Aging is a natural part of life, and it brings with it knowledge and experience. Who wouldn't want to slow down the clock for a while? Depending on your habits and lifestyle choices, many aging parts may be sped up or slowed down. Take the actions below right now to help you age slowly on the inside and out.
How Can Women Slow Down The Aging Process?
Eat a diet that is anti-inflammatory:
This is one such effective way how to age slowly as a woman. A diet heavy in inflammatory foods hastens the aging process by altering telomere length. Telomeres are protective structures located at the ends of chromosomes that safeguard cells during division.
The telomere functions as a clock, with the shorter telomere indicating that the cell is older. An inflammatory diet shortens telomeres prematurely, contributing to early aging. To delay aging, eat more anti-inflammatory foods.
Inflammation-fighting foods:
- Strawberries, blueberries, and oranges
- Leafy greens, such as spinach and kale
- Extra virgin olive oil
- Omega-3 fatty acid-rich fish, such as mackerel, salmon, and tuna
- Almonds and walnuts are examples of nuts.
Inflammation-producing foods:
- Added sugar, especially high-fructose corn syrup, which is widely used in drinks, pastries, and sweets.
- Fried meals, processed snack items, doughnuts, and margarine contain trans fats.
- Meats that have been processed, such as bologna, sausage, bacon, salami, and beef jerky
- Refined carbs, such as white rice, white potatoes, a variety of cereals, and white flour bread and crackers
- Mayonnaise, many salad dressings, and vegetable oils such as maize, safflower, and soy have high levels of omega-6 fatty acids.
Cut down on these types of foods if you want to age slowly.
Want to Age Slowly? Don’t lead a sedentary lifestyle:
"Move your body and get more exercise!" is a popular refrain. For a good reason: spending too much time sitting (sedentary behavior) is linked to a higher risk of heart disease, diabetes, cancer, and premature mortality.
To age slowly with a sedentary lifestyle is quite impossible. Try these tips daily:
- Reduce sitting time by taking a 30-minute break every 30 minutes. Set the alarm to remind you to get up and move about.
- Stand when chatting on the phone, place your laptop on a counter from time to time, or stand at your desk regularly.
- During commercial breaks, half-time, or in between episodes, get up and move your body.
Increase Your Movement!
- When driving to work or performing errands, park farther away.
- Take the stairs instead of the elevator or escalator.
- Sweep the sidewalk, vacuum, wash windows, or you could weed the garden
Increase Your Heart Rate and Engage Your Muscles
Aerobic exercise is defined as any activity that causes you to breathe quicker and your heart to beat faster than usual. These are t aerobic measures on how to slow down aging.
- Weekly, try to get in 150 minutes of moderate aerobic exercise or 75 minutes of intense aerobic activity.
- Strength training, such as lifting weights or completing bodyweight exercises, promotes bone health and lowers the chance of osteoporosis (weak, thin bones), which is a major cause of aging.
Sleep: Getting a Good Night's Rest Can Help Delay Aging:
Sleep assists the body in recharging and repairing itself. Not getting enough sleep has major health repercussions in addition to making you feel sleepy the following day. Long-term sleep deprivation has been linked to an increased risk of depression, obesity, infections, heart disease, and mortality.
To ensure longevity and to try to delay aging, get enough sleep regularly.
4 Ways to Get a Better Night's Sleep:
- Make a timetable for yourself. Even on weekends, go to bed and wake up at the same hour. This keeps your body clock in a regular sleep-wake cycle and encourages restful sleep.
- Relax and unwind. Use the hour leading up to bedtime to relax and prepare for sleep. Strenuous activity and strong light from TV displays, laptops, and phones should be avoided.
- Avoid consuming alcohol, caffeine, or nicotine before going to bed. These things make it difficult to fall asleep or achieve restful sleep.
- Maintain a calm, cool, and dark environment in your bedroom. This generates the ideal sleeping environment.
Protect Your Skin from the Sun and Air Pollution
UV radiation from the sun promotes premature skin aging (photoaging) and raises your risk of skin cancer. Increase your chances to age slowly by protecting your skin from sunlight and air pollutants.
Although melanoma accounts for just 1% of all skin cancers, it is responsible for most skin cancer mortality.
More than 106,000 new instances of melanoma cancer will be identified in 2021, according to the American Cancer Society. Staying safe in the sun may be as simple as following the following guidelines:
- Don't spend too much time in the sun. From 10:00 a.m. to 4:00 p.m., stay out of the sun.
- Always use a broad-spectrum sunscreen. Select a sunscreen with a sun protection factor (SPF) of at least 30.
- Make frequent reapplications. Apply sunscreen 30 minutes before going outdoors and reapply after sweating or swimming every two hours.
- On overcast days, don't forget to use sunscreen. UV rays may travel through clouds, and UV exposure occurs throughout the year, even on overcast days and in the winter.
- Cell phones, televisions, and computer displays emit blue light, which damages skin cells and contributes to photoaging. Look for a sunscreen that combines iron oxides, zinc oxide, or titanium oxide to prevent blue light.
Quit or Don't Start Smoking:
If you smoke, you're undoubtedly aware that quitting is one of the healthiest things you can do. After all, smoking is the greatest avoidable cause of death in the United States, with smokers dying ten years earlier than non-smokers on average.
However, quitting smoking is difficult; most smokers attempt multiple times before succeeding. If you want to live a long life and try to delay aging, make sure you devise a strategy for overcoming your addiction.
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