Aging is a natural, unavoidable process. However, in today’s stressed out, overachieving times, the aging process starts early, taking away the zest for life. While aging itself is part of nature’s plan, accelerated aging can cause any number of problems. However, it’s possible to slow down aging and its effects by adopting a few lifestyle changes.
A Healthy Diet
Studies indicate that a balanced, healthy diet significantly decreases the production of free radicals in the body. A healthy diet comprising proper nutrients also reduces the risk of developing various types of cancer. When cholesterol and triglycerides levels are maintained at healthy levels, anti-aging is promoted. The liver also benefits, as it’s not overloaded; the liver detoxifies more efficiently when it’s healthy and your immune system benefits from toxin reduction. Hormones play a large role in aging and a healthy diet keeps your hormones in balance.
Exercise tones the body’s muscles, keeping them young and supple. This suppleness affects the way your body looks, thereby making you look and feel younger and fit. Exercise makes the heart pump more blood to the extremities, ensuring excellent blood circulation. Exercise also releases endorphins and other positive hormones, which ensure that you feel good and positive. Moderate exercise for 5 days in a week can slow down the effects of aging drastically. Doing aerobics exercises can bring down your risk of heart disease. Aerobics exercise brings down high blood pressure, and lower artery-hardening cholesterol in your bloodstream. Regular aerobics exercise such as walking, cycling, dancing, and so on can even decrease blood clots that cause heart attacks.
Water detoxifies the body by flushing harmful toxins through the kidneys. Drinking plenty of water keeps the body hydrated and the muscles supple. Sufficient water also ensures that the kidneys stay healthy, and ensures that you stay regular. Without water, your brain will not work properly. A fuzzy brain is definitely a sign of bad aging.
Antioxidants help keep you young, by neutralizing free radicals that kill cells, tear holes in membranes and also mutate DNA. In fact, the ongoing, cumulative damage that free radicals do to one’s body is the culprit behind the functional decline that indicates accelerated aging. Buy the best organic antioxidants that you can afford and take them every day as prescribed on the packet. Take plenty of fruits and vegetables containing Vitamin A and C, such as citrus fruits, carrots, squash, spinach and collard greens.
Follow a diet that cuts down the fat in your body. Your diet must include vegetables and vegetable products and avoid red meat and animal fat. Cut down dairy products, especially butter and cheese. Take plenty of polyunsaturated fats that are present in sunflower-seed oil; polyunsaturated fats tend to lower blood cholesterol levels.
Take Plenty Of Fiber
Take lots of water-soluble fiber; this fiber binds with water and removes cholesterol components from your gastrointestinal tract. Taking lots of fiber ensures that cholesterol is removed from your system. You can get great natural fiber by adding beans, oat products, fruits with pectin such as oranges and apples, flax seeds, wheat germ, and wholegrain products.
Eat Lean Meats
Stay away from red meat and switch to lean chicken breasts and fish, particularly salmon and mackerel, at least three times a week. Avoid frying your fish and chicken; rather, broil them, steam them, grill them or shallow fry with very little oil containing omega 3 and polyunsaturated oils such as sunflower oil and olive oil.
Maintain A Steady BMI
Body Mass Index (BMI) gives you the measure of fat in your body, taking your height and weight into consideration. Knowing your ideal BMI will help you keep you BMI within acceptable ranges. For a regular person of average height and weight, the BMI ranges from 18.5 to 24.9. If you are overweight, your BMI might range from 25 to 29.9. If your BMI is over 30, you are considered obese. If your BMI is over 30, consult an obesity doctor immediately and take steps to reduce weight and bring your BMI within the range.
Build Bone Density
After reaching adulthood, people stop growing. From then on, bone density reduces annually. The bone becomes lighter as vital minerals are lost; they become porous and weak. These weak bones can break easily as you age, unless you work on increasing your bone density and strength. In order to increase bone density and strength, you must perform weight-training exercises, and also undertake activities such as bicycling, walking, and swimming. Regular intake of Vitamin D will help reduce the bone aging process.
Do Not Smoke
If you smoke, you will age faster. Wrinkles and lines, gauntness of face and a sallow complexion are the visible manifestations of smoking. Smoking reduces the flow of blood to your skin, thereby accelerating skin aging. Smoking also affects your lungs, and your body’s circulation. The side effects of smoking are many; smoking alone has been credited with a major role in the process of aging.