You’ll have to learn some important anti-aging secrets that are centered round the body, mind and spirit mantra, if you plan on living an active and healthy life well past your 80s. Interdependent activities such as stimulating the mind to lighten the mood and exercising the body to obtain a sharper mind shows how the aspects of a healthy life are dependent on the other.
Heredity plays an important in a person’s health and wellness. However, you don’t have to be a slave to your family tree. While certain conditions may be passed down from generation to generation, you can plan for these obstacles and bypass them with proper education. You can even retool your life’s perspective and mood to reduce the stress and anxiety in your life. This can keep your mental capabilities sharp and enhance your cognitive abilities.
With a little education and an interactive approach, you can play a key role in the quality and longevity of your life. The following are 10 techniques that will help you retain your youth and good health as you age.
10: Mental Stimulation for the Brain
Living a long and vivacious life takes a sharp and positive mind. Mental stimulation is just as important for the brain in ridding it of disease and sluggishness, as it is for the remainder of the body. A recent study found that women who were highly educated had a reduced number of instances in Alzheimer’s disease. Autopsy result analysis also concluded that women who had interests away from work to challenge their minds had lower instances of the disease.
The brain requires mental stimulation in order to keep the neurological pathways flowing. Simple practices that can help include reading, learning a new language or hobby, puzzles and taking classes at the local community college. Following the old adage of use it or lose can prove beneficial when it comes to retaining your mental capabilities.
9: Consume a Healthy Diet
Consuming a healthy diet should consist of a healthy dose of fruits, vegetables, lean protein, whole-grains, minerals and other healthy nutrients. You should also consume over five glasses of water per day.
Your daily calorie consumption from fat should also be under 35 percent, with approximately one-fifth from olive oil, canola oil or 1 percent milk. Protein and carbohydrates are equally important and can include oatmeal, wild rice and whole-wheat breads.
Individuals who are spiritual or followed some sort of religion in their life had a more positive effect on their physical health. It can also help lessen the amount of pain and suffering in their life. Whether the spirituality comes from prayer, meditation or learning to forgive and forget, you can achieve a happier life with some form of a greater power.
Depression, stress and compulsive disorders were shown to improve with Kundalini Yoga Meditation. Researchers have further investigated this theory between the body, mind and spirit and found it powerful in eliciting positive change, especially during the latter years of life.
Regular cardiovascular exercise is imperative for those interested in slowing down the aging process. Current studies have shown how important exercise can be in combating the loss of muscle tone, stamina, bone density and balance that often increases as a person ages.
If you’re ready to give it a go, the American Heart Association advices utilizing a cardio and strength training regimen a minimum of three times a week. After you get in the habit of your fitness routine, it can be a great addition to a healthy lifestyle.
6: Load Up on Anti-oxidants
According to the Dr. Jeffrey Blumberg of Tufts University, free radicals can add to the onset of the aging process. However, consuming a high number of antioxidants can neutralize the free radicals that are damaging your system.
You can start with the consumption of a healthy diet and supplements. Colorful vegetables such as squash, kale, tomatoes, spinach and carrots contain carotenoids. Blueberries, blackberries and raspberries are also nutritious and can contain important flavonoids. Because the foods contain important antioxidants, they are considered a super food source.
5: Choose a Healthy Supplement
There are only so many hours in a day to consume healthy foods such as a spinach salads, fish and quinoa. Fortunately, supplements can help pick up the slack when you’re not able to eat right.
Daily supplements can help the body absorb healthy nutrients when you’re eating habits aren’t at their best. Classic supplements can include important antioxidants of vitamin C, vitamin E and a mixed carotenoid. Consuming the essential antioxidants daily is similar to driving while wearing a seatbelt. While the protective gear is in place to save your life, it doesn’t give you the license to maneuver your vehicle recklessly.
4: A Good Night’s Rest
The expression I’ll sleep when I die is commonly heard among people who think that sleep isn’t important. However, a lack of a good night’s rest can actually contribute to a shorter life span. Insufficient rest of less than six hours nightly can increase your chances of a heart attack or stroke. The lack of sleep can also deteriorate your mind significantly.
Not enough rest can also increase your volatile emotions and make you more prone to bouts of anger. Viral infections and illnesses are also more common for individuals with poor sleep habits. To ensure your health, wellness and longevity, you want to shoot for a minimum of eight hours of sleep every night.
3: Wrinkle Reducer
It can be difficult being vigilant about staying out of the sun throughout a life span and fine lines, age spots and wrinkles are bound to emerge as you age.
A wrinkle reducing cream with retinol in it can reduce the appearance of fine lines. Tretinoin and retinal topical creams can increase the skins production of collagen by exfoliating the skin. They also come in various concentrations and are dependent on the individual’s tolerant level.
2: Raise Your Hormone Levels
It’s typical to experience the loss of libido, energy and stamina in both men and women as you age. They are also symptoms of a reduction in hormone levels. Hormone replacement therapy can combat the symptoms through the various anti-aging prescriptions on the market today.
1: Human Growth Hormone Therapy (HGH)
Human growth hormone therapy is a controversial method for individuals who are willing to dole out an exorbitant amount of money per month. However, the treatment can preserve a personal’s vitality and wellness with a simple injection. Several of the benefits include reduced body fat, increase in sexual performance, muscle tone, firm skin and elevated mood and positivity. While the FDA hasn’t approved it as routine anti-aging therapy, you can start your own wellness regimen by adopting a clean and healthy lifestyle.
Hard working individuals can often be sleep deprived. Unfortunately, your sleep patterns can contribute to your health and wellness. The effort and time that you put into eating a healthy diet and exercising will be ineffective if you’re not getting the required seven to eight hours of sleep each night, especially if you try to play a game of catch up on the weekends. Researcher’s findings suggest that a lack of sleep can play havoc with the brain’s ability to flush out harmful toxins. It can also impair the way the brain functions properly.
Thought to be a passing trend, meditation is a popular method of exercise that packs a serious health punch. While the om-ing party is optional, you’ll find that taking a minimum of 10 to 20 minutes to relax, focus and unwind on a regular basis can help improve a person’s mental capabilities and longevity. Studies have also shown that meditation can help individuals obtain a better night’s sleep, improve the body’s immune system, strengthen cardiovascular function and reduce stress. Because you’re disconnected from the problems associated with everyday life, you’ll find that you can retain a more positive and happy attitude through meditation.
Refresh with Warm Water and Lemon
It’s important to start your day off right with a nutritious breakfast, as it can set the tone for the remainder of your day. Try to select something rich in protein and fiber, as it will keep you satisfied and less prone to snacking. However, starting your day with a glass of warm water and lemon can help detoxify the body and stimulate your intestinal track. It can even give you that caffeine-free energy boost needed to get you through a busy day.
Floss Those Pearly Whites
In addition to brushing your teeth, you’ll find that regular flossing can improve your health and wellness. Gums that are ignored can get infected and cause bacteria to build up. It can then enter the body’s bloodstream and cause inflammation and infection. Try to floss after each meal or at least once a day to get rid of food and particles littering the mouth’s atmosphere.
Consume More Tea
Water aside, consuming green tea on a regular basis has a host of benefits that include boosting your metabolism, improve mental capabilities, lower blood pressure, reduce bad breath and strengthening the body’s immune system. Research also shows that the consumption of green tea can also provide anti-inflammatory agents to aid the body.
The Popularity of Probiotics
Probiotics have been the hottest topic in recent commercials and magazine articles. In order to maintain overall good health, the answer may lie within your digestive system. In order to keep your digestive system smooth and regular, you’ll want to consume a probiotic product every day. In addition to regularity, probiotics can also boost your mood and strengthen your immune system.
Warm-up Before Exercise
Individuals who started their routine with static stretching before exercising had reduced strength as opposed to people who followed a proper warm-up routine. The latest studies has shown that people who began their exercise regimen with a muscle warming routine that included high skips and lunges enhanced their performance and enjoyed an injury-free workout.
Stay Fit with HIIT
Studies from Liverpool John Moores University suggested that high intensity interval training (HIIT) can garner similar benefits that you would normally get from endurance training. However, you’ll spend about half the time or less at the gym to gain the same outcome. While any type of sweat-induced workout is crucial to your health and wellness, HIIT can improve your level of fitness and combat diseases that include diabetes, heart ailments and hypertension.
Steer Clear of BPAs
Bisphenol A is a chemical that is used in producing many of today’s common household items such as cans of food and water bottles. Over the years, the effects of BPA have commanded a bit of controversy. Based on the latest findings, being exposed to BPA can cause serious harm with issues such as cardiovascular disease, diabetes and reproductive problems. However, the FDA has evidence to support both sides of the debate. You can steer clear of BPAs by purchasing products in glass bottles and avoiding recycle codes that state 3 or 7 on the bottom.
Implement a Proper Skincare Regimen
Since your skin is one of the biggest organs, you need to take proper care of it. This means that you should begin your day by liberally applying sunscreen after you’ve cleansed your skin. You should also carefully choose your skin care products and avoid chemicals and other harmful toxins. You can read labels carefully and avoid products that contain Sodium Lauryl Sulfate and Sodium Laureth Sulfate. These items are harmful and could strip your skin and hair of special nutrients needed to retain moisture. They could also prove toxic when mixed with other skincare ingredients.
Limit UV Rays
Slathering your body in sunscreen is especially important in preventing sun damage. However, you can go a step further and protect your eyes with the right sunglasses. The UV protection that sunglasses provide can keep your eyes healthy and protect them from cataracts, sunburn and skin cancer. UV-400 and 99-100 percent do the best at providing the proper eye protection.
Antioxidant-rich leafy green vegetables should be added to your menu at every meal. They are chalk full of nutrients and can help prevent cancer, control weight management and keep the body regular. You can also supplement with a green powder such as spirulina if you’re pressed for time. This greenish-blue form of algae is high in protein, B vitamins, iron, omega-3 fatty acids, beta-carotene and zinc.
Enjoy the Benefits of Fiber
Fiber is the main component to eating a healthy diet, and it comes in all shapes and sizes. In addition to keeping your body regular, fiber can aid in weight loss and contribute to your longevity. It has also been shown to moderate the body’s inflammation, reduce blood pressure, lower bad levels of cholesterol and reduce your risk of diabetes.
While you may not have to be told to have more sex, you’ll find that research is in your favor about regular time spent underneath sheets. Regular sex has a variety of benefits that can enhance your sleep habits, make you feel and look more youthful, boost your immunity, improve your cardiovascular health and protect against cancers. Research has also shown that you can live longer too, so go ahead and get busy!