The concept of immortality has fascinated mankind for centuries. People have gone to great lengths, from alchemy and ‘magic’ potions to scientific breakthroughs like cryonics, in the search for eternal youth. Perhaps it is our fear of the uncertainty of the future, or maybe it’s an evolutionary instinct. Whatever the reason, we want to stay alive and healthy as long as possible.
As a physician in the field of Age Management & Preventive Medicine, I’ve seen many patients eager to take action to slow the aging process and keep their bodies youthful and healthy. And while there’s no magic bullet that will stop your body from getting older, you can take several steps to help your body age more slowly.
This blog post will discuss six of these methods, providing practical tips you can use today. Even the smallest changes can impact how fast your body ages, so read on to learn more.
6 Things You Can Do to Slow The Aging Process
1. Remain active
First, let’s get the most popular tip out of the way. You’ve probably already heard that exercise is one of the best ways to slow aging. That’s because it’s true — studies have shown that regular exercise helps improve cognitive function, maintain bone density and muscle mass, and lower the risk of heart disease, diabetes, and many other age-related conditions.
But what exactly does exercise entail for older folks? Depending on your age, you may not run a full-court basketball game or go for a three-mile jog. Instead, you can focus on strength and interval training to boost your fitness levels without putting too much stress on your body. In essence, you want your body to remain a well-oiled machine, so moving it around is key. Most experts agree that 150 minutes of moderate exercise per week is ideal.
You can also incorporate other activities into your regular routine. For instance, choose the stairs over the elevator whenever possible, or park your car a few blocks from your destination and walk. Finally, remember that sitting is the new smoking, so try to reduce your sedentary time as much as possible. For every 30 minutes of sitting, walk around for at least five minutes to get your blood moving again.
2. Get enough sleep
Have you ever heard the expression “beauty sleep”? Well, it’s actually more than a cliché. According to research, sleep deprivation can wreak havoc on your body, leading to premature aging and an increased risk of certain diseases like Alzheimer’s. When we drift off to Dreamland, our body repairs all sorts of cell damage, keeping us from getting sick and boosting our energy levels the next day.
Over time, lack of sleep can contribute to high blood pressure, heart disease, and a lower immune response. So what’s the solution? A general rule of thumb is to aim for 7-9 hours of sleep each night. This varies depending on age, so if you’re having trouble sleeping through the night, consult your doctor about the best course of action.
There are a few things you can try before medication to help you get better sleep:
- Reduce the amount of blue light in your environment by turning off electronics before bedtime. Blue light is the main culprit for throwing off your body’s internal clock and should be avoided at least two hours before bedtime.
- Avoid a heavy meal or caffeine right before bedtime.
- Try to create a consistent sleep schedule, even on the weekends.
3. Watch your diet
Brace yourself; this next tip has a lot to unpack. Diet is one of the main factors contributing to the aging process, and watching what you consume is important. A balanced diet will help you feel younger and look younger too.
First and foremost is a basic yet essential food for all life forms: water. Drinking an adequate amount of water has many benefits, including reducing the risk of heart disease, facilitating weight loss, and promoting a healthy body weight. It can also help reduce wrinkles and support healthy digestive function. The general rule of thumb I use is to drink ½ your body weight in ounces of water per day. For example, if you weigh 150 lbs, drink 75 ounces of water daily.
Next is a diet rich in antioxidants and vitamins, protecting the body against free radicals and helping fight inflammation. Antioxidant-rich foods include dark leafy greens like kale and spinach, berries such as blueberries, acai berries, and goji berries, nuts like pistachios, walnuts, and almonds. You can also get these nutrients from nut butter and oils, superfoods like chia seeds, and grains like quinoa.
You should also try to eat all the parts of an animal. That includes the skin, organs, eggs, and fat. Each of these components contains important vitamins, amino acids, minerals, and nutrients.
Finally, cut back on refined sugars and carbs, opting for whole grain or gluten-free alternatives instead. The body breaks down refined sugars and carbs quickly, leading to high blood sugar, high insulin, weight gain and an increased risk of chronic diseases like diabetes and heart disease. You should also avoid processed foods and opt for fresh and organic foods to get the most nutrients possible.
4. Mind your habits
Of course, good habits like sleep and diet are vital, but I’m talking about bad habits here. Smoking and drinking are the most common vices; unfortunately, they can wreak havoc on your body.
Smoking is one of the worst habits you can have, as it causes inflammation and oxidative stress within the body. This leads to several chronic diseases like heart disease and cancer while also accelerating the aging process in general. It can also damage your skin to the feeling of a crinkled, paper-thin surface.
So what’s the solution? The best thing you can do is to quit smoking, and if you’re having trouble doing so on your own, consider trying nicotine patches or other alternative methods.
As for drinking, the jury is still out on the amount of alcohol that’s good for your health, if any. Some studies show that moderate consumption may even help reduce the incidence of heart disease, but other research shows that all alcohol is harmful to the body.
5. Manage stress
We’ve all experienced stress, guilt, and anxiety at one point or another in our lives. It is an inevitable response to life, but managing your stress levels is essential to maintain a youthful appearance. The longer stress is present in your life, the more likely it will manifest itself on your face, body, and overall health.
That’s because stress affects the body in many ways. First, it can result in an increase in cortisol levels, which can lead to weight gain and a greater risk of chronic disease. Second, stress can cause skin problems like acne and rosacea while also leading to hair loss.
So how do you manage your stress? The most obvious answer is to practice good self-care, whether that means going for a walk in the park, practicing mindfulness exercises like meditation, or simply spending time doing activities you enjoy. However, some more severe cases may require professional help, like psychotherapy or medication.
6. Take care of your sensory organs
Last but not least, don’t forget about your mouth, ears, eyes, and nose. There’s no point extending your life if you’re not even going to be able to enjoy it. Our senses are the gateway to the world, but they, unfortunately, deteriorate over time. So what can you do to prevent this?
Mouth: Oral health is fairly simple to take care of as long as you schedule regular dentist appointments and brush and floss daily. Other helpful steps include cutting down on sugary foods and drinks, which can lead to tooth decay and gum disease. And, of course, avoid smoking or using tobacco products in any form.
Ears: Hearing loss is especially common as we age, so it’s important to take good care of your ears now. Start by turning down the volume of your headphones and other personal devices or wearing earplugs at sporting events or concerts. If you notice hearing loss, it’s best to consult a doctor immediately.
Eyes: Genetics plays a significant role in developing age-related eye problems like cataracts and macular degeneration. However, some studies have shown that dietary supplements like lutein and zeaxanthin may help to reduce the risk of these diseases. Wear your glasses when needed, and consider getting an annual eye exam to check the health of your eyes.
Nose: Finally, be sure to take good care of your nose by avoiding smoke and other pollutants that may cause respiratory problems.
Contact Dr. Mike To Get Started
Time is one of the many aspects of this universe we cannot control. All of us will eventually get older, and our bodies will show the signs of aging. If you’re interested in slowing down your body’s aging process or reversing some of the effects it has on your health and appearance, I strongly encourage you to contact my practice for a consultation.
My team and I have helped countless men regain control of their health, and we are confident we can help you too. So why wait? Book a consultation to get started!