 30 minutes moderate intensity exercise five times each week at minimum for maximum benefit! To maximize benefits take aim for at least 30 minutes moderate intensity exercise five days per week at least five times each week at minimum! To do this it would be ideal. It would take approximately 30 minutes of moderate intensity exercise five times each week is recommended! To do this is ideal; get up to approximately 30 minutes moderate intensity five times weekly is ideal! For optimal results make sure you get up to around 30 minutes moderate intensity five times weekly to get maximum benefit! To achieve benefits it is recommended. Ideally engage in five day per week! ideally 60- 60 minutes worth.
Recently, however, scientists discovered that certain forms of exercise could actually turn back time on muscles at a molecular level. Researchers discovered that exercise promoted “epigenetic reprogramming” of fat molecules within muscle fibers; building on 2012 Nobel Prize winner Shinya Yamanaka’s discovery of four transcription factors which convert specialized cells back to pluripotent stem cells with more youthful properties; this finding could potentially lead to future drugs mimicking these effects for those confined to beds or astronauts traveling zero gravity environments.
3. Sleep
Sleep is essential to the functioning of virtually every system in your body, from memory and cognition to immune function and mood regulation. A lack of sleep has been linked with numerous health problems including cardiovascular disease, obesity, type II diabetes and depression.
Though sleep is essential, researchers still do not fully comprehend its significance. One theory suggests that people developed sleeping as an evolutionary adaptation for living on a 24-hour planet with 24-hour day-night cycles; by sleeping together at night in one consolidated block they were able to conserve energy, avoid predators, and rest.
Sleep appears to play an integral part in maintaining our circadian rhythms and maintaining a healthy weight and metabolism, brain plasticity, restoring cells damaged during the day and brain plasticity. For maximum effectiveness when it comes to sleeping, try keeping a regular schedule for going to bed and rising; relax prior to going to sleep; stay in a cool environment – these all can contribute to getting the best restful night’s rest possible.
4. Stress Management
Stress management is an integral component of overall health and well-being, helping reduce feelings of overwhelm and build resilience against life’s challenges. Stress-reduction techniques such as yoga, meditation, mindfulness practice, controlled breathing exercises and physical exercise may all be effective ways of relieving chronic stressors; including such practices into daily routine can enhance both mood and productivity at work.
Stressful events include personal health concerns such as anxiety and depression; trauma-inducing incidents like car accidents or job losses; as well as diet- and personality-based traits like perfectionism that lead to stress. Stress can exacerbate many diseases and symptoms associated with aging that otherwise wouldn’t manifest themselves; therefore increasing its presence.
Emotional and psychological stress can create many health problems, from weight gain to digestive issues, inflammation and high blood pressure. Furthermore, emotional and psychological strain can lower immunity while hastening biological aging of your body.
Stress relief can help slow down biological clock. Along with practicing preventative measures, other ways exist for managing stress:
Seek out help from mental health professionals to develop effective coping techniques and respond better to stressors. Cognitive Behavioral Therapy can show you how to change negative thoughts and habits that exacerbate stressful situations, like schedule regular breaks during the day for recharge and minimise feelings of overload. A healthy diet with adequate rest such as sleeping between 7-9 hours each night also improves stress resilience; talking it over with family or friends about worries helps decrease reactivity while increasing emotional well-being, while yoga, meditation mindfulness exercise help ease muscle tension while improving quality of life overall.
5. Sleep Well
Sleep plays a pivotal role in biological aging, including wrinkles and fine lines, dry skin and hair, strength of bones and muscles, metabolism healthiness and production of hormones that promote youthful appearances and health.
Sleep is vitally important to our overall well-being, just as eating healthily and exercising are. Poor quality of restful slumber can have adverse consequences on thinking ability, mood, heart health and immune function – not to mention worsen symptoms of various common diseases and conditions like diabetes or obesity.
With proper changes to your sleeping habits, however, many of the adverse effects of aging can be prevented or reversed. Eliminate loud snoring or chronic insomnia from disrupting your restful nights’ rest and take steps toward getting back on track for uninterrupted restful slumber.
Additionally to these habits, natural supplements and herbs may also help promote restful nights’ rest. Try magnesium, melatonin, or any other sleep-inducing supplement. Make sure you finish eating an hour or two prior to going to sleep, refrain from engaging in late evening physical activity, and don’t take medications which might interfere with restful slumber.
Sleep can change as we age. Hormonal fluctuations; medications like antidepressants, pain killers and antacids; medical conditions that cause frequent urination or bladder or prostate issues; as well as loss or retirement stress may all impact how well one sleeps. You can learn more about what constitutes quality rest by scheduling a Sleep Well, Live Well consultation with me.
