Tips to delay aging

Aging is an aging process, which is genetically determined and environmentally modulated. It is a natural process. Everyone should go through the process at their own time and pace. It denotes a time-limited impairment of physiological functions necessary for survival and fertility.

According to the World Health Organization, aging is a course of biological reality, beginning at conception and ending with death.

Scientists have categorized the way humans age into four different classes called “ageotypes.”

Metabolic ageotype – People in this class may be at increased risk of diabetes as they age.

Immune ageotype – People who belong to it generate higher levels of inflammation and are more prone to diseases related to the immune system as they age.

hepatic ageotyl – People who belong to it are more prone to liver diseases as they age.

Nephrotic ageotype – People who belong to it are more prone to kidney diseases as they age.

We all want to stay young as long as possible, both for our health and for our appearance. Researchers have found that genetics accounts for only about 20% of people’s aging, while environmental and lifestyle factors play a much larger role.

Tips to delay aging –

Listed below are some of the important tips to slow down the aging process:

Manage stress level

Each chromosome has two protective caps on both ends known as telomeres. As telomeres shorten, their structural integrity weakens, causing cells to age faster and die younger. Chronic stress leads to shorter telomeres. That’s why it’s important to control your stress levels.

Meditate daily –

Researchers have found that those who meditated experienced genetic changes after mindfulness practice that were not seen in the group that did not meditate after other relaxation activities. So regular practice of mindfulness meditation slows down the aging process in practitioners.

Caloric restriction –

Caloric restriction means reducing the average daily caloric intake below what is usual, without malnutrition or deprivation of essential nutrients. It is a consistent pattern of reducing your average daily caloric intake. Calorie restriction has been found in many studies to be associated with longer life.

Exercise regularly –

Experts recommend 30 to 60 minutes of moderate to brisk walking most days, but the benefits start with even less activity. Active people can live on average about five years longer than inactive people. A regular exercise program, incorporating aerobic activity and strength training, reduces genomic instability. It also reduces telomere wear. The association between physical exercise and telomere length could also be due to lower oxidative stress and inflammation.

Regular exercise certainly can’t reverse the aging process, but it does attenuate many of its harmful systemic and cellular effects.

Eat nutritious food

As people age, they generally need fewer calories. However, their nutrient needs are as high or higher than when they were younger. That’s why it’s extremely important to eat nutrient-dense, whole foods. For healthy aging, we should choose a variety of colors in fruits and vegetables, and vary protein sources by choosing meats, fish, whole nuts, nut butters, and beans.

Eat healthy fats –

We should try to avoid saturated and trans fats as much as we can. Saturated fats are usually fats that come from animals. Trans fats are processed fats in stick margarine and vegetable shortening. We can find them in some store-bought baked goods and fried foods at some fast-food restaurants.

Good unsaturated fats include monounsaturated and polyunsaturated fats, which reduce the risk of disease. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soybean, and corn), nuts, seeds, and fish. Therefore, consuming good fats and avoiding bad fats are necessary for healthy aging.

Saturated fats, although not as harmful as trans fats, do have a negative impact on health. Therefore, they should be consumed in moderation. Foods that contain high amounts of saturated fat include red meat, butter, cheese, and ice cream. Some plant-based fats like coconut oil and palm oil are also high in saturated fat.

Stimulate your brain –

As we age, our mental health is an important part of being able to live independently. Any activity that challenges our minds and requires us to learn new information or skills is considered exercise.

Reading books, studying foreign languages, and playing games that involve mental activity have all been found to stimulate the brain. By getting your brain to work actively, you can slow down the aging process in the brain.

Have adequate sleep every day –

Older adults need about the same amount of sleep as all adults, that is, 7 to 9 hours each night. This is necessary for healthy aging.

It is a common misconception that our sleep declines with age. In fact, research shows that our sleep needs remain constant throughout adulthood. So what is it that keeps older adults awake? Changes in our sleep patterns, called sleep architecture, occur as we age and this can contribute to sleep problems.

Other factors that affect sleep are the circadian rhythms that coordinate the timing of our bodily functions, including sleep. For example, older people tend to be more sleepy in the evening and wake up earlier in the morning compared to younger adults. This pattern is called advanced sleep phase syndrome.

The rhythm of sleep shifts forward so that you still get 7-8 hours of sleep, but people will wake up very early because they have gone to sleep quite early.

Go to bed early –

There is an old adage: one hour before midnight is worth three after. That’s why sleep experts advise going to bed early.

According to the study of the biological clock, there are set times when our biological clock dictates the various processes that take place in the hair and skin. Experts believe that from 8 pm to 11 pm is the time for hydration and stimulation, while from 11 pm to 3 pm is the time for nutrition and regeneration, and from 3 am to 5 am is the time for rest.

The bottom line –

The world population is aging rapidly, increasing morbidity from age-related diseases. Young people are the most attractive targets for slow-aging strategies. However, there is skepticism about whether aging processes can be detected in young adults, who do not yet have chronic diseases. But experts say aging processes can be quantified in people still young enough to prevent age-related disease, opening a new door for anti-aging strategies.

Reference –

Stanford Medicine. “‘Ageotypes’ provide a window into how people age.” daily science. ScienceDaily, January 13, 2020.