10 Ways To Slow Down the Aging Process
10 WAYS TO SLOW DOWN THE AGING PROCESS
Can we really slow down our aging process ?
Some folks who are already in their sixties still look as if they are in their forties, or some of those who are in their fifties look as if they are in their thirties. What are their secrets ? Is there really such a thing as fountain of youth ?
Here are ten recommended ways to slow down the aging.
1 ) Add more anti-aging substances to your diet.
There is a group of substances known as "antioxidants" that aids greatly in keeping you young. They neutralize what scientists call "free radicals". Free radicals set off a chain reaction that can kill cells, tear holes in cell membranes, mutate DNA which is the mastermind of cell activity. One theory, which was formulated by Denham Harman, PhD, a biochemist at the University of Nebraska College of Medicine, contends that the cumulative damage made by free radicals is responsible for the decline in functioning that accompanies aging. Antioxidants protect our body against the destructive effects of free radicals, which may contribute to the development of cancer.
The three best known antioxidants are Vitamin A, C and E.
Vitamin E seemingly aids particularly in improving lymphocyte response to antigens. Vitamin E may also block the formation of nitrosamines which are carcinogens formed in the stomach. Daily intake of 800 IU is recommended. Rich sources of Vitamin E are vegetable oils, green leafy vegetables, sunflower seeds, almonds, turnip green, tomato sauce, broccoli, raw mango, avocado and nuts.
Vitamin C contributes greatly in producing T cells and other immune system agents and plays also a vital role in enhancing the function of lymphocyte. The best sources of Vitamin C are guava, citrus fruits, moringa oleifera. Rich sources of Vitamin A are carrots, squash, spinach and collard greens. Rich sources of Vitamin E are vegetable oils, green leafy vegetables, sunflower seeds, almonds, turnip green, tomato sauce, broccoli, raw mango, avocado and nuts.
Vitamin A ( From Betacarotene)
Rich sources of Vitamin A are yellow fruits and green and leafy vegetables.
2) Be Physically Active, Take a brisk walk every other day.
Walk fast for 20 minutes three or more days a week. Walking strengthens the bones in your lower half, making you less susceptible to osteoporosis. A brisk pace usually means covering a mile about 15 minutes . Brisk walking is a good alternative for those who are reluctant to do traditional aerobic exercises.
Aerobics exercises reduce your risk of heart disease by helping prevent high blood pressure, lowering artery-hardening cholesterol in your bloodstream and possibly decreasing blood clotting requires commitment.
HAVE SOME PHYSICAL WORK OUT
Have a regular exercise. Simple walking improves health and mental well-being. Try some walking for about 15 minutes a day. Try also do some aerobics, for it is a very good physical work out. You cannot really enjoy life to the fullest and have a long healthy life unless you agree to the concept of regular conditioning and exercise.
Studies reveal that getting at least thirty minutes of collective activity most days of the week such as walking up and down stairs can reduce death from all cases – heart attacks, stroke, cancer, etc. by 58 percent and has the potential of increasing your life span for up to six years according to jack Graham in his book.,“ARE YOU FIT FOR LIFE?
3) Maintain a normal Body-Mass Index.
Body mass index is a measure of body fat based on height and weight that applies to both adult men and women . Normal BMI ranges from 18.5 to 24.9. Overweight ranges from 25 to 29.9. Above 30 is considered as obesity.
If you are 20 percent over your ideal weight, you must drop some extra pounds. Being an overweight is a factor in adult-onset diabetes, heart disease and breast cancer.
4) Lower Your Cholesterol Level In the Body, Follow a fat-buster diet
The main health goal in cutting down fat content in the diet is to prevent your vital arteries from clogging up with cholesterol. The standard advice has been to shift from animal-based foods like meat and butter to vegetables. The following foods have been recommended by nutritionists as fat-busters.
- Polyunsaturated fats
Best source : sunflower-seed oil.. They tend to lower blood cholesterol levels.
* Water-soluble fiber, which binds with water and a cholesterol components in the gastrointestinal tract, helps remove the cholesterol from the system. Best sources are beans and oat products and fruits with pectin such as oranges and apples.
- Fish, particularly salmon and mackerel. They contain a component known as EPA ( eicosapentanoic acid), which nullifies the high fat content in fish.
. Nutritionists recommend that you eat fish at least three times a week. If you are really serious to lower your blood cholesterol , eat a standard portion of fish and a hefty portion of water-soluble fiber a day.
5) Build bone density and functional strength.
Most adults lose one percent of bone mass annually. As you lose bone minerals your bones become lighter, more porous, weaker and greater risk of fracture. You can increase bone density and strength with weight bearing exercises such as walking, bicycling, swimming or weight training. Take also Vitamin D to reduce the aging process of bones. Take 400 IU of Vitamin D daily or one tablespoon of cod liver oil.
- (6) Stop Smoking.
According to British physician Douglas Model, ( Member of the Royal College of Physicians), smokers tend to have at least one of the following: pronounced wrinkling and lines, gauntness or an off-color complexion. Dr. Model believes smoking ages looks by reducing the flow of blood to the skin.
- (7) Clean up your dental act.
After 40, the main cause of tooth loss is periodontal or gum disease. The culprit: "plaque", a sticky film made up of bacteria, saliva, and food debris. Bacteria produces toxins that irritate gums, making them recede and form pockets. If the immune system of the body can't fight the bacterial invasion , the bones anchoring the teeth eventually erode and teeth fall out.
Brushing every after meals, and daily flossing will reduce plaque attacks. Teeth must be cleaned by dentist at least twice a year.
- (8) Drink a lot of fluids to maintain healthy skin and flush out wastes.
Maintain at least eight 8-ounze glass of water a day.
- (9) Manage You stress.
Stress accelerates the aging process. Eternally youthful celebrities like Andie Macdowell and Meryl Streep realize that managing stress level is key to looking younger for longer .
When we suffer stress we lose our bodies natural balance which causes damage to hormone secretion, cell repair, and collagen production. More worrying recent research suggests that when the body is exposed over a long period of time to stress hormones can speed up brain aging.
(10) Practice relaxing
Practice relaxing to lower down stress level in your body. Listening to a good music or watching a nice, wholesome television show will help a lot.
Source : 10 Ways To Slow Down Aging by Nancy Stedman
. Published on Woman;s Day (January 20, 1987 issue)