Aging is an inevitable process, causing changes in your body that can’t be stopped. There is no magic bullet that will halt the age-related changes that are occurring. With the right combination of diet and lifestyle choices, you can slow down and smoothen the aging process.
This can help you age gracefully, keep you looking and feeling younger and in top shape. According to research, there is scientific evidence to support the idea that changes in diet and lifestyle can result in an immediate and rapid reduction of biological age, helping you to lead a longer and healthier life.
And, in this article, we’ll discuss some anti-aging tips that can help you live the best life with good physical, as well as mental health.
Anti Aging Benefits Of Diet And Lifestyle: Tips
Read on for a few dietary and lifestyle tips that can help you age gracefully and in a healthy way, inside-out.
Be Mindful Of Your Diet
Your diet plays a very important role in aging and following a healthy diet can go a long way in helping you age gracefully.
As per the Dietary Guidelines for Americans, it is recommended that you consume a healthy diet comprising lean protein, fruits and vegetables, 3 oz of whole-grain cereals, rice, pasta or bread, 3 servings of fat-free or low-fat milk, cheese or yogurt and healthy fats.
It is recommended that you avoid refined sugars, processed foods and unhealthy fats as these not only increase your risk of health problems but cause you to be overweight and also look a lot older than you are. Also, keep your intake of salt to a minimum.
Exercise And Stay Physically Active
Exercise and physical activity is the cornerstone of aging in a healthy way. Exercising regularly can help to reduce your risk of diseases such as heart disease, cancer, etc. Exercise improves bone and skin health, mood and sleep and also helps you to be mobile for longer.
In fact, according to scientific evidence, it is seen that people who exercise regularly live longer and better, which means that they can enjoy many more years of their life without any disability and pain.
A study among adults who were 40 years and older showed that taking around 8,000 steps per day or more saw around 51% lower risk of death due to various causes compared to adults who did 4,000 steps a day.
It is recommended that adults should get around 2.5-5 hours of moderate-intensity exercise per week, around 1.25-2.5 hours of vigorous-intensity workout per week or a combination of both. You can take up an activity such as walking, cycling, swimming or dancing.
Apart from this, 2 or more days of muscle strengthening of moderate-intensity or more involving all the major muscle groups per week using resistance bands or weights ensures a good workout regimen.
For older adults, it is recommended that apart from aerobic and muscle strengthening, activities must include balance training. Apart from exercising, it is important to stay physically active.
Studies show that leading a sedentary life can increase the risk of illnesses and early death. So, remain active by going on vacations, hikes, walks and joining group exercise classes.
Get Adequate Sleep
Getting good and adequate sleep is extremely important for both physical and mental health. It is recommended that adults should get around 7-8 hours of good sleep every night. Getting adequate sleep can help to reduce the risk of heart disease and stroke, obesity, inflammation, stress and depression and improve concentration and focus.
In a study of adults who were 65 years or older, it was seen that the individuals having poor quality sleep found it more difficult to concentrate and solve problems compared to those who slept very well.
In another study of around 8,000 people, it was seen that individuals who were in their 50s and 60s and got 6 hours of sleep or less were at a higher risk of developing dementia.
This is probably because inadequate sleep results in the build-up of the protein, beta-amyloid that is associated with Alzheimer’s disease.
Stress has harmful effects and can increase the risk of heart disease, wrinkles and premature aging. Stress can cause you to age faster, while also causing physical and mental health issues. Being happy and reducing your stress levels can help you stay healthy and age gracefully.
There are many ways to relieve stress such as relaxation techniques like yoga, breathing exercises and meditation, getting sufficient sleep and exercising. Keeping your mood elevated is a great way to reduce stress and you can do this by spending time and talking to your loved ones and friends, getting a pet and pursuing activities that you like.
Take up a new hobby, spend time in nature, volunteer, etc. Studies show that people who are engaged in hobbies, social and leisure activities have a sense of purpose and are happier, are less likely to experience stress and depression and live longer.
The most important thing is to maintain a positive attitude, accept your age and understand that aging is unavoidable. And, learning to embrace it can make a world of difference.
Quit Smoking – Drink Alcohol In Moderation
Both smoking, as well as drinking alcohol, have been linked to an increased risk of diseases and premature aging. Smoking is linked to several diseases such as heart disease, cancer and stroke so it is best to quit smoking.
Quitting smoking can help to reduce your risk of diseases, improve your sense of smell, taste and blood circulation, and increase your stamina and ability to exercise. A study of almost 200,000 people revealed that people who quit smoking between 45 and 54 years lived 6 years longer as compared to the people who continued smoking.
Studies show that moderate consumption of alcohol i.e., 1 drink a day for women and 2 drinks a day for men can be beneficial to health. But, drinking more than the recommended amounts or drinking for prolonged periods can contribute to poor heart health.
Studies show that limiting or completely stopping alcohol consumption can improve heart health and also prevent aging due to heavy use of alcohol.
Take Care Of Your Mental Health
Mental health and wellness are key components to overall health, as well as quality of life. Managing stress, loneliness, social isolation, mood and depression via self-care and medicine can help to age better.
According to studies, it was seen that older adults who feel lonely or are socially isolated are at a greater risk of depression, cognitive decline and heart disease. Research shows that older adults can benefit greatly from being socially active and this can help their psychological and physical well-being.
You can be socially active by staying connected with your family, friends and loved ones. This can help to boost your mood immensely. Taking a class to hone an existing skill, learning something new or meeting new people can help greatly.
Take Care Of Your Skin
Your skin is affected by various environmental factors such as pollution, UV rays, etc. and results in fine lines, wrinkles and sagging, which contribute to aging. Taking care of your skin can help it to look youthful and function efficiently.
Use gentle anti-aging skincare products, wear sunscreen and protective clothing every time you go out, get your annual screening for skin cancer, drink plenty of water and stay well hydrated.
Mindfulness is all about focusing on the present and living in the moment. Practicing mindfulness has several health benefits that can help to slow down aging, such as reduced stress, improved memory and focus, improved immune function and emotional reaction. Yoga, meditation, tai chi, etc. are great to practice mindfulness.
Take Care Of Your Mouth
Inflammation is the biggest cause of aging and is linked to various ailments such as heart disease, bacterial pneumonia, stroke and it also hampers the immune system, thereby increasing the risk of infection, brain dysfunction and cancer.
Bad teeth not only age your smile but also increase the risk of gum disease, which is the biggest cause of inflammation. You can prevent gum disease by brushing your teeth two times a day, flossing once per day and using a mouth rinse regularly.
Seeing a dentist two times a year can help to spot any infection, nutritional deficiencies, cancer and other illnesses like diabetes, etc. in advance and help to treat them. Skipping any of these things can reduce your lifespan.
See A Doctor Regularly
Seeing a doctor regularly can help in healthy aging. According to a study, regular health check-ups can help to identify any chronic diseases very early and help to lower the risk factors linked to diseases such as cholesterol levels, high blood pressure, etc.
There are several tests now that can help to discover and monitor the signs of any age-related diseases. These tests help to detect any changes that can help to diagnose diseases and treat them early. Make sure to see your doctor every year, which can help to find any problems even before they start.
Anti Aging Benefits Of Diet And Lifestyle: Wrapping Up
As we discussed earlier, aging is an inevitable part of life that cannot be stopped. The goal is to accept this and deal with aging gracefully, healthily and happily. A healthy diet and lifestyle can have anti-aging benefits.
And, we hope that by following the tips and strategies that we have discussed in our article, you’re able to deal with the process and changes that come along with aging and getting older more easily.