As people get older, their risk for heart disease, cancer and other illnesses tends to increase at certain points. Researchers are exploring methods of slowing or even reversing these changes.
Scientists worldwide have been conducting studies in search of a Fountain of Youth to give us longer lives and improved quality of living.
1. Exercise
Though you can’t turn back time, regular exercise combined with other healthy lifestyle choices such as eating nutritiously and getting plenty of sleep and medical care may help slow the aging process. Here is a list of anti-ageing exercises you can add to your workout regimen to stay looking youthful for years.
Walking Can Be One Of the Best Anti-Aging Exercise Routines
Engaging in daily walking activity is one of the best anti-aging exercises. This low impact activity targets muscles located in your lower body such as calves, glutes and quadriceps – helping strengthen them as well as your endurance levels over time.
Jumping
While jumping may not be everyone’s preferred form of exercise, it still serves an invaluable function in fighting off aging by targeting muscle fibers in your legs – which have an immediate relationship to heart health and blood circulation – making jumping an invaluable form of anti-ageing exercise.
Climbing Stairs Climbing stairs provides your lower body with an effective and challenging workout, helping reverse the natural aging process by engaging all major muscles of this area – including calves, quads and hamstrings. Plus, regular practice of this exercise strengthens bones and joints around this region – increasing endurance levels overall!
Resistance Training
Weighted resistance exercises can also be an effective way to counter the natural aging process by targeting all muscle groups in your body – particularly in arms and shoulders. Weighted resistance training also strengthens tendons and ligaments around these areas to keep them strong and flexible – this can be accomplished using simple dumbbells, bands or bars as part of your workout. For additional anti-ageing benefits you could also add dynamic flexibility training into this routine workout plan.
2. Diet
As people get older, their bodies become increasingly susceptible to various age-related illnesses that increase mortality rates significantly. Yet there is growing recognition that many diseases associated with aging can be avoided or reversed through preventative strategies or lifestyle modifications.
Diets that include anti-aging foods can help slow or reverse the aging process. Fresh fruits and vegetables provide essential vitamins and minerals for healthy aging; furthermore, antioxidants present in these fruits protect against free radical damage that contributes to cell damage and accelerate cellular deterioration – common causes of cell degeneration and premature aging.
Nutritious foods also play an integral part in improving many blood biomarkers that correlate to aging, such as glucose levels in the blood, chronic inflammation, muscle mass and brain health. Nutrient-rich foods with the biggest impact include dark leafy greens, avocado, sweet potato blueberries and pomegranates.
Eliminate sodium from your diet to improve water retention, bloat, and increase in inflammation processes in your body. Instead, opt for less salty foods like unsalted nuts, fish, whole grains, beans or water; replace salty drinks with water, low-sodium broths/sauces/green/black tea to lower sodium consumption.
3. Sleep
Sleep is the ultimate anti-ageing treatment. A great night of restful slumber acts like an all-encompassing rejuvenating treatment – facial, deep conditioning mask and mani-pedi all at once! Sleep allows our hormones to support cellular health and youthful looks as we repair damage caused by stress, replenish our energy stores and recover from physical exertion. Poor sleeping can speed biological aging significantly leading to visible signs such as puffy eyes, wrinkles, dull skin and unhealthy hair – therefore increasing biological aging over time and contributing to visible signs such as puffy eyes, wrinkles, dull skin and unhealthy hair aging accelerated biologically over time accelerating biological aging biologically as well as visible signs such as puffy eyes, wrinkles etc.
As we age, our need for sleep gradually diminishes and staying asleep may become increasingly challenging. Sleep disruption is associated with numerous conditions associated with aging such as cardiovascular disease, obesity and diabetes.
Sleep deprivation has serious repercussions for both body and mind. It causes inflammation and reduces immunity against disease. Furthermore, muscle growth, protein synthesis and hormone regulation all suffer as a result of being deprived of restful slumber – while memory-forming, emotional processing cognitive processing motor functions all become compromised due to sleep deprivation.
Studies demonstrate the significance of adequate sleep as an integral component to maintaining good health across one’s lifetime. Recently however, sleep as an intervention targeting aging has gained momentum as an emerging field called “geroscience”.
Research suggests that certain biomarkers of biological aging can be modified through lifestyle interventions targeting metabolic processes such as caloric restriction and fasting mimicking diets, but there is little evidence suggesting sleep can alter aging processes.
Seniors can experience many of the same transformational benefits of sleep that young people do when prioritizing it as part of their daily routine, including improved immunity, cardiovascular health and weight management, cognitive and emotional function, enhanced libido and quality of life, as well as an increase in cognitive abilities and emotional intelligence. By prioritizing restful slumber in their lives, seniors can experience many of the same transformational results experienced by those taking pride in their appearance through exercises such as Pilates or aerobics, nutritious diet and beauty treatments.
