When it comes to aging, we can’t turn back the biological clock. But we can certainly slow it down. Maybe as much as 20 years. With advanced science and research, biological age outweighs chronological age.
While genetics plays a role in how we age, other factors also make a difference in the aging process.
Want to stay younger longer? Here are five ways to slow aging.
1. Omega-3 Fatty Acids Linked to Longer Telomeres
Shorter telomeres significantly impact the aging process. Telomeres are protein caps that shield chromosomes that shorten with time.
Research has shown a link between omega-3 and longer telomeres as well as the preservation of oxidative stress which affects aging.
In contrast, omega-6 fatty acids may shorten telomeres. Omega-6 fatty acids are found in sesame oil, grapeseed oil, and corn oil.
Omega-6s speed up inflammation that damages cells. But omega-3s reduce the inflammation and decrease oxidative stress.
The problem: may people prefer foods with Omega-6 in it. To remedy this, eat more foods with omega-3s every day. We should eat 1.25 grams a day. You can find this in three ounces of salmon. Find more Omega-3-rich foods here.
Make sure to cut down on vegetable oils that contain high doses of omega-6.
2. Supplements Can Reduce Inflammation
Inflammation can increase the aging process. The white blood cells and their substances can protect our bodies from infection such as viruses and bacteria during inflammation. However, inflammation can also be painful and harmful.
But supplements can help decrease inflammation. Some supplements that help include turmeric, pomegranate, and acai.
These supplements can help treat the conditions that cause inflammation:
- Heart Disease
- Psoriatic Arthritis
- Rheumatoid Arthritis
Other conditions of the musculoskeletal system that cause inflammation include osteoarthritis and fibromyalgia. Supplements have been known to offer relief for these conditions as well.
3. Eat Smaller Meals to Manage Insulin Levels
At mealtime, our bodies make insulin. Insulin is a hormone that enables our liver and muscles to absorb glucose from the blood.
An overabundance of insulin can harm our cells and damage the proteins in our body. This process may lead to disease. It also promotes aging.
But we can protect our cells by controlling the rapid release of insulin. By eating smaller meals, this can be achieved.
Another way to slow aging: don’t eat after dinner because metabolism slows down before bedtime.
Another way to aid in anti-aging is to eat snacks and meals within eight hours at the same time daily. Nutritionists call this intermittent fasting. It’s also known as time-restricted feeding.
4. Work out More
Looking for the fountain of youth? We can the closest to it with exercise.
Exercising regularly makes us look and feel younger. These types of exercises help keep us youthful.
Aging can make you feel stiff. It makes your joints and muscles feel unsteady and inflexible. But a stretching regimen such as Pilates or yoga can help you loosen up.
Make sure to stretch before you do cardio or intensive exercises to avoid injury. You don’t want to pull a muscle to keep you away from your routine.
According to the Preventive Medicine journal, individuals who did cardio for 1/2 hour five times a week had a younger biological age from sedentary individuals.
Working out minimizes oxidative stress. It also lengthens telomeres. This means cardio makes people younger at the cellular level.
Another type of exercise that decreases biological age is strength training. That’s because this training rebuilds muscle. This makes the body operate more efficiently.
Strength training also improves our body’s reaction to insulin because muscles secrete most of the sugar we consume in foods. Cardio helps our muscles use sugar in our blood. In return, our body needs less insulin.
Just 30 minutes a day of cardio and resistance training can slow aging.
Aerobic exercise normalizes our brain, vascular system, and the heart. One of the problems, when we age, is that the mitochondria in our cells stop producing the energy we need to stay young.
But regular aerobic exercise can repair the mitochondria and ignite its production. This slows down aging at the cellular level.
Skip the Elevator and Do Your Own Yard Work
We now know that a regular formal exercise routine is essential to staying young. But staying physically active during the day can also keep you young.
So instead of taking the elevator a flight or two, why not take the stairs? Other ways to get moving include opting to walk or bike instead of taking the car for a short distance.
Some additional activities that can help include doing yard work and gardening instead of hiring someone to do the job.
Having a healthy, active physical lifestyle will help you stay biologically younger. It’s a great way to stay young and heart and in mind.
5. Invest in Age-defying Skin Care
Many of us have a daily skincare regimen. We cleanse, moisturize and exfoliate. While this helps the skin, scientists make products on the market geared to slow aging.
These high-performance anti-aging products go the extra distance keeping us young. Here’s what you need to know.
Get a Moisturizer with SPF
Staying in the sun is the quickest way to age your skin. It also leaves you vulnerable to the strong UV rays that can cause cancer.
This is easy to prevent with skincare that contains broad-spectrum SPF. Aim for an SPF moisturizer with a minimum of SPF 21. But you can even go higher. The higher the SPF, the better protection your skin will receive.
Serums Are Your Friend
Serums are packed with nutrients that go deep into your skin. Most moisturizers only reach the top layer of your skin. But serums can penetrate three layers of the dermis.
Apply a serum after you cleanse. But before you apply your moisturizer. You’ll notice in time your complexion feels firmer and appears brighter.
Boost Collagen Protection with Retinol
Another way to slow aging is with retinol. Retinol is packed with vitamin A that is great for the skin. Retinol boosts collagen production and has been known for reversing visible signs of aging.
Final Thoughts on 5 Ways to Slow Aging
Why stay old when you can slow aging? By following these five tips you can defy the aging process.
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