We age because of the molecular and cellular damage that accumulates in the body over time. It leads to a decrease in physical and mental abilities. It also increases the likelihood of many age-related diseases (such as heart disease, stroke, cancer, Alzheimer’s disease, Parkinson’s disease, diabetes, etc.)
Let’s say your cells are your cars. You rent them out during your life, which results in their wear and tear. But is it possible to rent out your cars with no additional damage after? There are. Let’s take a look at some mundane yet scientifically proven ways to reverse the aging process.
Restful Sleep
The quality of our waking hours depends on the quality of our sleep. The way our body will rest at night depends on how it will function during the day. Sleep promotes the production of several vital hormones, particularly the hormone of youth – melatonin, which restores your vitality. A healthy amount of sleep ranges from 6 to 10 hours, and 8 hours of sleep is considered ideal.
If you have trouble falling asleep, light and intermittent sleep, it is a sign of increased stress levels – which is something to avoid to slow down your aging process. Lack of sleep results in an increased cortisol release – the so-called stress hormone – that leads to adrenal fatigue, characterized by severe fatigue, increased anxiety levels, hair loss, muscle and joint pains, and other symptoms. If you are familiar with any of these, consider getting medical advice and start adrenal fatigue treatment.
Balanced Diet
It is not a secret that fruit and vegetables are extremely beneficial for our bodies and overall well-being. They contain vitamins, minerals, antioxidants, and fiber, which heal the body and promote long, active life. Eating seasonal is one of the most efficient ways to provide your body with all the diversity of fruit and veggies, recommended to be no less than five portions a day. It is capable of preventing the development of heart disease and stroke.
It is equally important not only to enrich your diet in some nutritious elements but also to eliminate those of a negative impact. For example, the most effective way to minimize the effects of aging is to lower sugar intake. The decoy products of excess sugar in the body accelerate the aging process, the appearance of wrinkles, and flabbiness of the skin. Instead, it would be more beneficial to increase the amount of healthy fats in your nutrition.
Another vital thing is to keep an eye on your water balance, as the older you get, the more the feeling of thirst gets blunted, and as a result, your body may not realize that it wants to drink. Staying hydrated is crucial as it allows your cells to get enough water to maintain their shape.
Intermittent Fasting
Researchers have repeatedly proven that reducing calorie intake can slow down the aging process and reduce the risk of developing age-related diseases. A study conducted in 2018 showed that choosing the time of eating and the amount of food can have an anti-aging effect and prevent cardiovascular diseases, diabetes, cancer, and dementia. The main rule of such a diet is intermittent fasting, which has gained more popularity over the last few years.
The most popular intermittent fasting model is 16:8 (16 hours of fasting, and the 8-hours window for eating), but you can adjust it to your needs and lifestyle, choosing proportions of 14:10, 18:6, or even 20:4.
Physical Activity
Exercising is crucial for healthy aging. It helps prevent many chronic diseases associated with premature death and also supports your mental health – yet another impactful factor.
Scientists’ recommendations for an adult person’s physical activity are introducing exercises into your daily routine, allocating for them from 150 to 300 minutes per week. Indeed, the more you exercise, the better, but even ten minutes of exercise a day is preferable to nothing.
Regardless of the contradictions based on an individual’s health information, there is an exercise useful for everyone without exception: normal walking. Ideally, at a brisk pace, as long as the breath allows. When we walk at an intense pace, the blood moves more actively through the vessels, not allowing harmful fat deposits to accumulate on their walls. Also, active walking trains our blood vessels, keeps them in good shape, slowing down aging. The best solution will be a daily walk for about 40 minutes.
Conclusion
Ways of prolonging human life span and reversing the aging process have always been one of the most exciting subjects to study, as some changes that a human body is going through when getting older – like disease development – are too hard to accept and live with. However, the secret of healthy longevity did not change for ages. It lies in your lifestyle.
If you want to live longer, it is time to be mindful not only of environmental factors but also of your own actions and the way you are treating your body. The aging process is easier to prevent than to deal with its consequences, so make sure your life is based on three core fundamentals of slow aging: wholesome diet, full sleep, and sufficient physical activity.
