Slow Aging: 10 Simple Health Habits

It is possible to slow aging.  Specifically, I’m talking about senescence or biological aging.  This means the gradual deterioration of functional characteristics.  And it refers to cellular aging or to the deterioration of the whole organism.

For each of us that process will look different.  In any case, we can either embrace it or fear it.  Let’s face it, we all want to spend more quality time doing the things we love, right?

Now you may think about purchasing serums, injections or having some major work done.  And that’s one way to tackle aging, however, there are other things you can do to make yourself look and feel young(er) again.

Oh, and they don’t cost anything.  Nope.

So if you’re motivated to live a full and healthy life as you age, here are 10 simple anti-aging “hacks” (health habits) you can take on to give yourself an edge over senescence!

Try as many of them as you can on a daily basis to slow aging.  You may discover an important one that you might just NEED to do no matter what, such as never smoking!

A Fascinating Study

In addition to the 10 habits below, scientists have observed that senolytics (molecules that target and destroy senescent cells in order to slow down or prevent the aging process) can actually prolong a person’s lifespan and enhance one’s health — even if applied toward the end of one’s life!

Based on a study of aging mice, researchers examined 10 flavonoids (containing antioxidant and anti-inflammatory properties) and found that the most effective one, fisetin, occurs in many fruits and vegetables such as apples, strawberries, onions and cucumbers.

While research continues on these findings and slowing the aging process, you may want to include these fruits and vegetables in your diet as well as pursuing the health habits suggested below.

10 Health Habits to Slow Aging

Drink more water, and stay hydrated

Increasing water intake and being adequately hydrated is a no-brainer for both inner and outer beauty, from your cells to your skin!  This includes consuming foods that have a naturally high water content.

Did you know?  Each bite of watermelon contains 92% water!

Eat more whole, nutrient-dense foods rich in vitamins, minerals and Omega 3’s

We’re talking about fruits and veggies such as cucumbers, watermelon, tomatoes, avocados, ginger, berries (especially blueberries), pomegranates, dark green leafy vegetables, garlic and Omega 3 fatty acid-rich foods like cold water fatty fish, walnuts and hemp seeds.

Drink less alcohol or none at all 

Alcohol is a depressant.  Therefore it can make you feel more stressed rather than alleviate your stress or help you to relax when you drink.  Cutting back on alcohol can lessen the risk of liver damage and alcohol-related cancers, heart disease and diabetes.

Move your body, and break a sweat daily

Did you know?  Regular exercise has quite a potent anti-aging effect.  And best of all, to help slow down the aging process, it doesn’t matter how much you exercise or what type you choose, just so long as you move your body regularly!

On the other hand, a sedentary lifestyle speeds up the aging process and makes you more susceptible to age-related health issues down the road.

Rest more, and get adequate restorative sleep

Lack of sleep can really take a toll on your entire body.  We’re not just talking about dark circles, although those are still a good reason to catch enough zzz’s.

Shut down your laptop (and other devices) and get into bed, preferably by 10 p.m. every night.  During restorative sleep (a combination of deep sleep and REM sleep) the body repairs tissues, improves immune function and processes memories.

A continued lack of adequate sleep may contribute to inflammation, which in turn can lead to obesity, diabetes, heart disease, certain cancers and a greater mortality risk.

Manage your stress

Too much stress can have significant negative effects on your body, and grossly accelerate the aging process.  Be sure to find more ways to manage your stress on a daily basis so it doesn’t take over!

Avoid excessive sun exposure

A little natural sun exposure each day is fine, but excessive exposure is detrimental and undoubtedly ages the skin.

Did you know?  Vitamin D plays a critical role in several biological processes.  Skin health is included, and vitamin D promotes a youthful skin appearance.  Higher levels of vitamin D are associated with healthy aging.

Do NOT smoke — Ever

Smoking can cause a number of lung diseases such as fatal pneumonia, emphysema and lung cancer.  It causes your skin to age faster and to look dull and grey.  It can reduce fertility and cause your bones to become weak and brittle.

And smoking can increase your chance of having a stroke and dying from it.  Smoking makes it harder to build muscle, too.  These are only some of the reasons why you should never smoke.

Laugh more

Laughter truly IS the best medicine.  But I’m sure you know that.  It’s a great way to slow aging and reduce stress because it decreases stress hormones.  Laughter increases the immune cells and antibodies that fight infection.  This helps to build your resistance to disease.

Laughter generates the release of endorphins (the body’s feel-good hormones), which produce a feeling of happiness and well-being.  Your endorphins can also help to relieve pain and produce a calming quality for a short time.

Get outside, and take in nature

Being in the great outdoors and in natural surroundings can be their own kind of therapy and should be a part of any healthy anti-aging routine. Getting outside can help reduce your stress and anxiety levels, blood pressure, heart rate and fatigue.

When you’re outdoors, you give your eyes a rest from the computer screen and work different eye muscles.  Being outdoors in the sun is your best source of vitamin D.  And taking in nature can improve your sleep, mood, energy level and even your memory and attention.  It also boosts your immune system and is a powerful way to slow aging.

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Obviously there’s nothing that completely halts senescence or the biological aging process, but these simple and basic anti-aging hacks may help you slow it down — even if it’s just a little bit.

Even more important, they may help you look and feel better RIGHT NOW, while promoting an overall healthier and more energetic lifestyle!

So which of the above tips resonated the most with you?  And yes, I’m working on a few of them myself.  Sometimes it’s the easiest, most basic things that we overlook when it comes time for health care.  We postpone doing what we know we should.  And then, we’re surprised at how quickly time goes by, and we find we regret what we didn’t do.

Start with one or two habits and let me know which one(s) you’re going to tackle.  Let me know how you’re doing.  It would be helpful if you commented below — you may inspire someone else and motivate them to do what you’re doing.  As always, we’d love to hear from you!

Categories: Aging, Blog, Habits, Lifestyle, and Self-care.

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