Aging is an aging process that is genetically determined and modulated by the environment. It is a natural process. Everyone must follow the process at their own pace and at their own time. It denotes the deterioration in physiological functions for a limited time necessary for survival and fertility.
According to the World Health Organization, aging is a biological reality that begins at conception and ends at death.
Scientists have divided the way people age into four different classes called “age modes.”
Metabolic Age: People in this class may have an increased risk of diabetes as they age.
Immune Age Type: People generate higher levels of inflammation and are more prone to immune system disorders as they age.
Hepatic Ageothil: People in it are more prone to liver disease as they age.
Nephrotic Age Type: People who are part of 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 our looks. Researchers have found that genetics only make up about 20% of people’s age, while environmental and lifestyle factors play a larger role.
Best way to slow down aging process
Some essential tips for slowing down the aging process are listed below:
Manage stress levels
Each chromosome has two protective caps called telomeres on either end. As telomeres shorten, their structural integrity weakens, causing cells to age faster and die younger. Chronic stress leads to shorter telomeres. This is why you must control your stress levels.
The researchers found that those who meditated underwent genetic changes after practicing mindfulness that was not seen in the group that did not meditate after other relaxation activities. Therefore, the regular practice of mindfulness meditation slows down the aging process in practitioners.
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Make a calorie restriction
Calorie restriction means reducing your average daily caloric intake below normal, without malnutrition or lack of essential nutrients. It’s a consistent pattern of lowering your average daily caloric intake. Numerous studies have found that calorie restrictions are associated with a longer lifespan.
Do sports regularly
Experts recommend moderate to brisk walking for 30 to 60 minutes most days, but the benefits start with less activity. Active people can live on average about five years longer than inactive people. A regular exercise program that includes aerobic activity and weight training reduces genomic instability. It also reduces the wear and tear of telomeres. The association between exercise and telomere length could also be due to decreased oxidative stress and inflammation.
Regular exercise cannot reverse the aging process, but it does alleviate many of its harmful cellular and systemic effects.
Eat Nutritious Food
Generally, as people get older, they need fewer calories. However, their nutritional needs are just as high or higher than they were when they were younger. Because of this, it is essential to eat nutritious whole foods. To age in good health, we need to choose various colors for fruits and vegetables and vary protein sources by choosing meat, fish, whole nuts, nut kinds of butter, and beans.
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Eat Healthy Fats
We should try to avoid saturated fat and trans fats as much as possible. Saturated fat is usually animal fat. Trans fats are fats that are made into sticks for margarine and shortening. We 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 lower the risk of disease. High-fat foods include vegetable oils (such as olives, canola, sunflower, soybeans, and corn), nuts, seeds, and fish. Hence, eating good fats and avoiding bad fats are necessary for healthy aging.
While saturated fat is less harmful than trans fat, it hurts health. Hence, they should be consumed in moderation. Foods that are high in saturated fat include red meat, butter, cheese, and ice cream. Some vegetable fats like coconut and palm oils are also high in saturated fat.
Stimulate your brain
As we get older, our sanity is an integral part of being able to live independently. Any activity that challenges our minds and requires us to acquire new information or skills is considered an exercise.
Reading books, learning foreign languages, and playing games with mental activity have stimulated the brain. By actively exercising your mind, you can slow down the aging process in the brain.
Get enough sleep every day
Older adults need roughly the same amount of sleep as all adults – 7 to 9 hours a night. This is necessary for healthy aging.
It is a common mistake to believe that our sleep decreases with age. Research shows that our need for sleep remains constant throughout adulthood. What Keeps Elderly People From Sleeping? Changes in our sleep patterns called sleep architecture occur with age and can lead to sleeping problems.
Other factors that affect sleep are the circadian rhythms, which coordinate our body functions’ rhythm, including sleep. For example, older people are more sleepy at night and wake up earlier in the morning than younger adults. This pattern is known as advanced sleep syndrome.
The sleep schedule is shifted forward to get another 7-8 hours of sleep, but people wake up very early because they fell asleep reasonably first.
Go to bed early
There is an old saying: an hour before midnight is worth three hours later. This is why sleep experts advise going to bed early.
After studying the body clock, there are certain times when our body clock dictates the various processes that take place in hair and skin. Experts estimate that it is time for hydration and stimulation from 8 pm to 11 pm and 11 pm to 3 pm. It is time for nutrition and regeneration and from 3 am to 5 am, it is time to rest.
The final result
The world’s population is aging rapidly and increasing morbidity from age-related diseases. Young people are the most attractive targets for slowing down aging strategies. However, there is skepticism about the possibility of recognizing aging processes in young adults who are not yet suffering from chronic diseases. However, experts say aging processes can be quantified in people young enough to prevent age-related diseases, which opens a new door for antiaging strategies.