Anti-Aging: How To Reverse Your Biological Clock And Slow Down The Aging Process?
In our quest for anti-aging, it is important to keep our mind and body healthy so that we can enjoy our "later" years to the best of our ability. One way to do this is to reverse our biological clock and slow down the aging process. There are several ways to do that, including the well-known trinity: eat well, exercise regularly and get enough sleep.
Antioxidants are your best friends.
Eating a varied diet high in colorful fruits and vegetables is a great way to reverse the aging process. Antioxidants in these foods help reduce inflammation and oxidative stress, two major factors contributing to cell aging. Free radicals, harmful toxins that can damage DNA and cell turnover , are also kept at bay by antioxidants. To get the most benefit from it, aim to have three to five different colors on your plate at every meal, and snack on water-rich veggies like cauliflower, cucumber , and radishes whenever you can. Foods with known antioxidant properties, such as brown seaweed, are also great for slowing down the aging process.
Lower your blood sugar
Blood sugar can have a major impact on your skin, metabolism, hormones, and lymph nodes — all of which can fluctuate as you age. Controlling your blood sugar can also improve insulin sensitivity. This is the hormone responsible for how your body responds to glucose. Vegetable Omega 3 fatty acids ensure that the cell membranes remain flexible enough and can respond well to insulin. This allows you to burn the energy from glucose and fats more efficiently. If you know how to keep this in balance, you can prevent conditions such as type II diabetes, Alzheimer 's disease or PCOS.
Use organic products
Eating organic is one of the best ways to reduce your exposure to toxins and chemicals. Conventional products are often grown using synthetic fertilizers, chemical pesticides and insecticides, growth hormones and antibiotics. These substances can disrupt cell metabolism and burden the detoxification organs, such as the liver, kidneys and skin. According to the Environmental Working Group, eating organic can reduce exposure to pesticides by up to 90 percent.
Organic foods are also more nutritious than their non-organic counterparts. A large-scale study conducted by scientists at the British Journal of Nutrition , found that organic foods contain higher levels of vitamins, minerals and antioxidants than non-organic foods.
Create an evening ritual
It is important to get a good night's sleep to stay healthy and promote well-being. One way to promote deep, restful sleep is to create evening rituals that can help you wind down before going to bed. Brew a tea with calming herbs such as chamomile and valerian, or take a magnesium supplement to activate the parasympathetic nervous system . You can also start in the morning by replacing coffee with a stimulant-free green cappuccino .
Lower your cortisol levels
Stress has been linked to inflammation and a disrupted endocrine and microbiome climate, but stress has also been shown to accelerate telomere decay.
Telomeres are "protective caps" at the ends of chromosomes. They protect your DNA from damage during the cell division process.
One way to keep your telomeres long and healthy is to manage your stress levels. When you're stressed, your body produces cortisol and adrenaline, which can lead to inflammation, a disrupted hormone system, and a disrupted microbiome. All of these factors can contribute to telomere shortening . So try to find ways to relax and de-stress, such as yoga, meditation or spending time in nature.
Exercise has also been shown to benefit telomere health. One study found that people who had at least exercising five times a week had longer telomeres than people who exercise little. And the more active people were, the longer their telomeres were.
In addition to eating fresh, whole foods, adequate electrolytes and minerals, and incorporating compounds such as chlorophyll into your diet, practicing breathing techniques or meditation daily is essential. Breathwork has been shown to promote cellular health. Holding your breath for a while , for example, strengthens the cell's mitochondria while the combination of cold therapy and deep, abdominal breathing has been shown to sparkanti-inflammatory cytokines .
Reducing cortisol can help reverse the aging process by lowering stress levels. This in turn reduces inflammation, hormone and microbiome imbalance, and telomere shortening.
Eat for strength
A healthy diet is essential for maintaining a strong body that can withstand stress and promote healing. Foods rich in antioxidants, vitamins and minerals help protect cells from damage and support the immune system. Superfoods such as ginger and baobab can also help boost natural defenses against stress and aging .