Long before Ponce de Leon searched for the Fountain of Youth, scientists have been working to extend healthspan by turning back biological clocks. Reprogramming mice cells to restart backup copies of epigenetic instructions may reduce or reverse some effects of aging.
1. Exercise
Aging may be inevitable, but losing strength and mobility doesn’t have to be. With proper exercise, sleep, and nutrition practices you can fight back against aging by revitalizing your body to take full advantage of retirement years with vibrancy.
Reversing aging doesn’t refer to drinking from a fountain of youth – rather, it refers to turning back your biological clock. Reprogramming cells can help reverse aging processes.
One effective method for combatting this aging process and its accompanying ailments such as osteoporosis, dementia, muscle atrophy and vision problems is through regular strength training sessions. Strength training helps slow down aging while protecting against osteoporosis, dementia, muscle atrophy and vision issues.
Aerobic exercise can also be an effective way to slow the effects of aging. By strengthening your heart health and lowering your blood pressure while building endurance levels, aerobic workouts can help you remain physically and mentally fit as you age, making life easier with kids, grandchildren and other responsibilities as you age while decreasing injury risks.
Low-impact exercises such as swimming and cycling may provide great options for those with more severe physical limitations, helping them gain muscle-building benefits without exerting too much strain on their joints.
2. Eat Right
As we age, healthy eating should become a top priority. Doing so can help slow down the aging process while decreasing risks such as cardiovascular disease, diabetes and Alzheimer’s.
Blue Zones, regions in which people tend to live longer and healthier lives, all share one common trait: an eating regimen rich in vegetables, fruits, whole grains, nuts, and legumes while low in red and processed meats, sugar-sweetened beverages, sodium intake and trans fats.
Reversing aging may sound impossible, but it is in fact achievable on some level. While there’s no magic pill that will stop our biological clock from ticking forward, researchers are searching for ways to help us live longer and healthier lives; eating properly could play a pivotal role. In this special Research in Context feature we explore how diet might play an integral part in slowing or even reversing the aging process; read further to gain more knowledge about how your food choices influence cell aging!
4. Stay Active
As you age, it’s normal for some of your physical and mental abilities to decrease; the good news is that most declines can be reversed with proper planning and action taken now. Here are a few strategies for keeping both body and mind sharp long into retirement years.
Exercise can do wonders for our health; it helps you look and feel great, as well as delay some common signs of aging. Studies have indicated that lifelong physical activity may extend longevity; delay or prevent 40 chronic conditions and diseases; keep bones strong; decrease falls; alleviate depression/stress levels and keep us mentally alert.
Though many might not realize it, exercise can actually help slow the effects of biological aging. According to researchers, exercise regularly can decrease senescent cell accumulation in your body – which is often an indicator of ageing.
Exercise you enjoy and stick with. Try cycling or running to keep your heart healthy; golfing for some low-impact activity; practicing Tai Chi as “moving meditation”, or simply going for walks more frequently are all ways of keeping fit and staying active.
Be sure to remain social. Being around people is vitally important for both mental and physical wellbeing as we age, especially as depression, self-awareness, independence, loneliness and isolation can take their toll. Spend time with friends and family or sign up for community centers or volunteer programs in your area in order to meet new people – staying social can help stave off depression, increase self-awareness and prolong independence while staving off loneliness – three of the leading causes of premature aging.
5. Stay Healthy
Although we cannot stop or reverse aging entirely, there are ways we can prolong and promote healthier aging. Sleep, optimal sex hormone levels, eating nutritiously and remaining physically active all have an impactful impact. Socialization through attending community activities or volunteering your time also plays a key role. Staying social will help ward off loneliness which may contribute to declining mental and physical health over time.
Additionally, science shows us that lifestyle changes alone cannot reverse or even slow the aging process; there is also compelling evidence of slowing or even reversing aging at a cellular level. Animal studies offer compelling examples of this, while people can use similar approaches to extend their “playspan”.
To prevent biological aging, aim for a diet rich in fresh fruits and vegetables, lean proteins, and whole grains. Eating such a diet will reduce inflammation associated with chronic diseases that accompany age. Also avoid foods high in sugars, saturated fats or trans-fats for maximum efficacy.
As part of healthy habits, it’s also crucial to practice good oral hygiene. Poor dental health can increase inflammation and increase risk for Alzheimer’s disease; so visiting your dentist regularly for cleanings and check-ups is also vitally important.
