11 June 2021

4 Ways to Slow the Aging Process of Your Body

You may not go back in time, but you can certainly slow things down. New research discusses what you may do to lessen the symptoms of aging in your body.

It may seem like something out of a science fiction film, but because of recent scientific and research developments, postponed aging is now a reality.

According to new research from the USC Leonard Davis School of Gerontology, Americans are living longer youthful lives. "We analyzed people's biological age using multiple markers of good health and discovered that the rate of aging has decreased over the last 20 years," researcher Eileen M. Crimmins, Ph.D. says. People are not only living longer lives, but they are also enjoying more years of peak mental and physical vigor, she adds.

While genetics have a factor in how quickly we age, a recent study shows that behavioral changes also play a role. "There's a lot we can control via nutrition, exercise, and lifestyle," says S. Jay Olshansky, Ph.D., professor of public health at the University of Illinois at Chicago and chief scientist of Lapetus Solutions. 

Based on this recent study, here are the five smartest things you can do to get the most potent antiaging advantages.

Exercise almost daily

"As far as we know, exercise is the closest thing we have to a fountain of youth," Olshansky stated. The Preventive Medicine newspaper states that those who practiced cardio for 30 minutes five days a week were almost nine years younger than those who were inactive. Work out decreases swelling and oxidative stress, two conditions in which cells age and the telomeres shorten.

Other studies have found that conducting two strength-training exercises each week is beneficial. "Exercise rebuilds muscle and improves general body and mental function," Olshansky explains. According to LeBrasseur, strength and endurance exercise enhances your body's insulin response. "About 80% of the sugar you ingest through meals is stored in the muscle," he continues. "When you exercise, your muscles become more efficient in taking sugar from your blood, requiring less insulin." Most days of the week, aim for 30 minutes or more of moderate to vigorous aerobic and resistance training.

Approach fat in a balanced way

According to the journal Brain, Behavior, and Immunity, omega-3 fatty acids have positive effects on two biological aging indicators. Higher intakes are associated with a 15% reduction in detrimental oxidative stress and longer telomeres, which are protein caps that preserve the chromosomes and shorten as we age. 

You should also limit your intake of omega-6 fatty acids, which are found in grapeseed, maize, and sesame oils. The longest (or smallest) telomeres with the lowest oxidative stress in the research were people with lower omega-6 to omega-3 fatty acid ratio. Omega-6 fatty acids have been found to cause cell-damaging inflammation, whilst omega-3 fatty acids inhibit it. The problem is that our diets favor omega-6 fatty acids. To address this, strive for at least 1.25 grams of omega-3s per day (approximately three ounces of salmon) and restrict your use of high-omega-6 vegetable oils.

Manage your tension

"Cumulative lifelong stress has been the predictor of biological aging, epigenetic aging," explains Perla Kaliman, Ph.D., a professor at Oberta de Catalunya University in Spain. Meditation is a safeguard against stress. (Or, disrupt your connection with toxicity. After all, for her long-term existence one of the oldest women ever credited her united status).

"Our research shows that in long-term meditators the epigenetic clock is faster than in individuals that don't meditate," she says. In the research, at least three years of meditation each day were the beneficiaries.

Start small if that sounds daunting. Consider using the Insight Timer app. It monitors your meditations and milestones to encourage you to continue.

Consume smaller meals more frequently

"This is a method of controlling your insulin levels, which is one of the likely causes of the rate of aging," Olshansky explains. "When you consume, insulin is produced by your body, a hormone that signals your muscles and liver to accept glucose from your blood. Over time, too much insulin may injure the mitochondria—the small powerhouses in our cells that fuel the body—as well as contribute to the buildup of damaged proteins "says Nathan LeBrasseur, Ph.D., an associate professor at Mayo Clinic's Department of Physiology and Biomedical Engineering. "This has the potential to cause illness to develop."

Preventing large insulin spikes can assist to reduce cellular damage. Olshansky recommends six modest meals every day. "And, after supper, stop eating since the metabolism slows shortly before sleep," he adds. Consider eating all of your meals and snacks inside an eight- to ten-hour period each day, a technique known as time-restricted feeding (or intermittent fasting). According to LeBrasseur, preliminary research shows that this method may have insulin-sensitizing and antiaging advantages.

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