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.
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 dietNutrition 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:
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:
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:
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:
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:
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