10 Habits to Slow Down the Aging Proces
Aging is a genetically influenced and chemically modulated method of becoming older. This is a naturally occurring operation. All has to take the process at their own time and at their own pace. It suggests that physiological functions required for survival and reproduction are degrading on time.
Altering is a biological reality that begins with conception and ends with death, says the World Health Organisation.
A few useful tips/habits to slow down aging process are mentioned below –
At both ends known as telomeres, each chromosome has two protective caps. When telomeres become shorter, their structural integrity grows lower, such that cells grow old and become younger. Temporary stress causes shorter telomeres. Therefore, controlling your stress levels is critical.
Researchers also found that people who meditated have genomic changes that are not observed in the non-meditating population after such calming practices adopt an awareness practice. Therefore the daily practice of meditation on awareness speeds down the practicing aging process.
Calorie restriction is a way to reduce the total dietary consumption of vital nutrients below the normal amount without any starvation or deprivation. The trend of total daily calorie consumption is stable. In several trials, calorie restriction has been shown to be associated with longer life.
As we get older we will mainly live separately from our mental wellbeing. Any practices that stretch our brains and enable us to learn new knowledge or talents are called a lesson. Any task.
The learning of foreign languages and games involving mental stimulation has been shown to relax the brain. You will slow down the aging process of the brain by doing the brain actively.
Experts suggest that you should walk moderately to strongly for 30 to 60 minutes on most days, but benefits start with much less exercise. On average, active people can live longer than inactive people for about five years. A physical activity and power conditioning regimen with routine workouts decrease genomic instability. It decreases the attrition of the telomere. Lower oxidative stress and inflammation can also be related to the correlation between physical exercise and telomere duration.
A daily practice still cannot stop the aging process, but much of its structural and cellular deleterious consequences are enhanced.
Usually, as people get up, they require fewer calories. Your nutritional requirements are however as high or higher than when you were younger. Therefore, nutrient-rich consumption of whole grains is highly important. For balanced aging, the fruits and vegetables must be colored and protein sources should be varied by selecting meats, fish, whole grains, butter, and beans.
We should do as far as possible to eliminate saturated and trans fats. Fats that come from animals have normally saturated fats. Trans fats are stick margarine fats extracted with vegetable shortening. In some fast-food restaurants, we will find it in baked products and fried food.
Better fats include monounsaturated and polyunsaturated fats, which are less at risk of illness. High in fats, food is made of vegetable oils (e.g., olive, canola, sunflower, soya, and maize), nuts, beans, and seafood. For safe aging, it is important to consume good fat and prevent bad fat.
Saturated fats have an adverse effect on fitness, but not as damaging as trans fats. They can therefore be mildly eaten. Red meat, butter, cheese, and ice cream are foods that contain considerable quantities of saturated fat. Few herbal fats, such as cocoa oil and palm oil, are high in saturated fat.
Elderly people have to sleep about the same amount as all humans, i.e. 7 to 9 hours a night. For healthy aging, this is important.
Our sleep decreases with age, it’s a general fallacy. Indeed, evidence shows that the sleep demands of our adulthood remain unchanged. So, what’s awake to the elderly? We alter our sleep habits, called sleep architecture, as we are old, and this will help to cause issues with sleep.
The circadian rhythms that coordinate the timing of our body activities, including sleep, also influence that influence sleep. Early in the evening, for instance, older people prefer to sleep and wake earlier than younger adults. This trend is considered advanced syndrome of the sleep period.
There are always 7 or 8 hours of sleep, but the person wakes up at an incredibly early stage because he has been asleep very early. The sleep schedule is changed.
An old adage is there, three after one hour before midnight. This is the reason why sleep professionals recommend that you go to sleep early.
According to the study of the body clock the different processes of hair and skin are dictated by our body clock. Experts agree that hydration and stimulation time is between 8 p.m. to 11 p.m., while nutrition and recovery time is 11 p.m. to 3 p.m., and the remainder is 3 p.m. to 5 a.m.
The world’s population is aging rapidly, causing morbidity due to age. Young adults are the best candidates for halting aging policies. However, doubt persists whether aging in young adults with no chronic conditions can be identified. However, experts show that aging cycles can be quantified in even young adults, and open a new door for anti-aging measures to deter age-related diseases.
Stanford Medicine. “‘Ageotypes’ provides a window into how individuals age.” ScienceDaily. ScienceDaily, 13 January 2020.
Special Thanks to
Dr. Pran Rangan