Top 7 Natural Anti Ageing Tips!

In this article we will examine the top 7 anti ageing tips that can help preserve telomere length and therefore slow down the ageing process in your body.

Ageing is a complex biological phenomenon and the factors governing the process of ageing and longevity are only just beginning to be understood. Many hypotheses of ageing have been proposed and tested, but no single hypothesis fully explains the complex intricacies of biological ageing. A popular model is the "telomere length hypothesis" of ageing.

Natural Anti Ageing Tips

Telomeres are sections of DNA at the end of chromosomes inside the nuclei of our cells. They have been compared to the plastic tips on shoelaces and help protect our genetic data. There appears to be a link between ageing (and increased disease risk) and shortened/ dysfunctional telomeres. Longer telomeres are correlated with increased longevity (lifespan) and a reduced risk of disease.

Therefore, finding ways to preserve or even lengthen telomeres means that it may be possible to prevent, delay or even minimise the effects of the diseases associated with ageing.

Anti Ageing Tip 1: Improve your diet

Nutrition is probably the most important factor when it comes to slowing down the ageing process and increasing longevity. Since your body is made up of the food you eat it simply makes sense that you are consciously aware of the food you're putting into your body.

Here are some simple ways to improve your nutritional habits:

  • Eat more natural, raw foods like, vegetables, fruits, nuts, seeds, sprouts, herbs and spices.
  • These foods and more specifically, berries and other 'superfoods', are worthwhile consuming every day because they are high antioxidant foods. They can be easily obtained from your local IGA Supermarket.
  • Increase your fibre intake either through foods or supplements.
  • Fibre provides a whole range of health benefits including, acting as a prebiotic (food for your gut bacteria), preventing the re-absorption of cholesterol, decreasing the gastro-intestinal transit time (the time it takes food to pass through your intestines), and slowing the absorption rate of carbohydrates.
  • Consume low-calorie, nutrient-dense foods.
  • Calorie restriction and low insulin levels are both correlated with an increased lifespan.
  • Minimise your intake of refined carbohydrates.
  • These tend to be concentrated, high-density sources of carbohydrates and calories. They include: sweets, bread, pasta, baked goods, fruit juices and soft drinks.
  • Increase your intake of foods containing good fats, i.e. nuts, seeds, avocadoes, and cold water fish like, salmon, trout, etc.
  • Decrease your intake of saturated fats, hydrogenated oils (cooking oil and margarines), and trans-fatty acids (crisps, potato chips, deep fried foods).
  • Ensure a balanced protein intake by eating a variety of different protein sources.
  • Here's some examples of good protein sources: lean red meat, chicken, fish, dairy foods, legumes, nuts, seeds and protein powder.
  • Intermittent short periods of fasting and body detoxification (dietary and otherwise).
  • This may support telomere structure and function so consider having a fasting day at least once a month and conducting a body detoxification once or twice a year.
  • Drink plenty of filtered water every day.

  • Anti Ageing Tip 2: Engage in regular exercise.

    The human body has been designed to exercise. It improves blood flow, builds muscle, oxygenates your body cells, improves hormone production, boosts energy, reduces anxiety, strengthens bones, decreases disease risk, and boosts your metabolic rate. Most importantly, it has been shown to preserve telomere length and therefore has anti ageing effects.

    It is important to keep in mind though exercise is very different to activity. Activity is low-intensity body movements like, walking, gardening, performing housework, etc. Whilst activity may help to burn up a few extra calories, it won't provide you with all the benefits that exercise does.

    Exercise is moderate to high-intensity body movements that results in your heart rate and breathing rate increasing dramatically. Also, your face goes red and you start to sweat. Examples of exercise include: brisk walking (you should have difficulty talking), jogging or running, swimming, cycling, performing exercise on a machine, i.e. stepper or cross trainer, and participating in an aerobics class.

    Exercise should be performed every day for around 20-30 minutes.

    Anti Ageing Tip 3: Reduce inflammation in your body.

    Inflammation in your body results from a variety of nutritional and lifestyle factors. It causes your body cells to release cytokines into the surrounding tissues. Excessive production of these inflammatory cytokines increases free radical production, which may damage the cells in various organs including the brain, heart, and lungs. Free radicals also increase the rate of telomere shortening, which accelerates the ageing process.

    Here are some ways to reduce the inflammation in your body and therefore promote anti ageing:

  • Ensure you have a balanced, healthy diet.

  • Reduce stress levels.

  • Maintain a healthy body weight.

  • Avoid pro-inflammatory foods, e.g. processed foods, sugars, high allergen foods (e.g. gluten, dairy and soy).

  • Increase your intake of anti-inflammatory foods, especially berries, herbs, spices and other superfoods.

  • Take anti-inflammatory supplements such as curcumin, superfood blends, and fish oils.

  • Ensure good gut health by eating healthy foods, increasing your fibre intake, consuming gut-healing herbs (e.g., those contained in Leaky Gut Repair | Maximum Strength) and by taking pre- and probiotics e.g., ★ 50 Billion CFU Probiotic with Prebiotics ★ No Refrigeration Needed ★ With Prebiotics for 10x More Effectiveness ★ 2 Months Supply Per Bottle ★.

  • Anti Ageing Tip 4: Reduce your stress levels.

    Excess stress can increase levels of the stress hormone cortisol. While some cortisol is necessary for normal body functioning, excess levels can lead to increased free radical production and excess inflammation. This will damage cells and increase the rate of telomere shortening.

    Here's some tips to reduce stress:

  • Ensure good sleep patterns.

  • Learn relaxation techniques and practice slow breathing exercises.

  • Increase your physical activity.

  • Engage in pleasurable activities.

  • Avoid 'energy draining' people.

  • Take stress-reducing supplements. These are known as adaptogens and can balance the stress response. One particularly powerful adaptagen with clinical evidence of its effectiveness in reducing stress levels and excess cortisol levels is Rhodiola rosea, which is contained in BCN's Rhodiola Advanced. B-vitamins are also important in reducing stress levels.

  • Seek psychological counselling, if necessary.

  • Anti Ageing Tip 5: Improve your sleeping habits.

    It appears that there is a direct correlation between the quality of your sleep and longevity. Research has shown that people suffering from sleep apnoea, are sleep-deprived or who have inconsistent sleeping patterns, like shift workers, tend to have higher levels of stress hormones as well as suppressed immune function. Both are strongly correlated with shorter telomeres and a reduced lifespan.

    Therefore, it is reasonable to infer from this information that people who sleep well are able to maintain or possibly increase their telomere length, which has anti ageing effects.

    Here are some ways to improve your sleeping habits:

  • Avoid eating within 2-3 hours before bed.

  • Avoid any stimulating drinks, i.e. coffee, within 5 hours before bed.

  • Avoid watching TV immediately before bed (it may have a stimulatory effect).

  • Make sure your bedroom is as dark as possible.

  • Keep all electronic equipment, including phones and clock radios, at least several metres away from your body.

  • If you use an electric blanket during winter, turn it off at the wall before going to bed.

  • Try to go to bed at the same time each night, ideally a few hours before midnight.

  • Ensure a comfortable temperature when you're sleeping. Being too hot or too cold will have a negative effect on the quality of your sleep.

  • Perhaps consider using natural sleep-enhancing supplements like, L-Theanine, Melatonin or various natural sleep formulations.

  • Anti Ageing Tip 6: Use supplements.

    Supplementation has become an essential part of modern society. Despite what conventional dieticians and nutritionists say, you cannot get all the nutrients your body needs just from food.

    The fact is much of our food is grown in minerally-deficient soils. Furthermore, many foods are picked before they are ripe so they can have a longer shelf life. This results in the food being further deficient in certain nutrients. Also, if the food is packaged or processed in any way nutrients are depleted further. Finally, if a food has been sitting on a shelf for days or weeks at a time, its nutrient content becomes depleted. For these reasons supplementation becomes essential.

    Dr. Jonny Bowden, a famous and popular nutritionist in the US, takes over 50 supplements every day! Whilst this is not practical or affordable for most people, when an expert in nutrition is such a strong advocate of supplementation, it certainly indicates that supplementation is beneficial.

    Research has shown that supplements like, antioxidants and fish oils, can directly preserve telomere length. Other supplements that reduce stress, provide nutrients that may be lacking in your diet, optimise gut function and reduce inflammation may also be beneficial in having anti ageing effects.

    Anti Ageing Tip 7: Maintain a healthy lifestyle.

    Your lifestyle habits play an extremely important role in your rate of ageing. By taking all the steps you possibly can to maintain a healthy lifestyle, you will be maximising your chances of living a long, healthy, enjoyable and disease-free life.

    Some of the healthy lifestyle habits have already been mentioned but here are some additional strategies that you may find beneficial:

  • Reduce/ eliminate unnecessary prescription and over-the-counter medications. These can increase free radicals in your body, decrease absorption and utilisation of essential nutrients and increase the rate of ageing. Generally, the more medications someone is taking, the older they look.

  • Minimise your exposure to environmental toxins, including excess sun exposure.

  • Reduce alcohol and other drug exposure, including nicotine and illicit drugs.

  • Consider using alkalising supplements or foods like, spirulina, wheat grass, chlorella, etc.

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