Aging

Although aging is a normal process, there are some practices you may be practising that are hastening the onset of common age-related symptoms such as wrinkled skin, aches and pains, mental decline, and illness propensity. Often, we aren't even aware that our seemingly innocuous practices are drastically reducing our longevity. The behaviours we form in our 20s and 30s have a significant impact on how we look and feel as we age. In order to preserve maximum physical and mental health as we age, it is critical to treat your body with respect and care. 

Here are a few things you can do to slow down the ageing process.

Unhealthy eating

Premature ageing is caused by a steady diet of fatty, carbohydrate-rich foods. Inflammation is caused by processed meals, red meats, white bread, and margarine. Skin flare-ups and wrinkles can result from this swelling. These meals also increase your risk of obesity by adding harmful quantities of sodium, cholesterol, and fat to your body. 

Consuming more whole foods can lower your risk of heart disease and diabetes. Vitamin C, zinc, beta carotene, and other nutrients found in fruits and vegetables help to strengthen your immune system. Incorporating fish, which is high in omega-3 fatty acids, and whole grains, which are high in antioxidants, into your diet will help you maintain good skin and decrease wrinkles.

Alcohol

While a glass of wine now and then isn't harmful, drinking on a daily basis might make you appear much older than you are. Because alcohol is a natural diuretic, the more you drink, the more dehydrated you will become. 

Healthy fluids, such as water, are required for your body to conduct its usual functions. Insufficient hydration damages your organs and causes rapid skin ageing. Limiting your alcohol consumption to one drink per day reduces the amount of work your liver has to do to rid your body of poisons and impurities. Your skin's texture and moisture will improve, you'll lose weight, and your sleep will improve.

Stress

Nothing accelerates the aging process like a persistent state of worry, anxiety, and stress. Long-term stress has been shown to affect your DNA, according to studies. Chronic stress from work, family strife, or other sources causes high blood pressure, sleep disturbances, and acne breakouts. 

All of these illnesses have a negative impact on our ability to age. Make an effort to find healthy stress management techniques. Taking some time each day to unplug and enjoy some quiet isolation can help to lower your stress levels significantly. Take a walk, read a book, or relax in a hot tub. Your body will appreciate you if you make de-stressing a priority.

Sleep deprivation

Inadequate sleep has become a global issue. Sleep deprivation has long been linked to decreased cognitive and memory performance. Sleep interruptions can have a long-term negative influence on our immune systems, decision-making processes, response speed, and other critical brain functions. Sleep deprivation has also been connected to accelerated aging. 

Poor sleep quality has been associated with decreased skin suppleness, uneven pigmentation, and under-eye puffiness. Many individuals believe that as they age, they require less sleep. Our circadian rhythms do vary as we get older, and this has an impact on our sleep patterns. However, research shows that getting 7 to 8 hours of sleep each night is still recommended. If you find yourself waking up fatigued or dragging during the day, consult your doctor to rule out sleep disorders including sleep apnea.

Smoking

The presence of smoking on this list should come as no surprise. The list of ways that smoking harms your health and accelerates the ageing process is extensive. Smoking causes illnesses such as heart disease, lung cancer, infertility, high blood pressure, and emphysema, to name a few. Cigarettes not only decrease your lifespan, but they also alter your physical look. Smoking triggers enzymes that cause your skin's suppleness to deteriorate. 

It also deprives your skin cells of critical oxygen, resulting in a greyish yellow complexion. If you're a smoker, now is the time to give up. According to studies, smokers who quit at 35 contributed 8 years to their life expectancy, while those who quit at 65 added 2 to 4 years. Nicotine addiction is a powerful addiction that might be tough to overcome on your own. Consult your doctor about quitting smoking drugs and practices that will help you quit for good.

Sun exposure 

Despite how wonderful the sun feels on your skin, sunbathing is one of the worst things you can do to speed up the ageing process. Excessive UV exposure weakens your skin's blood vessels and skin cells, resulting in a dry, leathery appearance. 

Even worse for your skin are tanning beds. A tanning bed can expose you to up to 15 times the amount of harmful radiation as sitting in the sun, causing wrinkles, brown patches, and, worst of all, skin cancer. 

Skin cancer has been diagnosed in more people than all other cancers combined in the last 30 years. It is not difficult to protect oneself from the sun's harmful rays. Every morning, apply sunscreen to your face and other exposed body parts. 

Make applying sunscreen a part of your daily routine, just like you would cleaning your face or brushing your teeth. Pack a hat and extra sunscreen to reapply as needed if you know you'll be out in the sun for a long time. Teach your children about the risks of the sun and encourage them to use sunscreen on a regular basis.

Lack of exercise

Regular physical activity is the foundation of a healthy ageing process. People who do not exercise on a regular basis have a higher risk of cardiovascular disease and other age-related ailments, according to research. They also sustain more injuries than their exercise-obsessed peers. Injuries become more serious as we get older, and they frequently result in life-threatening complications. 

Exercise increases the production of good hormones like testosterone, lowers cortisol levels, improves mood, and regulates blood pressure. It also helps you maintain a healthy weight and extends your life. Consider purchasing a fitness tracker to encourage you to meet your daily step goal. Make an effort to exercise for 30 minutes five times a week.

Constantly stressed

High levels of cortisol, the fat-storing stress hormone, have been linked to high blood pressure, chest pain, slowed metabolism, and weight gain in people who are always stressed. All of these factors contribute to the onset of age-related disorders, which lower your life expectancy. 

Worse, when we're stressed, we crave fatty, salty, and sugary foods, which are a triple threat when it comes to weight gain. Even if you aren't obese, being overweight can shorten your life. It was shown that those who were overweight at any point throughout a 23-year study period were 19 percent more likely to die than those who never surpassed a normal weight.

Consumption of charred meat

It's time to end your relationship with charred meat. When foods are black and charred, it means they've been exposed to carcinogenic compounds formed when meat is cooked at high temperatures above 300 degrees Fahrenheit for long periods of time i.e. when meat is "well done". 

Two carcinogenic substances found in charred meats, heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), have been proven to trigger DNA modifications that may increase your risk of cancer, according to the National Cancer Institute (NCI). To minimise the production of these carcinogens, the National Cancer Institute recommends avoiding direct flames or adding an antioxidant such as lemon juice to the meat.

Anti-Aging Foods

Researchers have even found that the safest and healthiest strategy to counteract dull complexions and fine lines is to consume fruits and vegetables. Some of the best options are

1. Watercress
2. Bellpepper
3. Papaya
4. Blueberries
5. Broccoli
6. Spinach
7. Nuts
8. Avocado
9. Sweet potatoes
10. Pomegranate

Take Away

While there is no way to stop time from passing us by, there are some things we can all do to slow down the ageing process. Making the decision to live a healthy, productive life will pay off not only now, but in the future.