While nobody’s excited about getting older, that’s just an unavoidable fact of life (unless you come up with a pill to slow down the aging process).
Most of us assume that wrinkles, loss of mobility, dementia, and physical ailments are all unavoidable phases of old age. We never think that it’s possible to fight them off for a long time.
But that is precisely the truth – you can stall these things for a considerable amount of time. A few simple steps will protect you from these struggles and worries for a long time. The proof is all around you.
Consider this – some people cannot walk straight or even remember who they are by the age of 65. But then, many are still learning new hobbies and exercising despite being 90+.
Does it all boil down to genetics? Studies have shown that the effects of old age are something you can control to an extent. All that matters is that you keep yourself informed and apply new information to take your mind and body’s health to the next level.
You and only you are perfectly capable of protecting your body against the effects of old age. Take action, and you will see that a ton of old age-related effects are avoidable. All that matters is that you start early.
This article isn’t geared to only older people but also for young men and women since they have time on their side to ensure that their minds and bodies age the right way. They possess the tools and the time to stave off the effects of aging.
But How Do You Slow Down The Aging Process?
While it’s easy to claim that you wield control over your body’s aging processes, it is hard to back it up with credible evidence.
How can you slow down the aging process? How can you be confident that your decisions are the right ones?
Here are five tips to get you started:
Many people believe that their knees can only function for so long before they begin to get tired. That’s the same for your backbone as well. However, we slowly realize that it’s not the truth.
Many studies have proven that it is possible to keep training even during old age. Activities like running can help increase your lifespan to a great extent.
The problem lies in our training regimen – we as a species are not active. Most people follow the same cycle of life – they’re super healthy and fit when they’re young since they engage in many activities, play many sports, and run around continuously.
But during their middle age, they start slowing down & begin spending most of the time perched on their computers throughout the day.
While their metabolism levels do fall, that is mostly a result of their static and stressed lifestyle and shouldn’t be attributed to age.
Lowered activity levels can cause muscle imbalances since people maintain the exact posture for an extended period.
When they try to be more active, they wind up injured. If you do not utilize your back correctly, it will hurt when you try to lift a heavy bag of groceries.
Such injuries may cause posture problems. For example, when you suffer from a bad knee, you start to put more weight on the good knee.
In the end, you wind up exacerbating the very muscle imbalances, which you were suffering from, to begin with. When this goes untreated, people experience more limps, thus increasing the pain and discomfort that they experience.
The answer doesn’t lie in reducing your activity levels. You need to ramp them up, however, with using the right techniques.
When you stay active, it is possible to retain proper blood circulation and prevent all kinds of muscle imbalances. Inactivity leads to a lot of health problems.
Your cellular health will regenerate and handle everything inside the body, whereas physical activities will keep the joints and muscles mobile and healthy.
A good exercise to start with is swimming or yoga if you don’t want to strain yourself too much. You can try cycling or running if you want a more demanding exercise regimen.
2. Avoiding Sarcopenia And Frailty
When someone is fragile and weak, they are said to be frail. Loss of muscle mass in the bones is known as Sarcopenia in medical terms.
Studies have proven that the body’s skeletal muscles are capable of seeing a significant boost, provided you exercise them regularly.
Exercises to slow down the aging process should target these skeletal muscles (i.e., the major muscles, such as the chest, back, arms, and leg muscles). This will prevent your body from falling prey to these conditions.
While many people believe frailty to be unavoidable in old age, that doesn’t have to be so for everyone. By including beneficial lifestyle habits into your daily life, you might be capable of reversing or even sidestepping it completely, as studies have shown.
Simple activities like walking regularly and strength training can delay muscle mass loss and other age-related issues.
When it comes to frailty, you can avoid it by following a healthy exercise regimen and diet, and by maintaining a positive and active mind and attitude.
That’s why people who engage in physical and mental activities are capable of retaining sharp thinking skills & improved physical form.
A majority of problems that people experience during their old age are due to a lack of proper nutrition.
Although popular wisdom won’t tell you this, many old age-related issues have very little to do with age. They are mostly caused by poor nutrition and diet. People abuse their bodies throughout their life, and it shows in their old age.
When you make a nutritious diet your daily regimen, you’ll be able to delay many health conditions and keep yourself strong and healthy as you grow old.
Here are some foods that can slow down the aging process:
While matcha tea is already considered to be a potent weight loss agent, it also has many other benefits. It is widely recommended by experts who advocate a “slow down the aging process” regimen.
It can help you look younger by a great extent. Matcha tea contains several antioxidant properties, which is the reason behind its abilities.
Various radicals and oxides that are produced by the reaction of oxygen with the body tend to stress the skin. They make it fragile and weak, thus making it lose its elastic quality.
Matcha tea contains antioxidants that can eliminate the free radicals & limit aging-related effects as well.
All types of nuts help to slow down the aging process.
They contain Omega-3 fatty acids and other healthy fats, which can help delay the effects of aging.
They are also filled with Vitamin E, thus preventing unnecessary cellular damage. It can also prevent damage to skin cells and slow down the signs of aging.
Nuts contain anti-inflammatory properties as well, thus decreasing the chances of getting eczema, acne, and dark spots.
Both ailments can leave your skin exhausted and speed up the aging process. By consuming more nuts, you can avoid this as well and start to slow down the aging process.
If you want to slow down the effects of aging on your skin, tomatoes are your best option. They are full of carotenoids, which are known for being able to protect & shield the skin from damage due to sunlight.
UV rays are a culprit in the formation of free radicals by transforming harmless and naturally occurring elements in the Earth’s atmosphere.
Such free radicals may also react with the skin, causing damage, dryness, stress, and premature aging as well.
Tomatoes also contain specific carotenoids, which inhibit collagenase, an enzyme that breaks collagen deposits on the skin.
Collagen is crucial for strength, regardless of whether it’s present in the hair, skin, or other body tissues. When you maintain it at high levels in your skin, you can make your skin stronger & resistant to aging-related factors.
Consuming raw tomatoes can help slow down the aging process.
Fish and Fish Oils
They contain high amounts of omega-3 fatty acids and protein. These fatty acids cannot be produced by the body, which makes it necessary to consume them in high quantities.
The body can slow down the aging process and remain young if it ingests enough omega-3 fatty acids.
As you age, your skin’s epidermis gets less elastic, fragile, and weaker as well. This may result in wrinkles breaking out on the face. Omega-3 fatty acids can keep the nutrients and water in check.
When you consume them as part of your diet, fish oils and fish are useful for protecting and maintaining your skin better, which is significant for slowing down aging.
Research shows that avocados have superfood abilities and play a huge role in slowing down the aging process. Avocados also contain antioxidant properties.
However, they are also capable of penetrating right to the body’s cellular level & can start exerting their effects at that level.
Mitochondria is responsible for producing and allocating energy to different parts of the cell. As they produce this energy, it also generates free radicals, which may harm your cells.
Avocados are capable of limiting the generation of free radicals & can slow the aging process by stopping the body from generating substances that result in premature aging.
It also contains many nutrients, which can rejuvenate the skin and make it look younger and healthier.
4. Heart Problems, Toxins, and Cell Damage
You can eliminate many old age-related illnesses by merely adopting the right kind of lifestyle.
For instance, heart disease happens to be a leading cause of death in men. By leading an active lifestyle and consuming a diet that can lower your cholesterol and blood pressure levels, you can greatly minimize your chances of contracting heart disease.
In connection with the aging process, four characteristics are being researched by scientists in an attempt to slow down the aging process no matter how old people may be.
The four characteristics are:
- Damage to the body’s immune system
- Fibrous tissue formation (eg., muscles, collagen, elastin)
- Blood thickening
- Chronic inflammation
The first one negatively affects our capacity to fight viruses like influenza or colds or diseases such as cancer and diabetes.
The second one may cause muscular disorders like cystic fibrosis.
The last two may cause strokes, cardiovascular disease, arthritis, allergies, asthma, and much more.
How Enzymes Can Help
Enzymes are proteins found all over your body that help regulates your body systems and their function. There are different ways that the body uses enzymes to control its health.
Enzyme Production Decreases As We Age
During our younger days, the body tends to produce enzymes in large numbers, which can regulate and stimulate different processes like:
1. Balancing And Running All The Systems In The Body
The enzymes may fluctuate at times, increasing and decreasing as per the body’s requirements to keep all systems in optimal condition.
2. Detoxing And Cleansing
The enzymes can flush out or destroy the toxins present in our body.
3. Healing Injuries
The enzymes can heal internal or external injuries.
4. Regulating Metabolism
The enzymes help us get the fuel for energy from the food we eat.
As we grow older, enzyme production levels in the body decrease.
Some studies show that enzyme production levels decrease by 60% by the time we reach 55. This will speed up the aging process unless you begin supplementing with enzymes.
Furthermore, enzymes destroy free-radicals that cause damage to your body. So, it is feasible to include supplementing with enzymes in your diet as you age, especially to help protect the four characteristics mentioned above.
Oxidation or oxidative stress happens when there are more free radicals than antioxidants in the human body. (Free radicals are reputed for causing damage to DNA and cells which cause aging and diseases).
High antioxidant levels can combat these free radicals and help you retain your youthful appearances regardless of your age.
Certain free radicals get generated as a result of normal bodily activities.
The following sources may bump up the production of free radicals to higher-than-usual levels:
- Water pollution
- Air pollution
- Alcohol consumption
- Cigar or cigarette smoke. You also get exposed to over 400+ chemicals when you start smoking tobacco.
- You are consuming artificial products like preservatives, sweeteners, flavorings, and colorings.
Scientists have discovered that many diseases that affect the body during old age may be a result of free radicals attacking the body’s systems.
Studies suggest that free radicals may cause certain conditions like arthritis, aging, Alzheimer’s, and cancer.
Fight These Free Radicals To Slow Down The Aging Process
Combating free radicals can be done in several ways. Provided a person follows a healthy lifestyle & doesn’t have many harmful health stressors in their life; their body will be stable enough to carry out daily activities without any troubles.
The body activates its repair systems during the night as it sleeps. Sleep has a crucial role to play for maintaining your health.
If you lead a normal lifestyle and stay away from chemical-laden environments, you will be able to protect yourself from most diseases and health conditions.
Choosing the right diet can help you eliminate free radicals to a great extent. Scientists highly recommend Antioxidant-rich foods for combating free radicals.
Some Foods That Are Rich In Antioxidants
- Dark chocolate with 85% or more cacao
- Matcha tea
- Sweet potatoes
- Black beans
- Raw honey
You should take care of your brain the same way you take care of your body. To put it simply, maintain a proper diet and stimulate your brain regularly to maximize its health.
Your brain’s main goal is to sustain the body by keeping it active and fit for regular activities.
Stay Active And Exercise
By staying active & exercising, you will be able to retain your learning abilities & create new neural connections in the brain.
Additionally, studies done on humans have shown that exercise stimulates the production of numerous neurochemicals like serotonin and dopamine, which is beneficial to brain function.
Exercise has been proven to enhance overall brain function and wellbeing.
You can prevent or reduce heart disease and enhance heart health by staying active for 30 to 60 minutes a day.
Per the Center For Disease Control, physical activity can help you strengthen your bones, prevent depression, upgrade your looks, and provide you with many other benefits as well.
Train Your Memory
As Alzheimer’s and dementia cases skyrocket across the world, medical researchers are now searching for the root cause of these health conditions.
They are looking for the reasons behind the rapid decline in mental faculties and searching for ways to counter death itself.
For many people, losing their memories can seem like the most brutal punishment there is. However, Alzheimer’s can also chip away the number of years you have left in the world.
An Alzheimer’s patient is likely to survive only for 5-7 years after diagnosis.
If this is the case, you must do everything you can to boost your brain’s faculties and memory abilities to counter the chances of getting Alzheimer’s.
Do puzzles, read, learn a new subject or hobby, or anything to get those neurons (brain cells) working daily.
Try The Okinawan Diet For A Stronger Brain
The Okinawan diet is world-famous for people looking to increase their longevity and enhance their mental faculties as well.
This diet mostly consists of small quantities of protein obtained from nuts, tofu, and fish, and sweet potatoes.
This is the diet eaten by some of the longest living people in the world. Alzheimer’s is practically nonexistent in Okinawa.
Supplements To Slow Down The Aging Process
There are over 16 kinds of collagen. However, more than 90% of collagen deposits in your body are Type 1, 2, or 3.
Collagen 1 & 3 are usually present together and are found primarily in the skin, whereas Collagen 2 deposits are primarily located in the joints.
Collagen is useful for one purpose alone – it helps the tissues withstand strong stretching processes.
Many companies offering collagen supplements provide two formulas – collagen 3 & collage 1 together for your skin & another collagen 2 supplement that firms up your joints.
Why Are Collagen Supplements So Important In The Aging Process?
First, it is extremely abundant in your body. As a result, it is important for various body processes.
Second, collagen is needed to produce many things – nails, hair, skin, joints, tendons, cartilage, and strong bones.
Additionally, collagen production levels fall as people become older. While we’re not sure why age causes a decline in collagen production levels, it is an unavoidable fact.
Once you cross 20, your collagen production falls by 1% every year. By the time you hit 40, you are virtually very low on the production of collagen.
And when your collagen levels are not enough, bad things happen to your body.
The skin’s fibers start to thicken, stiffen & eventually lose its elasticity, which results in wrinkles and aging lines.
Your joints lose their flexibility, causing joint pains and aches to increase dramatically.
Supplementing with collagen is important to slow down the aging process.
A compound that’s naturally present in nuts and grapes, resveratrol has anti-aging abilities, which can stave off age-related conditions and help you retain a youthful appearance.
Resveratrol activates sirtuins (enzymes), which are capable of protecting the body against various medical conditions. They can affect your body’s metabolic pathways and slow down your aging processes.
New research has proven that resveratrol is capable of stimulating various proteins directly and increase mitochondrial activity, thus increasing cellular energy production levels. This can extend cellular life as well.
Resveratrol can keep your skin youthful, fresher, healthier, prevent the appearance of wrinkles, and eliminate existing wrinkles as well.
Alpha-Lipoic Acid (ALA) can be used to slow down the aging process due to its high antioxidant content, which can eliminate free radicals that exist in your body.
It can also cross the brain-blood barrier and impact the brain positively to reduce the effects of various age-related conditions like dementia.
It is also capable of lengthening telomeres, which can promote a reverse aging process.
Telomeres are DNA strand components, which influence cellular aging to a great extent.
Without them, the strands are liable to get damaged, thus affecting their ability to carry out their functions.
Telomeres start becoming shorter with increasing age and accelerate aging processes as they become way too short for carrying out their functions properly.
This means that longer telomeres promote cellular health, whereas shorter telomeres cause premature aging.
By consuming alpha-lipoic acid supplements, you can make sure that the telomeres in your cells last a lot longer. This can and will slow down the aging process.
Can you slow down the aging process? As the evidence suggests, the answer is an absolute YES!
Everyone is capable of controlling their body’s aging process. If you adopt the right lifestyle and make decisions that promote your health, you will be able to retain a youthful appearance and healthy body despite your age.
This article can help you make the right decisions that will defend your body against various age-related issues.
By following these tips, you’ll become capable of fortifying the body against numerous illnesses and begin to slow down the aging process.