
Tips to Reduce Aging
Staying healthy as we age is important for all of us. Every individual wants to enjoy their life as long as they can. Aging is a complex, yet a very natural process of becoming older. As we age, the epidermis, which is the outermost layer of skin, losses water and becomes thinner, causing fine wrinkles. However, the signs of aging such as the appearance of fine wrinkles can be slowed down with appropriate measures.
Signs of aging include:
- Change in facial contour
- Loss of fat underneath the cheeks and eyes
- Dehydrated skin
- Uneven skin tone such as age spots
- Presence of grey hair
- Wrinkles and fine lines
- Dark circles
- Thin lips and down-turned mouth
- Pale/ grey skin
Measures to slow down the aging process
Aging is a natural process that we cannot reverse. Environmental and lifestyle factors can cause aging much before the actual chronological time. By following some preventive measures, we can slow down the signs of aging. Following are some of the tips to reduce aging:
- Good nutrition, micronutrients, hydration According to recent studies, a diet providing good nutrition, micronutrients, and proper hydration may prevent the cells from aging fast. Below are some of the foods which prevent aging to some extent:
- Broccoli: This vegetable is a good source of iron. It has anti-oxidant and anti-cancer properties that can prevent prostate and breast cancer.
- Tomatoes: Lycopene, an antioxidant present in tomatoes, helps in the prevention of prostate cancer by destroying free radicals.
- Blueberries: Bioflavonoids, an antioxidant present in blueberries, helps in maintaining the artery walls and texture of the skin. Due to anti-aging and anti-cancer properties, they can reduce cholesterol levels.
- Garlic: It is also a powerful antioxidant that helps in the reduction of excess cholesterol in the body. It can be used as a natural home remedy for common cold and flu.
- Oily Fish: Tuna, mackerel, sardines and salmon are some examples of oily fish. They are good sources of omega-3 fatty acids, which reduce the deposition of fat in the walls of arteries and prevent the formation of blood clots. It is advisable to include omega-3 fatty acids in one’s diet.
- Regular exercise Exercise is an important part of healthy aging. Regular exercise will have a positive impact on the brain and bone health. Here, are some of the exercises, which can slow down the aging process.
- Walking
- Squats
- Standing calf raise
- Hanging leg raise
- Climbing stairs
- High impact movements like skipping
- Arm and leg crosses
- Aerobics
- Reaction training like playing tennis
- Managing stress Findings from recent studies show the association between stress and aging is directly linked. Stress can cause anxiety, depression, and increases the process of aging much faster. The following changes occur in the body of an individual in response to stress:
- Release of hormones into the blood, which can affect the immune system
- Shortening of telomeres (ends of chromosomes), which can affect life span
- Social life In the present society, loneliness is one of the biggest problems an individual is faces on growing old. Being involved in social activities can improve emotional, physical, and intellectual well-being. It is essential to maintain a good, healthy relationship with family members, friends, and office colleagues. Maintaining a good social life can prevent the occurrence of dementia (loss of memory) as we age.
- Managing energy levels The energy levels of an individual decreases with age, as part of the normal metabolic process. The following tips can help an individual in managing energy levels with age:
- Consuming a diet rich in vitamins, minerals, and antioxidants
- Checking vitamin D and B12 levels frequently
- Moving more and sitting less during the day
- Getting your medicines reviewed regularly by a healthcare provider
- Managing medical conditions As we age, changes in the body can affect the way medicines are metabolised (absorbed) and utilised. It is important to be mindful of the fact that more usage of medicines and changes brought about by normal aging can result in unwanted drug interactions. The risk of developing health conditions such as obesity, myositis (muscle pain), osteoarthritis (joint pain), diabetes, hypertension, and heart ailments increase as we age and can affect every aspect of health in older adults. Taking appropriate measures at an early stage by following a healthy diet, taking prescribed medicines regularly, and attending follow-up check-ups, will often help an individual in managing overall health and well-being. Maintaining medical conditions properly can slow down the aging process.
- Avoid smoking and alcohol Smoking and consumption of alcohol causes dehydration of the skin. Smoking increases the production of various enzymes in the body, that results in the breakdown of collagen (protein) and reduces the elasticity of skin. Reduced elasticity of the skin gives a sagged, wrinkled appearance and makes one look older. Smoking also increases the formation of blood clots in the brain and heart.
Aging is an inevitable part of one’s life. To ensure healthy aging, it is important to include a diet rich in nutrients, minerals, practice regular work outs, maintain a good personal, and social life. Follow regular-medical check-ups, quit smoking, and alcohol consumption to prevent premature aging. Thus, it is recommended to consult your healthcare provider to get further information on tips to reduce aging and maintain overall health.