Health

Slow down the aging process, how do you do that?

Slowing down or reversing the aging process is very possible with our tips!

Can you slow down or reverse aging?

Yes, that's possible! In this article, which is based on scientific studies, we show you how you can slow down and even reverse the aging process.

Many people think of the skin when anti-aging or slowing down the aging process, but even more important when slowing down aging is to take good care of the inside. Aging is, of course, part of life – and that brings with it wisdom and experience, but unfortunately also the negative aspects of aging, such as a reduced immune system, reduced brain function and physical age-related complaints. Who wouldn't want to slow down the clock a little or even want to turn back….If that could be one….

New research from Harvard University shows that reversing aging is possible with certain supplements. But aging can also be reversed with moderate intensity sports. Doesn't that sound like music to your ears.

If you're not ready for the anti-aging supplements of the 21st century...then here are our tips that slow down the aging process. About things like smoking and alcohol we are not going to talk about it here as it is well known that this speeds up the aging process considerably.

A healthy diet is an anti-inflammatory diet

A diet high in pro-inflammatory foods speeds up the aging process by affecting telomere length. Telomeres are structures located at the ends of chromosomes that provide protection during cell division. An anti-inflammatory diet shortens telomeres prematurely, contributing to premature aging. The shorter the telomere, the older the cell and the faster it dies. In addition, it is important to limit food intake and fasting (intermittent fasting) are a way to prevent premature aging.

Foods that reduce inflammation and slow down the aging process

Fresh fruit
Leafy vegetables
Olive oil (uncooked)
Wild fish that contain many omega-3 fatty acids , such as mackerel, salmon and tuna, supplemented with fish oil capsules or fish oil
Nuts, such as unroasted almonds and walnuts
Add antioxidants to your diet
Food with a low glycemic index

Foods that increase inflammation and slow aging

Added sugar, especially high-fructose corn syrup, which is often found in beverages, baked goods, and desserts
Trans fats in fried foods, processed snacks, donuts and margarine
Processed meats, such as sausage, bacon, salami and dried beef
Refined carbohydrates, such as white rice, white potatoes, many grains, bread and crackers made from white flour
Excess amounts of omega-6 fatty acids in mayonnaise, many salad dressings, and vegetable oils, such as corn and soy
Food with a high glycemic index

8 hours of sleep helps slow down the aging process

Sleep helps the body and brain to recharge and recover from daily exertions, including stress. Not getting enough sleep not only means you'll feel groggy the next day, but it can also make you feel groggy cognitive functions deteriorate and have serious consequences for your health.

Long lasting inadequate sleep is associated with an increased risk of depression, obesity, infections, heart disease and early death.

In addition, too little sleep (less than 7 hours) can alter the hormones that regulate the feeling of hunger. For example, research found that sleep-deprived young men had higher levels of the appetite-stimulating hormone ghrelin and lower levels of the satiety-inducing hormone leptin, with a corresponding increase in hunger and appetite – especially for fatty and carbohydrate-rich foods. Conclusion: Getting less than 8 hours of sleep each night increases the chance of premature death and the chance of longevity so smaller. If you have had too little sleep, you can catch up on your sleep with one 90 minute power nap.

Tips to sleep better

Make a sleep schedule
Go to bed at the same time and wake up at the same time, even on weekends. This helps keep your body clock in a consistent sleep-wake cycle and promotes restorative sleep.
Relax more
Use the hour before bed to do relaxing activities and prepare for sleep.
Avoid exertion such as work or exercise at least 2 hours before bedtime
Avoid bright light from TV screens, computers and telephones.
Avoid alcohol, caffeine and nicotine before bedtime. These interfere with the ability to fall asleep or get restorative sleep.
Keep your bedroom quiet, cool and dark. This creates an optimal environment for a good night's sleep.
Use 1 to 2 hours before bedtime Magnesium L-threonate. In addition to contributing to better sleep, magnesium can delay brain aging
Avoid all other sleeping pills. This makes it seem like you sleep well, but all other sleep aids disturb your deep sleep and REM sleep.
Sleeping is known as one of the biohacking methods. Read more about this biohackers and biohacking!

Physical exercise: Get into action!

“Move your body and move more often!” is a frequently heard slogan. And with good reason: Spending too much time sitting (sedentary behavior) has been linked to an increased risk of heart disease, diabetes, cancer and premature death.

Exercise is one of the simplest ways to slow down the aging process. Even moderate exercise can improve circulation and help you increase resistance. Both can help keep your skin looking more youthful and help you grow old with vitality. Make it a habit to exercise every day of the week.

Physical activity and telomere decline

We learned earlier in this article that the shorter the telomere, the older the cell. Moderate-intensity physical activity has been shown to preserve telomere length, and exercise even has the potential to restore shortened telomere length. after moderate intensity for six months or more.

Sports as an anti-aging method

Get your heart rate up and use your muscles! Aerobic activity is any activity where you breathe harder than normal and your heart beats faster. Aim to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.

Strength training by lifting weights or doing bodyweight exercises improves bone health and reduces the risk of weak, thin bones (osteoporosis) – a major factor in aging that affects many older people. New research shows that having Strong calf muscles significantly reduce the risk of cardiovascular disease.

Conclusion: exercise slows down aging and can reverse the aging process itself. Physical activity is an essential medicine for slowing down or reversing aging and for alleviating conditions associated with the aging process.

Our daily tips for more exercise

Sit less: Take a step break or move every 30 minutes. Set an alarm to remind yourself to get up or move
Get up while on the phone and walk
Occasionally put your laptop on a desk or stand at your desk regularly if you have the opportunity.
Get up and move around during TV commercials or between TV shows.
Park further away at the office or while shopping. Or leave the car at all.
Take the stairs instead of the elevator or escalator
Do more household chores such as vacuuming, washing windows, weeding the yard, or sweeping the sidewalk. Additional advantage, your partner or roommate will be very happy with you….

UV radiation

Sunlight contains ultraviolet (UV) radiation, which causes premature aging of the skin (photoaging) and increases the risk of skin cancer. Medik8 Physical Sunscreen SPF50 protects you against UV radiation, this in combination with our tips will keep your skin looking beautiful and healthy for a long time,

Tips for staying safe in the sun

Limit the number of hours in the sun.
Avoid the sun during peak hours from 10.00am to 16.00pm.
Wear a broad-spectrum sunscreen every day. Choose a sunscreen with a sun protection factor (SPF) of 30 or higher.
Reapply often. Apply the sunscreen 30 minutes before going outside and reapply every two hours or sooner if you've been sweating or swimming.
Don't skip sun protection on cloudy days. UV rays can penetrate clouds and exposure to UV radiation occurs all year round, even on cloudy days and in winter.

Blue light from cell phones, television and computer screens can also damage skin cells and contribute to photoaging. To block blue light, use a sunscreen with a mixture of iron oxides, zinc oxide, or titanium oxide.

Air pollution, both indoors and out, also affects the rate at which your skin ages. Small particles of soot and traffic pollution (fine dust) and gaseous compounds such as nitrogen oxide float in the air and cause hyperpigmentation of the skin.

Tips to protect your skin from air pollution

Cooking or burning oils increases wrinkles of the skin on the face and backs of the hands. Always cook with an extractor hood or adequate ventilation
Some antioxidants help protect your skin and limit the damage from environmental pollution. Nutrients such as vitamins C and E can help:

Stress: delay aging by relaxing

Finally stress! Stress is part of life according to some. But constant, long-term stress can contribute to serious health problems that lead to early death. Conditions associated with chronic stress include cancer, heart attacks, strokes, diabetes, depression, immune disorders, migraines, and heartburn, nausea, and many other intestinal complaints.

Tips to reduce stress

meditate
Meditation against stress is remarkably effective. Regular meditation strengthens the part of the brain that regulates emotions. People who meditate in silence for just 1 hour per week report being more satisfied and happier.
Be social
An active social life is associated with rapid recovery from stress. It is also associated with longer life and a greater sense of well-being. Focus on the people or activities that mean the most to you – family and friends, hobbies, volunteer work, or other organizations that make you happy.
To move
Exercise can flush stress chemicals from the body. One session of exercise has been shown to raise your heart rate, lower your blood pressure, improve your sleep and make you less anxious on the day you are active
Develop gratitude
People who practice gratitude tend to have fewer symptoms of depression and generally more positive feelings. Researchers analyzed highly stressed healthcare workers who took steps to develop gratitude. After 12 weeks, employees reported that they were happier and... be more optimistic in life. Keep a gratitude journal and write down things you are grateful for every day. This can help develop gratitude and make positive thinking more natural.