Aging is a natural, unavoidable process. Unless you’ve discovered the elixir of life, there is no way you can avoid aging. We may not appreciate aging; however, we can stall the process. When we better understand the science behind aging, we can improve our decision-making regarding our health and lifestyle.
While some bodily changes, like losing skin elasticity, memory loss, creaking bones, etc., are unavoidable, you can slow the aging process and maintain your youthful appearance in several ways.
The following blog highlights the science behind aging and offers tips on keeping yourself looking and feeling young.
Unpacking The Science Behind Aging
We begin to notice bodily changes as we age, like wrinkles, a decline in physical abilities, and memory loss. When we unpack the science behind aging, it can help us understand the biological processes that lead to these changes.
One theory behind the science of aging is cell damage over several years. Cell rejuvenation becomes arduous after a certain age leading to the visible signs of aging. Cell damage can occur from exposure to environmental toxins, radiation, and normal metabolic processes.
Accumulation of free radicals is another reason for cell damage. Beauticians and scientists believe free radicals, which are highly reactive molecules, can damage cellular components like proteins, lipids, and DNA.
Scientists also believe aging is related to our chromosomes. Every chromosome has a protective cap called Telomeres. These telomeres shorten every time cells replicate, eventually leading to cell death. Senescence, which is when cells can no longer divide, scientists believe, plays a role in developing age-related diseases, such as memory loss.
Oxidative stress, an imbalance between the manufacture of reactive oxygen species (ROS) and the body’s ability to detoxify them, is another cause of cellular damage.
How To Slow Down The Aging Process
We may be unable to avoid aging, but we can considerably stall the process. You can take the following steps to stall it and reduce your risk of age-related diseases.
Here are some beauty tips to reduce the aging process;
Change Your Diet: Eat Healthily
A balanced diet is one way to reduce aging. A balanced diet consists of fruits, vegetables, whole grains, and lean proteins, providing your body with the essential nutrients it needs to function and fight oxidative stress properly.
An anti-inflammatory diet will reduce the telomeres from shortening quicker. Foods rich in anti-inflammatory properties;
- Green leafy vegetables like kale, spinach, lettuce
- Olive oil
- Nuts, like almonds, walnuts, pecans, and hazelnuts.
- Fish like salmon, tuna, and mackerel are high in Omega 3 and 6.
- Berries, like strawberries, blueberries, and raspberries.
These foods also fight free radicals and slow down aging.
Regular exercise improves cardiovascular health, maintains muscle mass, and reduces inflammation. Rigorous aerobic exercise for 75 minutes a week increases your heart rate and is known to reduce aging.
If aerobic exercise is not for you, you may prefer the lighter Tai Chi or yoga movements.
Sun exposure or UV radiation also causes cell damage, leading to aging and increasing skin cancer risk. While outdoors in the sun is relaxing and reduces stress, and your heart rate excessive exposure is harmful to your skin.
You should also include in your daily beauty routine a gentle moisturizer and cleanser.
The following steps will protect your skin when outdoors;
- Select a broad-spectrum sunscreen with a sun protection factor of 30 or more. Reapply often.
- Reduce your sun time and avoid being out in the sun between 10:00 am to 4:00 pm.
- Apply sunscreen even on cloudy days.
Face serums rich in vitamins E and C will reduce the sun’s effects on the skin.
Avoid Smoking And Reduce Alcohol Consumption
Excessive smoking is one of the leading causes of lung and heart disease. Smoke molecules, whether directly or secondhand, impede oxygen from reaching skin cells resulting in aging. If you cannot quit the habit, reduce the number of cigarettes per day. As an alternative, you can try e-cigarettes or vape pens.
Research also proves that excessive alcohol consumption leads to cognitive degenerative diseases like dementia, liver disease, depression, and a weakened immune system. You should limit yourself to two drinks a day for males and one drink per day for females, which will reduce the aging process.
We can stall aging when we understand its biology and are better able to improve our lifestyle and healthy habits. You can reduce the risk of age-related diseases by changing your diet, regularly exercising, and avoiding excessive alcohol and cigarette consumption.
You can age gracefully and enjoy a long, healthy life with proper care and attention to your body.