Tips to slow down aging

Aging is an aging process, which is genetically determined and environmentally modulated. It is a natural process. Everyone must go through the process at their own pace and time. It denotes temporary deterioration of the physiological functions necessary for survival and fertility.

According to the World Health Organization, aging is a course of biological reality, beginning at conception and ending at death.

Scientists have categorized how humans age into four different classes called “ageotypes.”

Metabolic ageotype – People in this class may have an increased risk of diabetes as they age.

Immunological ageotype – People who belong to it generate higher levels of inflammation and are more prone to diseases related to the immune system as they age.

Hepatic ageothil – People who belong to it are more prone to liver disease as they age.

Nephrotic ageotype – People who belong to it are more prone to kidney disease as they age.

We all want to stay young for as long as possible, both for our health and for our appearance. Researchers have found that genetics make up only about 20% of people’s age, while environmental and lifestyle factors play a much larger role.

Tips to slow down aging –

Here are some of the important tips to slow down the aging process:

Manage stress level –

Each chromosome has two protective caps at the two ends known as telomeres. As telomeres shorten, their structural integrity weakens, causing cells to age faster and die younger. Chronic stress leads to shorter telomeres. That is why it is important to control your stress levels.

Meditate daily –

Researchers have found that those who meditated experienced genetic changes after mindfulness practice that were not seen in the group who did not meditate after other relaxation activities. So, regular practice of mindfulness meditation slows down the aging process in practitioners.

Do calorie restriction –

Caloric restriction means reducing your average daily caloric intake below normal, without malnutrition or deprivation of essential nutrients. It is a consistent pattern of reducing your average daily caloric intake. It has been found in many studies that calorie restriction is associated with living longer.

Exercising regularly –

Experts recommend 30 to 60 minutes of moderate to brisk walking most days, but the benefits start with less activity. Active people can live about five years longer on average than inactive people. A regular exercise program, which incorporates aerobic activity and strength training, reduces genomic instability. It also reduces telomere wear. The association between physical exercise and telomere length could also be due to lower oxidative stress and inflammation.

Regular exercise certainly cannot reverse the aging process, but it does attenuate many of its deleterious cellular and systemic effects.

Eat nutritious food –

As people age, they generally need fewer calories. However, their nutrient needs are as high or higher than when they were younger. This is why it is extremely important to eat nutrient-dense whole foods. For healthy aging, we must choose a variety of colors in fruits and vegetables, and vary protein sources by choosing meats, fish, whole nuts, nut butters, and beans.

Eat healthy fats –

We should try to avoid saturated and trans fats as much as we can. Saturated fats are usually fats that come from animals. Trans fats are fats processed in stick margarine and shortening. We may find them in some store-bought baked goods and fried foods at some fast food restaurants.

Good unsaturated fats include monounsaturated and polyunsaturated fats, which reduce the risk of disease. Foods high in good fats are vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish. Therefore, eating good fats and avoiding bad fats are necessary for healthy aging.

Saturated fats, although not as harmful as trans fats, have a negative impact on health. Therefore, they should be consumed in moderation. Foods that contain large amounts of saturated fat include red meat, butter, cheese, and ice cream. Some vegetable fats like coconut oil and palm oil are also high in saturated fat.

Stimulate your brain

As we age, our mental health is an important part of being able to live independently. Any activity that challenges our mind and forces us to learn new information or skills is considered an exercise.

Reading books, studying foreign languages, and playing games involving mental activity have been found to stimulate the brain. By actively making your brain work, you can slow down the aging process in the brain.

Get enough sleep every day –

Older adults need about the same amount of sleep as all adults, that is, 7 to 9 hours each night. This is necessary for healthy aging.

It is a common mistake to think that our sleep decreases with age. In fact, research shows that our sleep needs remain constant throughout adulthood. So what keeps older people awake? Changes in our sleep patterns, called sleep architecture, occur as we age and this can contribute to sleep problems.

Other factors that affect sleep are circadian rhythms that coordinate the timing of our bodily functions, including sleep. For example, older people tend to be more sleepy in the early hours of the night and wake up earlier in the morning compared to younger adults. This pattern is called advanced stage sleep syndrome.

The rhythm of sleep is shifted forward so that 7 to 8 hours of sleep are still obtained, but individuals will wake up very early because they have gone to sleep quite early.

Go to bed early –

There is an old adage: an hour before midnight is worth three after. This is why sleep experts advise going to sleep early.

According to the study of the biological clock, there are certain times when our biological clock dictates the various processes that take place in the hair and skin. Experts believe that 8 pm to 11 pm is the time for hydration and stimulation, while 11 pm to 3 pm is the time for nourishment and regeneration, and 3 am to 5 am is the time for rest.

The bottom line –

The world’s population is aging rapidly, increasing morbidity from age-related diseases. Young people are the most attractive targets of strategies to slow down aging. However, there is skepticism about whether aging processes can be detected in young adults, who do not yet suffer from chronic diseases. But experts indicate that aging processes can be quantified in people still young enough to prevent age-related diseases, opening a new door to anti-aging strategies.

Reference –

Stanford Medicine. “‘Ageotypes’ provide a window into how individuals age.” Daily science. ScienceDaily, January 13, 2020.