Here we will discuss some key points that will help to slow down the ageing process:
Fitness:
Regular exercise has remarkable benefits on human health. Exercise can strengthen bones, improve mood, and help prevent and control chronic illnesses affecting the quality of life[3].
Several studies have shown that aerobic fitness may increase life expectancy. Also, physical activity increases functional capacity and delays the weaknesses of old age[4]. At the cellular level, exercise improves mitochondria' activity (the powerhouse of our cells) and activates genes that delay ageing.
150 to 300 minutes of aerobic activity or 75 minutes of intensive exercise per week is recommended. Also, resistant training two times per week may help strengthen muscles.
Like bodily health, mental health is also very important. Yoga and meditation help you to shield negative thoughts. Breathing exercises help improves the functional capacity of the lungs.
From children to the elderly, exercise is necessary for everyone. But not everyone is doing enough exercise.
Intermittent fasting:
Intermittent fasting refers to the cycle between periods of eating and fasting. There are several methods for intermittent fasting. Fasting increases metabolism, burns calories, and supports the body to efficiently break nutrients
[5]. Fasting slows down the DNA breakdown, fastened DNA repair, and ultimately slows down the ageing process. A 15% calorie restriction reduces risk factors for certain age-related disorders such as diabetes, cardiovascular disorders, and cancer
[6]. A combination of fasting and exercise can increase your life span.
Lower stress:
Stress makes you age early. A stressful lifestyle disturbs your sleeping habits. It can also trigger an inflammatory response in your body. Both these complications lead to early ageing.People with high job stress have shorter DNA telomeres which lead to cell death
[7]. Also, a High level of psychological stress increases cortisol level, leading to early ageing
[8]. For a healthy and long life, stress reduction is very important.
Food:
Our body is greatly affected by what we eat? How do we eat? And when we eat? Healthy and organic food makes your body stronger and increases immunity. Foods rich in Omega 3 fats, oily fish, antioxidants, vitamins, and nutrients improve the texture of your skin and protect you against sun damage. Ultimately, you look younger and healthier. Foods With high-fat content cause inflammatory damage due to increase oxidative stress and enhance the ageing process
[9]. There is a close link between high glycemic foods (e.g. white bread) and ageing. A decreased intake of protein can increase your life span.
So, always choose foods that are healthy for your mind and body. With a healthy diet, you can prevent several diseases, including cardiovascular diseases.
Also, make sure to get a complete diet. Because if you’re malnutrition, your health declines, and you can age early
[10].
Protection from the sun:
Although sunlight helps your body make vitamin D, excessive solar radiation levels are harmful to you. Sunlight contains ultraviolet radiation, which can damage your cells and is associated with skin cancer. So, always wear an SPF when outside or even inside of your home. Dermatologists emphasize SPF not only for your face but for your whole body.
Tips for living a long and healthy life:
Eat a healthy diet rich in nutrients. Reduce processed and unhealthy saturated fatty acids.
• Be physical active daily
• Quit smoking
• Get enough sleep
• Maintain a healthy weight
• Follow hygiene and cleanliness guidelines.
• Don’t forget your mental health. Reduce the level of stress slows down ageing and promotes overall health.
• Sharpen your mind.
• Build healthy relationships with others.
• Make sure to get enough sunlight to make vitamin D.
• Lastly, do not forget to laugh. A cheerful and happy life makes you live longer.
Living a long and healthy life is possible. You cannot stop the ageing process, but with lifestyle modification, you can achieve longevity. Recent advances in science open many new ways of research.
Incomplete knowledge is the main cause of early ageing. So, try to get maximum information about the ageing process and longevity.
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References:
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3- Gremeaux V, Gayda M, Lepers R, Sosner P, Juneau M, Nigam A. Exercise and longevity. Maturitas. 2012 Dec;73(4):312-7. doi: 10.1016/j.maturitas.2012.09.012. Epub 2012 Oct 11. PMID: 23063021
4- Paffenbarger RS Jr, Lee IM. Physical activity and fitness for health and longevity. Res Q Exerc Sport. 1996 Sep;67(3 Suppl):S11-28. doi: 10.1080/02701367.1996.10608850. PMID: 8902905.
5-Gill S, Le HD, Melkani GC, Panda S. Time-restricted feeding attenuates age-related cardiac decline in Drosophila. Science. 2015;347(6227):1265-1269. doi:10.1126/science.1256682
6- Xie, K., Neff, F., Markert, A. et al. Every-other-day feeding extends lifespan but fails to delay many symptoms of aging in mice. Nat Commun 8, 155 (2017).
7-Ahola K, Sirén I, Kivimäki M, Ripatti S, Aromaa A, Lönnqvist J, Hovatta I. Work-related exhaustion and telomere length: a population-based study. PLoS One. 2012;7(7):e40186. doi: 10.1371/journal.pone.0040186. Epub 2012 Jul 11. PMID: 22808115; PMCID: PMC3394788.
8- Lavretsky H, Newhouse PA. Stress, inflammation, and aging. Am J Geriatr Psychiatry. 2012;20(9):729-733. doi:10.1097/JGP.0b013e31826573cf
9- Cao C, Xiao Z, Wu Y, Ge C. Diet and Skin Aging-From the Perspective of Food Nutrition. Nutrients. 2020;12(3):870. Published 2020 Mar 24. doi:10.3390/nu12030870
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