Though it feels somewhat alarming and invasive when it happens to us, the truth of the matter is that aging is a natural part of the human process. By the time you reach your 30s, most people begin to experience some of the side effects of physical and mental deterioration.
In your 40s, 50s, 60s, and beyond, things you once took for granted no longer seem like certainties. And while you’ll never defeat aging, there are some safe and natural ways to slow it down.
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4 Ways to Slow Down Aging
“As we get older, we develop a higher risk of several harmful conditions that accelerate the aging process”InVite Health mentions
“Our risk of developing potentially dangerous diseases is increased, as well. However, exercise, a proper diet, adequate sleep, and nutritional supplements can all be effective in slowing down the aging process.”
Every individual faces a unique set of needs and circumstances as they age, but there are a few proven strategies for limiting the negative impact of aging so that you look and feel better.
1. Get Daily Exercise
As you age, one of the worst things you can do is sit still for long periods of time. You need to move around with regularity. This includes both physical exercises – jogging, lifting weights, playing tennis, etc. – as well as simple movements like standing and walking.
“If you have a sedentary job, try to replace two hours a day of sitting time with standing and walking”Mirel Ketchiff writes for Shape.com
“Find something that works for you, whether that’s working at a standing desk, getting on your feet when you take a phone call, going for a long walk at lunch or a combination of these.”
Additionally, you should aim for 30 to 45 minutes of cardio-based exercise that elevates your heart rate, burns calories, and provides an outlet for relieving stress. Not only does exercise keep you physically fit, but it also releases pain-killing endorphins that help you feel better in spite of chronic aches and pains.
2. Be Smart About Your Diet
The American mode of eating three large meals per day stands in stark contrast to what the human body really needs. When you eat a large meal, your body produces insulin to prompt the muscles and liver to absorb the glucose from your blood. Too much insulin can harm your mitochondria in the cells and lead to the growth and accumulation of damaged proteins. Over time, this triggers the development of the disease.
The best way to prevent big spikes in insulin is to consume smaller meals more frequently throughout the day. (Some dieticians suggest as many as six small meals.) Others advise a concept know as intermittent fasting, which is where you eat all of your meals within an eight-to-10-hour window of time.
It’s equally important to think about what you’re eating. For best results, eliminate as much processed food from your diet as possible, and stick with fresh fruits, veggies, nuts, lean meats, and fish. A diet that’s high in protein and omega-3 fatty acids is ideal for people who want to counteract the physical and cognitive effects of aging.
3. Enhance the Quality of Your Sleep
As you get older, it can be more difficult to fall asleep and stay asleep. But ironically enough, you need more quality sleep to counteract the effects of aging. This often creates a brutal cycle where people age more rapidly as a result of inadequate shut-eye.
While the quality of sleep is more important than quantity, you should aim to get somewhere between seven to nine hours every night. You can accomplish this by sticking to a regular bedtime, avoiding bad habits before bed (like caffeine, alcohol, and TV), and maintaining a bedroom environment that’s conducive to rest.
4. Take the Right Nutritional Supplements
Even with regular exercise, a healthy diet, and adequate sleep, you’re fighting an uphill battle against biology. You may find it necessary to take some nutritional supplements to stay ahead. InVite Health suggests focusing on anti-aging supplements that contain things like Acetyl L-Carnitine, L-Carnosine, green tea extract, and alpha-lipoic acid.
Live a Healthy Lifestyle
At the end of the day, we’re all going to age. It’s impossible to defeat Father Time or biology. No matter what you do, you’re going to experience some physical and mental deterioration as the year’s pass. However, you don’t have to shrivel up and accept defeat. By making smart, healthy lifestyle choices you can age more slowly – and with grace!
Meet with your doctor and figure out the smartest game plan for your specific needs.
Featured image source: Freepik