How to slow down aging process? Find out what are the key factors in reducing aging, and what we need to do to stay young and beautiful.
The most important things that will help us to slow down the aging process are physical activity, a healthy diet, less stress, more breathing in the fresh air, and the like.
In today’s article, you will learn what it takes to stay young and slow down aging.
How to slow down the aging
1. Physical activity reduces aging
This is exactly how physical activity will significantly reduce the aging of your body.
According to scientists, exercise increases the chances of healthy aging and maintaining the youth of your body by seven times.
Even older people who have not exercised at all, if they start doing so, the chances of healthy aging increase threefold.
The benefits of exercise include improved circulation and improved health of bones, muscles, the cardiovascular system, and all organs.
Even in the brain, improvements are seen, communication between neurons is increased, and the loss of brain mass associated with aging is reduced. Mental abilities also improve.
People who do moderate to vigorous physical activity at least once a week are three to four times more likely to stay healthy and reduce aging.
2. Pure oxygen can slow down the aging
Here’s what science says about oxygen and its effect on the aging process. Breathing pure oxygen may help slow down the aging process, say the scientists behind the latest study.
They found that respondents placed in oxygen chambers had a number of benefits.
First, it allowed telomeres – the protective caps on chromosomes – to grow again by more than 20 percent.
Telomeres naturally shorten with age, leading to diseases including cancer, Alzheimer’s, and Parkinson’s disease.
The study also found that the number of aging cells – which prevent regeneration as they accumulate in the body – was reduced by 37 percent. Removing so-called zombie cells can prolong life.
Professor Shai Efrati of Tel Aviv University School of Medicine said: “Because telomere shortening is considered the ‘Holy Grail’ of the biology of aging, many pharmacological and environmental interventions have been extensively researched in the hope of lengthening the telomere.
The significant improvement in telomere length shown during and after these unique protocols provides the scientific community with a new basis for understanding that aging can indeed be directed and restored to the basic cellular biological level.
In the study, published in the journal Aging, 35 healthy adults aged 64 and older breathed 100 percent oxygen through a mask while sitting in pressure chambers.
The sessions lasted 90 minutes and were held five days a week for three months. The pressure chamber mimics a state of “hypoxia” or lack of oxygen.
This allows the tissues to dissolve more oxygen, which has well-known regenerative effects.
3. Top foods that slow down the aging
Is it food that prolongs life?
Have you ever wondered if that is possible?
According to some scientists, vegetables, fruits, green tea, and foods rich in antioxidants will give you youth and beauty and will slow down the aging proc
Well, let’s get started!
Wrinkles on the face may be the first sign that the aging process has to begin.
However, over the years there is a decrease in memory, reduced brain function, an increased risk of chronic diseases such as heart disease, osteoporosis, and cancer.
So how do we protect ourselves?
By applying healthy lifestyle habits that include regular physical activity, adequate rest, and sleep, eating healthy foods can improve your health in later years.
Antioxidants are the key to youth
Certain foods contain phytonutrients, which are believed to be the key to longevity. Phytonutrients, which are members of the antioxidant family, fight free radicals.
Free radicals are one of the leading causes of heart disease, cancer, osteoporosis, and Alzheimer’s disease.
With the aging process, the body becomes sensitive to the long-term effects of oxidative stress (a condition when there are too many free radicals in the body) and inflammation at the cellular level.
Thus begin all the problems associated with aging.
Food is crucial in preserving youth
Wise food choices, healthy eating habits, and stress reduction are the key to everlasting youth.
For maximum results, you should eat a variety of healthy foods, such as:
fruit and vegetables
You probably already know that fruits and vegetables are a treasure trove of antioxidants.
And do you consume them regularly?
Experts recommend eating at least 400 grams of fruits and vegetables a day to reap the full benefits.
When we are with them, consume more often:
- garlic
- onions
- leek
- green leafy vegetables
- peppers.
Foods rich in probiotics
Yogurt also has beneficial properties, and in addition, they contain probiotics that stimulate the growth of healthy bacteria in the intestines.
This improves digestion and prevents constipation.
Whole grains
Start the day with a plate of tasty and healthy cereals.
Whole grains are rich in fiber that helps lower blood cholesterol and have phytonutrients such as vegetables and fruits.
In addition to wheat, including oats, barley, buckwheat, millet, and amaranth in your diet.
Legumes
Legumes such as beans, lentils, peas, and green beans should be included in your diet more often. Try to have them on the menu at least 4 times a week.
Nuts
Walnuts, hazelnuts, almonds, and other nuts are rich in B vitamins They are also rich in healthy fats, which help maintain the structure and elasticity of the skin.
It is enough to eat 30 grams a day because they are rich in calories.
Water
Water is essential for the hydration of the skin, muscles, bloodstream and for the proper functioning of all organs in the body. General recommendations are to drink 8 glasses of water a day.
Make changes and improve your health, while preserving your youth!
How to protect our body from aging?
Save every organ from decay – slow down aging!
Seemingly small changes in behavior can significantly slow down the aging of organs, and thus the whole organism. There are several ways to slow down the aging process.
Maintain good oral and dental hygiene, do not burden the liver with fatty foods and alcohol. Always keep your weight within normal limits, and maintain regular physical activity.
The body inevitably decays with age, but the speed and manner in which we grow old depending on how we live.
If you want to rejuvenate your body or even slow down aging, you must pay attention to habits, diet, physical activity.
But it is also important to eliminate all the factors that can negatively affect your health and the health of your organs.
Teeth
Dental problems are not only aesthetic in nature, but they can contribute to a number of health problems.
If you want to have healthy teeth and gums for as long as possible, it is necessary to go to the dentist at least twice a year. You must also brush your teeth properly to remove bacteria from them.
It is important to clean your gums and tongue regularly, as they also trap bacteria. In addition to the brush, use dental floss.
Liver
As a “cleanser” of the body, the liver often suffers from the effects of poor nutrition.
Such consequences are from the excessive consumption of alcohol, drugs, as well as the consequences of various viral diseases.
In addition to the hepatitis B and C viruses, alcohol is a major cause of liver failure. Although a glass of wine with lunch (not daily!) Should not cause more harm, it is best to reduce alcohol.
A healthy liver should avoid fats in food, smoking, and an unhealthy lifestyle, whose highest tax is paid by this organ.
Skin
The first signs of aging are first seen on the skin. The skin is exposed to all external influences and is “the first to be hit”.
Dehydration, poor diet, and smoking have markedly adverse effects on the skin and accelerate its aging.
Muscles
Over the years, muscles lose their strength, atrophy, and change their appearance and the appearance of the whole body.
Regular exercise is the best way to keep your muscles in good shape for as long as possible.
The emphasis is on regularity rather than the type of exercise, and there are many exercises that can be done in older years.
Muscles can also be rejuvenated if you do the following exercise daily: Exercise balance and balance by standing on one leg for as long as you can.
Always do this exercise with one foot and then the other. It strengthens all muscle groups and contributes to stability – experts say.
Brain
And the brain ages for years, much faster than others think.
How to get back in shape?
Research shows that aerobic exercise can help the brain function better. Namely, such exercises increase the flow of oxygen to the brain, which is necessary for normal functioning.
Experts recommend at least 30 minutes of aerobic exercise a day for a healthy and functional brain.
Eyes
As we age, our vision weakens. This happens due to a series of external influences, so the eye loses its flexibility and there is a disturbance of vision.
Nothing can restore vision, but you can take preventive measures: experts recommend that you stop smoking and pay attention to your diet.
In particular, the diet must be balanced with plenty of fruits and vegetables.
Lungs
The lungs lose their elasticity over the years.
How to rejuvenate?
Experts say that it is most important to maintain normal body weight. Namely, in obese people, the lungs are forced to work harder to receive a sufficient amount of oxygen.
It burdens them a lot, so weight loss is recommended. Daily deep breathing, lasting at least five minutes, is also a good exercise.
Hearing
Throughout our lives, we are often exposed to loud noises, so our hearing begins to decline over the years.
If you want to keep your hearing longer, try not to listen to loud music, especially not through headphones.
Listening to music at a moderate volume (preferably quietly) somehow forces certain parts of the brain to “practice” hearing, which improves it.
If your work is associated with a loud noise, try protecting yourself with earplugs.
There is no magic wand!
Although people in science are constantly expecting to discover a “magic wand” that will allow them to slow down aging, the truth is not so tempting – long-term healthy habits and moderation – do not make us long-lived.
The diet in which all the elements are present is the most important for the proper functioning of the whole organism.
Maintaining normal body weight and moderate sports activity must be our daily routine. Smoking and stress rank very high on the list of the greatest accelerators of aging.
Just one cigarette produces millions of free radicals, responsible for aging cells, and research shows that women who smoke enter menopause earlier.
Simple tips to slow down the aging
We all want to stay young as long as possible, because of our health, but also because of our appearance.
One research team tested about 1,000 participants in their late 30s and found that some were as fit as when they were 20, while others had health problems that affected the elderly population.
According to studies, genetics affect about 20% of how people age, while the environment and lifestyle are factors that play a much larger role.
Here is what you need to stay young, according to expert recommendations:
Add more vitamins to your diet
Antioxidants prevent free radicals caused by the sun or smoking from damaging cells in your body. You can use a face cream with antioxidants, but you can also take them orally.
The most powerful antioxidants that slow down the aging process are selenium, vitamin E, and vitamin C.
Include fish oil as well as other anti-inflammatory supplements in your diet.
Fish oil is rich in omega-3 fatty acids that are great for maintaining the youthful appearance of the skin.
Spend 15 minutes in the sun
Although today women’s magazines convince you that you must not be without sunscreen even during the winter days.
However, the Cancer Society of Great Britain recommends that you spend about 15 minutes every day in the sun without using sunscreen.
This will help you get enough vitamin D without the risk of skin cancer.
Exercise your brain
Exercise is important, but be sure to train your brain as well. Read books, learn foreign languages and play games that involve mental activity.
When the brain is actively working, the aging process slows down.
Recent research has shown that learning increases the number of neurons, which helps the brain stay young for longer.
Eat less, live longer
Calorie restriction, which essentially means less food intake without starvation, can slow down the human metabolism and help you stay young longer.
Avoid processed foods because the phosphates added to those products accelerate the aging process.
Eat foods that slow down aging such as blueberries, dark chocolate, nuts, figs, salmon, avocados, turmeric, etc.
This will reduce the risk of heart disease, protect the skin and eyesight, improve cognitive function and improve intestinal health.
Switch to natural cosmetics
Try to wear less makeup because parabens (preservatives that are added to cosmetics) disrupt estrogen levels, leading to premature aging.
Turn to natural cosmetics. If you are addicted to make-up and you can not do less make-up, then clean your face regularly every day.
Dance more often
A new study has shown that dancing is one of the most effective activities that have a positive effect on the aging process.
Dancing, especially with regular choreography, improves the work of the hippocampus and helps to slow down aging.
Go to bed an hour earlier
It is very important to have a sleep pattern that suits you.
Experts say that sleeping between 11 pm and 3 am is responsible for nutrition and regeneration, so it is important to go to bed at 11 pm or earlier.
It is ideal to sleep 7-8 hours every night. Chronic sleep deprivation affects not only how you feel but also how you look.
One study found that people who usually slept less than 7 hours and then went to bed an hour earlier had positive changes in blood pressure. This reduced the risk of stroke and heart attack.
Conclusion
We all want to stay forever young, healthy, and beautiful. However, as life goes on, our body gradually ages.
Cells die, new ones are created but aging cannot be stopped. There is no magic wand to stop the aging process. However, there are many ways to slow down this natural process and prolong youth.
By leading a healthy lifestyle, physical activity, and a healthy and proper diet can slow down aging.
Factors that greatly affect the aging of our body are alcohol and smoking, so you should either reduce them or completely eliminate them.
We can contribute to a longer and healthier life on our own.
Therefore, apply today’s advice and preserve your youth, because we have only one life, which we should use to the best of our ability.
