We would all like to discover effective ways to delay the ageing process and to live a long and active life. Studies show that poor lifestyle habits, such as an unhealthy diet, lack of exercise and reduced brain stimulation, can make you look more than a decade older that you actually are. These can also increase the risks of serious health conditions commonly associated with ageing, such as arthritis, cardiovascular disease, hypertension, diabetes, and mental decline.
Unfortunately, no one can stop the ageing process completely, but with the right care we can slow it down. Adopting healthy lifestyle habits, along with the support of nutritional supplements, can help you to live a longer and more active life.
1) Learn to relax
Small levels of stress can be healthy, but chronic stress over a prolonged period can have many negative effects on the body. Stress has been shown to increase the risk of cardiovascular disease, cause digestive complaints and contribute to premature ageing. Stress can also disrupt sleeping patterns, eating habits, and concentration. If you are at risk of increased stress try to put aside time to relax.
Relaxation calms feelings of anxiety and helps your body recover from the rush and stress of day-to-day life. People relax in many different ways; you could try practising relaxation techniques or take part in activities that distract your mind from causes of stress. Research shows that a close network of family and friends can also significantly cut the risk of stress.
2) Sleep
Studies show that those who sleep for less than 6 hours a night are more at risk of serious health conditions, such as cardiovascular disease, diabetes, and depression. Evidence suggests that a lack of sleep can also alter the body’s metabolic and hormonal functions, which may accelerate the ageing process. Try to get at least 7 hours sleep each night.
3) Exercise
Being active is a great way to keep the body in peak condition. Regular exercise can help to strengthen the heart, muscles and bones. It can also keep the brain stimulated. New evidence suggests that only 15 minutes exercise every day can help to improve health and increase life expectancy.
4) Cut down on sugar
A diet high in sugar can speed up premature ageing and increase the risk of heart disease and certain cancers. Overeating sugary foods is also a leading cause of weight gain. There is now evidence to suggest that cutting down on sugar can increase your life expectancy and reduce the appearance of premature ageing.
5) Keep the brain active
Keeping the brain active as we age is just as important as keeping the body active. There are many tricks you can use to stay sharp and alert. Learning a new skill improves your brain function, at any age. Try daily mental exercises by playing thinking games, cultivating a new hobby, or learning a new language. Laughing is also a good mini-workout for the brain and it helps to lower the levels of stress hormones present in the body.
6) Consider a supplement
The most popular supplement on the market is a complete A-Z multi-vitamin and multi-mineral, and it’s simple to see why. Multivitamin formulas offer an array of nutrients that support general health, including beneficial levels of vitamins A, B, C and D, alongside calcium, magnesium and zinc.
Fish oils are also popular to support general health. Omega 3 fish oils provide the essential fatty acids EPA and DHA, which support a healthy cardiovascular system, brain function, and healthy vision. If you’re looking for any extra support against age-related memory loss, try ginkgo biloba. This popular herb has been found to promote circulation to the extremities and may improve short-term memory.
7) Check your bowels
As we age it becomes even more important to monitor any changes in bowel movements, as we become more at risk of developing certain health conditions related to the bowel. Ensure your diet contains sufficient levels of fibre (found mainly in fruits, vegetables, whole grains and legumes). Fibre can help you to maintain a healthy weight, relieve constipation, and lower your risk of diabetes and heart disease. If you are passing blood, suffering from chronic constipation or diarrhoea, you should consult with your doctor. Most likely, the cause will not be serious and the treatment will involve simple changes to diet and lifestyle habits. However, it is best to get such symptoms professionally checked out.
8) Regularly check for unusual lumps and bumps
As we age a number of lumps and swellings can appear around the body. Occasionally moles can appear or increase in size. It is important to get to know how your body should feel and look, in particular around the breasts and testicles, so that you can easily detect any changes as soon as they appear. Report any changes to your doctor.
9) Watch your diet
“The doctor of the future will give no medicine, but rather will cure and prevent disease with nutrition.” ~ Thomas Edison
A balanced diet is one of the most effective ways to care for your health and can help you to feel better both mentally and physically. According to the American Institute for Cancer Research approximately 40% of cancers are diet related.
Always eat breakfast on a daily basis. Experts suggest that regularly skipping breakfast can increase the risk of becoming obese, developing diabetes or even having a heart attack. Try to avoid foods high in saturated fats, as these can accelerate the ageing process and increase the risk of cardiovascular disease. It is also important to stop eating when you feel full; don’t overeat.
10) Swap your drinks
Swapping your regular tea and coffee for a cup of green tea may help to lengthen your life. Green tea retains all the nutrients from the leaves in their natural state. These include the powerful antioxidant EGCG. Numerous studies now show that green tea may help to protect the skin against free-radical damage. Free-radicals damage healthy cells around the body, including collagen and DNA. if you do not like the taste of green tea, it is also available in supplement form.
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