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Aging is inevitable. But aging well is not. Science increasingly shows that a healthy diet and exercise have a profound effect on keeping you young and sprightly. This article will give you ten anti-aging habits that will help you feel and look amazing.
#1: Strength Train
Countless studies show that exercise will promote longevity and strength training is the best mode of exercise for a long life. Training with weights has protective effects on the body, including increasing muscle mass and strength that will lead to greater mobility, better balance, and stronger bones. It also improves antioxidant capacity and brain function, lowering risk of depression and dementia as you age.
Meditation has powerful anti-aging benefits because it lowers stress and brings you into the moment, allowing you to leave worries behind. This has powerful effects on your body: It’s linked with lower body fat, lower blood pressure, and better cardiovascular health. Studies also show meditation may slow biological aging of telomeres, which are the protective caps on the end of chromosomes.
#3: Limit Exposure To Environmental Chemicals
Chemicals are everywhere: There’s BPA in plastic, phthalates and parabens in personal care products, and artificial additives in food. The list is massive and these dangerous toxins will alter hormone levels and cause serious cellular damage to organs in the body. The end result is increased Alzheimer’s, Cancer, Cardiovascular Disease, and Obesity. Protect yourself by using natural personal care and cleaning products and opting for glass instead of plastic containers.
#4: Eat Salmon & Other Low Pollution Fish
Fish consistently show up in diets that are associated with a long and healthy life, most likely due to their high-quality protein content and excellent dose of omega-3 fats, DHA and EPA. These fats promote longevity by eradicating inflammation and improving a whole cascade of hormones from cortisol to insulin.
#5: Cultivate Good Friends
We know that people who are happy and have a positive outlook consistently live longer than those who don’t. The reason is unclear, but research shows that quality social relationships play a role, being closely linked to mental health, quality of life, and longevity. People with stronger social relationships have a 50 percent increased likelihood of survival than those who live more solitary lives—and the effect is consistent regardless of gender or health status!
#6: Enjoy Coffee…& Dark Chocolate!
Many people think of coffee and chocolate as guilty pleasures that are better avoided. In fact, they are the most exciting anti-aging foods available, being packed with antioxidants that eradicate inflammation. The one catch is to avoid sugar and chemicals—go for black coffee and super dark chocolate. Be mindful of how much you’re eating because the antioxidants don’t eliminate the calories in chocolate.
#7: Ensure Adequate Vitamin D
Vitamin D deficiency is rampant due to reduced sun exposure and sunglass and sunscreen use, and it appears to affect older people more than young. Not only is lack of vitamin D linked to mortality, but it also compromises bone health, brain function, and metabolism. Get your vitamin D level tested and supplement with up to 5,000 IUs a day to achieve a level above 40 ng/ml.
#8: Use Whey Protein
If you find it hard to meet your daily protein goals, whey protein, which can be found in dairy products and taken as a supplement, is a superior anti-aging food because it enhances the body’s internal antioxidant system by increasing levels of glutathione. Whey protein also improves insulin sensitivity, lowering Diabetes risk and improving metabolic rate. It has anti-microbial activity and contains a full line up of easily absorbed amino acids for muscle and bone building.
#9: Replace Unhealthy Carbs With Fruits & Veggies
One of the best ways to promote longevity is with calorie restriction—quite simply, not eating. A more practical method is to avoid unhealthy carbs in favor of fruits and vegetables and eat the rest of your energy from high-quality protein and beneficial fats. The nutrients in plants eliminate inflammation, and favoring fat at the expense of carbs provides a “cleaner” burning energy source that generates fewer free radicals that accelerate aging.
#10: Drink Bone Broth
A reduction in collagen (a specialized protein that is found in skin and connective tissue) is the primary reason you get wrinkles and skin begins to sag as you age. One of the best ways to get more usable collagen in your diet is with bone broth. Broth contains large amounts of protein and the body is able to break it down into collagen peptides during digestion, which is the form that has been found to increase a variety of markers of healthy skin in studies.
Source: main.poliquingroup website
“Top Ten Anti-Aging Tips To Stay Young, Healthy & Amazing”