While it’s not possible to stop the aging process entirely or turn back time, there are ways you can slow it down. By eating healthy, taking longevity supplements, getting enough sleep, and exercising regularly, you can help maintain your body young.
Scientists have successfully reversed the biological aging clock in mice. They achieved this by effectively reprogramming cells to be younger through a process.
How to Slow Down the Aging Process
Eat a Healthy Diet
Scientists have discovered ways to slow down aging, although it is inevitable. While the surface signs of aging, such as fine lines around the eyes or changing hair color, are unavoidable, cellular changes can be reversed by healthy eating and exercising regularly.
Scientists have also developed what is called an epigenetic clock, which is a measure of how old you are. This is because it’s possible that there are differences between your biological and real ages. For example, you may be 50 years old but have a biological age of 58 because of how unhealthy your diet is.
It’s imperative to keep eating a diet full of nutritious fruits, grains, greens, and lean protein sources. Include fresh, unprocessed foods such as berries, tomatoes (preferably in their raw form to get the most antioxidants), dark chocolate, fatty fish, and olive oil.
There are two types of ages: biological age, or the apparent age of your body, and chronological age, or the number of birthdays you’ve had. It’s based on what wear and tear your cells have gone through.
While it’s hard to change your chronological age, there are many things you can do to slow down your biological clock, including exercising regularly, managing stress, and protecting yourself from common aging elements like UV rays.
Exercise turns on your autophagy, which helps clean up your cells and boosts cellular turnover. Try engaging in at least three days a week of moderate-to-intense aerobic and muscle-strengthening activities. You’ll get the best results possible at slowing down the aging process by doing this.
Get Enough Sleep
Getting adequate sleep is important for maintaining one’s physical and mental well-being. Individuals who don’t get enough sleep may deal with issues including poor energy and trouble focusing. They might also be more susceptible to depression and heart disease.
Having a healthy diet can improve sleep, too. Eating various foods, including fruits, vegetables, nuts, and whole grains, can help promote a good night’s sleep. Avoid eating spicy food, alcohol, and large meals before bedtime. It’s also helpful to set a regular sleep routine and to avoid using screens in the hours before bed (e.g., television, computer, smartphone, or tablet) because the light can suppress melatonin production.
Getting sufficient amounts of sleep can help prevent age-related brain changes, such as hazy thinking or memory loss. Getting enough sleep can also slow down aging on the cellular level by lengthening the telomeres of cells.
Take Care of Your Skin
The skin reflects the body, so caring for it can help keep you healthy. Wear sun protection and drink enough water to stay hydrated.
In aging reversal, a healthy diet is also necessary. It is advised to consume a diet rich in fruits, vegetables, and lean protein. Sugar can trigger inflammation and result in breakouts, so it’s also a good idea to stay away from it.
Frequent exercise has positive effects on both the body and the psyche. It can slow down the aging process by enhancing mood and reducing stress.
It is essential to stay physically active throughout life. Regular exercise improves cholesterol, lessens blood pressure, and lowers the chance of heart disease.
Getting enough physical exercise is especially important in later adulthood. Our bones and muscles deteriorate with aging. However, exercise can help delay these changes’ onset by maintaining muscle strength and bone density.
Seniors can find ways to get more active by joining a gym, going for daily walks, or participating in local aerobics classes. In addition, seniors can also engage in physical activity by gardening or playing sports with friends. The key is to find an enjoyable and sustainable activity for them. Adults should strive for two strength-training sessions and at least 150 minutes of moderate exercise per week.