How to Slow Down Cellular Aging?

The key to slow down cellular aging is exercise.
It appears that aging in cells can be slowed down by exercise. A new Preventive Medicine study found that the biological aging markers in people who exercised regularly seemed nine years younger than the biological aging markers in people who lived sedentary lifestyles.

Almost 6,000 adults were involved in a multi-year Centers for Disease Control and Prevention (CDC) survey, in which researchers examined participants’ telomeres. The information collected included the type of physical activities participants had done in the previous month and the vigor with which those events were done. The researchers also measured the length of telomeres from DNA samples that participants provided.

Telomeres refer to the protein caps found on the tips of human chromosomes, and they serve as markers for overall health and aging. A tiny piece of a telomere is lost whenever a cell replicates, which results in the telomere becoming shorter as a person ages. However, according to experts at Brigham Young University, the rate of telomere shrinkage varies from one person to another.

People who have shorter telomeres tend to die sooner and are more likely to suffer human chronic diseases. While it may not be a perfect biological aging index, telomere length is relatively reliable.

Researchers found that the telomeres in people who engaged in the most exercise were considerably longer than the telomeres in people with sedentary lifestyles. That was after the researchers adjusted for obesity, smoking, gender, alcohol use, and race among other factors. There were 140 fewer DNA base pairs at the tips of the telomeres of the most sedentary people. This difference accounts for approximately nine years of aging in cells, according to experts.

Participants in the study had to engage in the equivalent of at least 30 to 40 minutes of daily jogging for five days in a week for the researchers to consider them top-level exercisers. Therefore, high-level exercises affect the aging process, bio-hacking experts note. With the right combination of bio-hacking and exercise, people can get impressive results from their bodies and achieve optimal cellular health.

Scientists have come a long way in their understanding of how nutrients work and how genes in the human body are affected by natural compounds. As a result, these innovations had led to the creation of data-driven solutions and products the not only improve cognitive health but also help our bodies to age healthily.

Granted, those who did not do as much exercise also appeared to enjoy the benefits of slowed aging but, for them, the beneficial effects were diminished. People who engaged in highly active physical activity had telomeres that indicated roughly seven fewer years of cellular aging, compared to those that did moderate exercise.

The difference in benefits reaped from high and moderate exercise levels was significant. Moderate exercise is certainly beneficial and offers value, but a real difference is made when people pushed themselves to engage in physical activity of a higher level. Those considered the highest-level exercisers did 150- to 200-minutes of working out weekly, or did exercises of light/moderate intensity for more extended periods. Furthermore, a current study even suggests that the risk of chronic disease can be further reduced by increasing exercise, to a certain point.

The link between biological aging and exercise is evident, and experts believe that the length of telomeres might have an impact on oxidative stress and inflammation, both of which are relieved by exercise over time. Even though longer telomeres don’t necessarily guarantee longevity, the likelihood that they do is substantial, and, for that reason, experts believe that exercise plays a significant role in living a long, healthy life.

The Brain-Body Connection to Reduce Aging

The phrase “use it or lose it” is aptly applicable to the brain-body connection. Here it refers to the treatment of our physical bodies and how that will affect our brain. Aging or the process of getting old is connected to various cognitive conditions.
It’s been drummed into us that there’s no cure for such conditions, but you can reduce the risk of Alzheimer’s and dementia and improve your cognitive function through proper treatment of your body, taking healthy diet as well as having sufficient exercise. These will keep you mentally and physically active and lower your stress levels. Stress, or excessive stress, is not age’s friend.

Six Steps to Brain-Body Health

1. Regular Exercise
Physical exercise will reduce the risk of Alzheimer’s by about 50% as well as severely reducing the possibility of any other cognitive problems. That’s not to say you need to start running marathons or anything that involves extreme effort and commitment. Start slowly with increased physical movement to your daily routine and build up to longer walks or gentle exercise. Stretching and yoga can be a great way to start with. Yoga practice have tremendous benefits that help individual to age gracefully.

2. A Healthy Diet
Your brain needs nutrition so that it functions most efficiently. That means your daily diet need lean protein, fruit and vegetables and good fats.

3. Mental Stimulation
Staying mentally active is an exercise for your brain and will most certainly keep cognitive conditions far away, proving the saying ‘Use it or lose it.’ Learning new things or undertaking activities that require multi-tasking help keep your mind active: memorization, learning a new route, strategy games, and puzzles, or acquire a new skill or even a hobby

4. Quality Sleep
To function at optimum capacity, you need to get enough sleep. A decent uninterrupted sleep is most beneficial for the body. It will stop you from feeling tired and enable you to think clearly and recollect facts more efficiently. Over-tiredness will make you feel irritable and hinder your ability to solve problems and process information. Six to Eight hours is the average amount of sleep normally required by a healthy body. There is no need to reduce this when you get older even though we do not tend to want to sleep as much as we age. Establish a routine so that it becomes part of your lifestyle and if you need to, set the mood so that you fall straight into a nice slumber. Some suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be some time in between so that you are no longer sweating or over-heated.

5. Manage Stress
Too much stress can hinder nerve cell growth, affecting and essentially shrinking a key memory area in the brain. It’s a double-edged sword that the older we get, the more stress we take on. Try and manage these levels by meditating or adopting other forms of relaxation such as walking, praying or performing daily breathing exercises.

6. Be Social
We are social creatures and need to interact with other people to thrive – it helps our cognition and memory when we spend more time and connect with people. The temptation to be alone should be avoided. Be more outgoing and feed your brain some food – this happens when we interact with others on a regular basis.

Preventing Age-Related Hearing Loss

Age-related hearing loss happens when we get older. It comes about from the slow breakdown of tiny hair cells inside the ears. It can be accelerated though from noise-induced hearing loss. Strict noise control can avoid this acceleration in your life.
If you need to shout out loud to be heard, the noise level is apparently too high. Those who work at construction sites or nightclubs may be prone to such environmental problem. Over a prolonged period, too much noise at a high volume could potentially damage your hearing.
Use earplugs or install sound breakers. Sometimes, loud sounds are unavoidable, but there are individual steps you can take to protect your ears from excessive noise. Sound switches, for instance, reduce the amount of noise that goes to your eardrums. Earplugs as well block out loud noises. They will save you from noise-related damage in the long run.

Prevent Age-Related Vision Loss

Weakening eyesight is natural with age, but some vision-related issues associated with age can be a potential concern. These include presbyopia, macular degeneration, cataracts, diabetic retinopathy, and glaucoma. Preventing or treating them is possible and here are some ways.

1. Spectacles or Laser Surgery
The natural deterioration of the flexibility of your lens cannot be reversed and needs to be corrected rather than cured. The correction is most commonly done with spectacles but now treatments are becoming more advanced, and laser surgery can tackle the improvement of the weakened eye lenses. The eye is like camera: It has a lens that continuously focuses to sharpen the picture. As the light rays enter the eye, the flexible lens alters its shape, allowing the eye to focus on the objects at varying distances. The lens focuses light rays on the retina, the light- sensitive layer at the rear of the eye. As we age, the lens of the eye becomes increasingly inflexible. As a result, light rays focus behind the retina, rather than on it. This is called presbyopia.

2. Diet and Consumption
Macular degeneration can lead to adult blindness and is age-related. However, it can be successfully managed or even prevented if corrective measures are implemented. Try and reduce the potential for toxins getting into your body by consuming more antioxidants and quitting smoking. Maintaining a healthy and balanced diet together with exercise will help you stay clear of this condition. Eat plenty of dark, leafy green vegetables, such as spinach. Eat fish or fish oil supplements.

3. Controlled Blood Sugar Levels
High blood pressure which can lead to many complications of diabetes, including diabetic eye disease. It has been linked to damages on the delicate blood vessels in the eye.
It can cause diabetic retinopathy, which may result in you seeing spots in your vision. It might even eventually result in loss of vision. Prevention here is relatively straightforward; keep your blood sugar under control as well as your cholesterol and blood pressure.

4. Sunglasses
Damage to the eye can also be caused by exposure to extreme sunlight UV. Long Hour in the sun without eye protection can damage your eyes by contributing to cataracts and growths on the eye, including cancer. Using sunglasses is the most straightforward solution here. The right sunglasses will block the ultraviolet light that causes cataracts. When we go outside in the daytime, wear a sunglasses or a broad-brimmed hat to reduce glare, this will naturally prevent cataract formation.

5. Regular Checkups with your Ophthalmologist
Some of the silent disease like glaucoma can cause blindness without our notice. Glaucoma is the leading cause of irreversible blindness in the world. Elevated eye pressure can cause optic nerve damage. It generally begins with a subtle loss of side vision and gradually progress to loss of central vision and blindness. Keeping a regular eye check up with your ophthalmologist, every one to two years, depending on your age, risk factors and whether you currently wear corrective lenses should help to keep everything in control and detect anything worrisome early enough to be successfully treated.

Go Away Gray Hair

Why you have gray hair is because Genetic accounted for 30% of hair graying, 70% is likely due to factors such as age, environment, stress and more. Grey hair is associated with the pigment cells in our hair follicles. As you age, the pigments cells gradually die. When there are fewer pigment cells in a hair follicle, that strand of hair will no longer contain as much melanin and will become lighter in color – like gray, silver or white. Other factors for why hair turn Gray may also be Hydrogen Peroxide, is a well-known tool for bleaching your hair, but many people aren’t aware that your hair cells make hydrogen peroxide, too as you age, the amount produced increases, which researchers believe ultimately bleaches out your hair pigment. Once you go grey, you cannot go back to your previous color except with a bottle of hair dye.

However, before you get to that stage, you can prevent or keep grey hair at bay. Here are Five fundamental ways:

1. De-stress
Stress is a vital cause of graying hair and causes us to age faster. Take time out of your busy schedule and relax more. Have a long soak after a stressful day. Play some jazz and shut off the background noise. Sleep more too. However, because sleeping less is one of the downfalls of aging, this could be a bit tricky. But making efforts towards this will go a long way to keep stress levels down and stop you going grey.

2. Quit Smoking
Smoking has been conclusively proven to cause premature signs of aging as the toxins negatively affect our blood circulation. Quit the cigarettes and improve the flow of red and white blood cells in your body and this will prevent grey hairs sprouting at an untenable rate.

3. Remain Hydrated
The importance of water will be iterated throughout, but H2O flushes out our system, improving the flow of blood and again, reducing toxins that harm our body. It’s better if you can avoid excessive consumption of foods that dehydrate you such as caffeine or spicy and acidic food. Plenty of fruit and vegetables will counter this as they have high water content.

4. Get the Right Nutrients
One of the most important nutrients we need is copper. We need it for certain parts of our body to function correctly. That includes keeping our hair shiny and full of color; not grey-scale. Take copper supplements to make sure you get a healthy dose of copper in your system and eat foods that are rich in copper: blackberries, pomegranate, almonds, walnuts or pumpkin seeds are examples of foods rich in copper.
Increased iodine content is known for maintaining vibrant color in our locks. It’s also pretty standard for it to be lacking in regular diets. Carrots and spinach, however, will fix that right up.
Something as simple as more meat, fish or non-animal protein can give you the nutrients for proper quality locks. Try and keep meat lean. Go for turkey or chicken. This will in turn also have an excellent effect on your skin and figure.
B12 deficiency is shared amongst the general population so try to get a fair amount through dairy products like eggs and cheese, bananas and meat protein such as fish, beef, and lamb.
He Shou Wu, Fo-ti or ‘black-haired Mr. He’ is a Chinese herb and is known to prevent grey hair, so seek this out in your nearest Chinese herbalist.

5. More Exercise
Involving more physical exercise into your lifestyle will improve blood circulation in your body and therefore prevent you hair from turning gray.

Magic Mushrooms!

Like mushrooms? Now there are more reasons for
including it in your diet.

A study from Pennsylvania State University have
found that mushrooms contain large amounts of two
antioxidants believed to have anti-aging properties.
The two anti-aging antioxidants, ergothioneine, and
glutathione are found in a number of mushrooms.

Eating mushrooms benefits us in two ways according to the
researchers. Firstly by replenishing the antioxidants that
fight aging, and protecting us against oxidative stress,
an important cause in the development of various diseases.

You don’t have to eat uncooked mushrooms to get the health perk.
You can include them on your pizza or pasta as cooking mushrooms
does not seem to significantly affect the antioxidants.

Want to live and feel young? Change your mindset

If you thought that anti-aging is all about consuming a few highly nutritious foods and taking some magical remedies, you might get disappointed. No super-food or cure-for-all could diminish all the consequences of unhealthy, destructive lifestyle you might have been leading for decades. It is a little bit more complicated than that. There are, of course, highly valuable foods and remedies that will help you shine—they are listed in the following articles—but you need to get rid of all unhealthy habits, and you need to do it now.

Also, don’t make a mistake to expect breathtaking changes that would occur immediately or a couple of weeks after you’ve decided to change your routine. It takes time. It takes persistence. It makes some hard choices to be made over and over. You have to think long-term, because the results may not be visible for months, maybe even for years, because you’ll have no idea what you would be like if you hadn’t made that change. It may be hard at moments, and it is straightforward to quit, but it is not as hard as it may look. Even though there are no shortcuts, there are proven ways that will save you from disappointment and help you to get younger instead of getting older, at least for a couple of decades.

That is why it is essential that you know exactly what you are doing and why you are doing it. Remind yourself regularly of the stakes, because they are as high as they can be. Just think of a fit and healthy 50-year old, or 60-year old, or 80-year old you know. Now think of someone who is just the opposite: weak, ill, depressed. Thinking about the actual people you know is a great way to visualize your prospects of future. Now try to imagine yourself as some twenty years older than you are while you are reading this. There will be the same, familiar face with a few wrinkles. Your skin may change, and your hair will become more or less gray, which you can hide if you wish. But there is more. Your silhouette may vary more than your face. You back might become bent a little. Or not so small.

Your movements, overall energy, and the shine in your eyes—it all depends on what you are doing now for your health. It may be difficult to have all this in mind all the time. That is why, before you start building your muscles—and soon you will find out why you must develop your muscles to fight the age—you’ll need to work on your mindset. As you may know, there are two primary mindsets: the fixed mindset and the growth mindset. The growth mindset is all about personal growth and development. The fixed mindset, on the other hand, is all about inborn traits. This is not a blog about mindsets, but let us have a look at how different mindsets can make you think about aging and, subsequently, about the subject of the blog—anti-aging.

A person in the fixed mindset tends to see aging as a hard biological fact. Time passes, and you get older. Inevitably. There is nothing you can do about it. The level of your fitness, your health, you’re functional—they all depend on your actual age and your genes. And you can’t change your genes. You are either innately predisposed to be beautiful, fit, and healthy, or not to be so. You may have inherited“skinny gene” or a “fat gene. “Again, nothing you can do about it, except to comfort yourself with a cake. Then, one day, you may experience a heart attack or a stroke, or you may get diabetes, and that wouldn’t be your fault at all—it’s just the genes. The fixed mindset encourages you to use your well-earned retirement to get some rest. You rest a lot as if you were in your nineties, not sixties.

Time continues to pass as you sit on your couch, watching television, eating a couple of times more calories than you could burn, getting old, and waiting to die, for decades. That was a somewhat disturbing image, wasn’t it? I assure you that you most likely have perfectly good genes. Most human beings do. We have become what we are now through the long process of evolution. You are born to be an athlete. You have a brilliant mind. You can use your mind and body in a way that lets you stay young, healthy, and attractive much longer than any other animal on the planet. However, you need to act maturely. You have an important responsibility not to diminish all this incredible potential by sitting on your couch, eating unhealthy food, and watching television.

Now, let’s get back to the mindsets. The opposite of the fixed mindset is the growth mindset. In the growth mindset, you are in charge. It is your job to reach your genetic potential and even enhance it. That’s what you have inherited: a possibility. Everything else depends on you. Note that most people never reach their right capacity; never explore their limits, never live to the fullest. It is easier that way. But you are going in the different direction now. The right mindset allows you to grow. In the growth mindset, there are more possibilities than you can think of. In this mindset, you can get functionally younger than you are now, and remain young as long as you feel like it.

You work on yourself with pleasure, fully aware of the progress you are making. In the right mindset, you begin to love hard exercise. In the right mindset, you enjoy eating healthy. You get proud of yourself for abstaining from unhealthy foods and drinks. You know that it means; you’ll most probably live both longer and more robust. Your world is in your hands, and your limits are yet to be discovered. In the fixed mindset, people believe their hands are tied; all they can do is to watch the destruction of their body and spirit silently. And murder happens, slowly and persistently, on the cell level, then it becomes visible, then they get old, prematurely, and then they die. The way of thinking and the firm belief that you can stop the decay is necessary to stay these degenerative processes. Don’t worry, you only need to make a firm decision to resist aging, choose life over decay and you’ll know what to do next.

Why Make Meditation a Part of Your Healthy Lifestyle

The benefits of meditation are broad and far-reaching and can help improve your quality of life, and the state of your mind, body, and spirit. Below are just some of the proven benefits of meditation.

Boost Concentration
The tenets of effective meditation have to do with the ability to block distractions and sharpen mental acuity. Enhanced concentration means you are better in focussing on a single task or even multitask with few clear objectives at the same time. In turn, this improved mind setup translates to longer-term memory as well, as making deeper connections with the neurons found in the brain.

Increase Self-Awareness
Most people think that they have a control over what it means to be self-aware, but in reality, most people do not. Being self-aware refers to being able to recognize traits of your individuality, whether it is good or bad. For example, you can manifest as a classic “angry” individual, but to yourself, nothing is wrong.
Being self-aware means that you can pinpoint when your angry responses are occurring, with the objective of correcting and improving yourself. When you take the time to meditate, you become better acquainted with yourself, ultimately becoming more comfortable with who you are, along with acquiring a much deeper self-awareness.

Improve Heart and Immune System Health
Although it is not entirely understood why meditation improves the health of these systems, it is thought to be related to the effect that relaxation has on the beneficial compound Nitric Oxide. Nitric oxide helps to relax blood vessels, lowering blood pressure, and could support in the expression of white blood cells, which are immune boosting cells.

Bust Stress
One of the primary reasons people try to meditate in the first place is to escape a world filled with stress. Also, of course, meditation is highly efficacious in achieving stress reduction. Performed efficiently, persons can gain control over both their nervous and emotional wellbeing, reducing the need for prescription medications to treat or help manage the same.
The calmness and quietness brought to mind during a meditative session do not end with the course. It transfers to day to day life and becomes a sort of coping skill, so the practitioner can better handle stress and stressful events with a heightened level of acceptance, so those stressors have much less of an effect on his or her mind and body.

Slow the Aging Process
Of particular interest is the massive benefits meditation can have on the aging process. Studies have shown that meditation alters brain chemistry to slow aging and that people who meditate tend to have higher densities of gray matter in the brain (basically, more brain cells) helping to stave off dementia and age-related cognitive decline.
Finally, people that meditate have been found to have more extended Telomeres; the cap ends of chromosomes, which as they become frayed over time, speed up aging. This process translates to a reduced biological age, even though you cannot alter chronological age (mainly looking like 30 when you are 60).

Managing Pain

1. Take Medical Advice
The doctor naturally is the best person to prescribe appropriate treatment. Be consistent with regular medical checkups and don’t let them slip, particularly if you’re starting to feel pain creeping in.

2. Watch out for Long-Term Side Effects
Painkillers might cause deterioration of the kidney function with excessive use. This is one of the reasons for avoiding long-term dependency on the painkiller. Hence, kidney filtration function is not as tiptop condition as in the past. With age, the blood flow decreases, including a reduced flow to the liver and results in less efficient break down of certain medications. Because of this reduced efficiency, it’s best to start with a low dosage of any drug. It’s one way to avoid a buildup of unwanted chemical components that the liver will have to work extra hard to break down.

3. Managing Headaches
Headaches are best nipped in the bud before they start. They particularly start occurring in your 30s as we spend tons of time on the computer. Take regular breaks and stretch your neck a little to avoid building-up strains.

4. Wrist Ache
Wrist ache is another hazard of professional working life and might lead to repetitive strain disorder or carpel tunnel syndrome. It often happens from typing on a keyboard all day or using a mobile phone for an extended period. Give your wrists a break and try to avoid too much repetition use of it. There are specially-designed workstations/desks which help you type correctly so as not to place undue pressure on your wrists. And maybe just take regular short breaks for other tasks, apart from using the computer keyboard or texting on the cell phone.

5. Managing Back Pain
Backpain is a common complaint as folk gets into their 40s and 50s. It comes from bad posture or an incorrect position at your workstation, placing a strain on the spine. Combating it or making sure you are not susceptible to it in the first place depend on watching your posture – a little pilates may be helpful – and also watching how you lift heavy things. Remember always to make sure you don’t carry more than 25% of your body weight.

6. Relieving Muscle Strain
If you’re the professional that sits at your desk all day, or perhaps you do the continuous cooking or engaging in other types of repetitive activities for long stretches of time, you are at risk of inviting muscle strains. These placed unnecessary stress on some or one of your muscles, and you’re experiencing an aching shoulder. Breaking up activity is usually the recommended way to manage this. Stretching, mainly before heavy exercise, loosens up your muscles and makes them more flexible.

7. Lose Weight
A lot of physical problems occurs mostly because of the excess weight of our body. Carrying a lot of weight and walking or running exert pressure on the knees. Similarly, a lack of movement can also make us more susceptible to back pain or can make the impact of a fall that bit more painful. Hence, the way forward is to watch our weight and strive to be within the recommended weight range for our height. This information can easily be obtained from a healthcare provider.

Age is just a number?

Time passes, and people change, day after day, decade after decade. We can’t stop the clock. However, you have more influence than you think. You can control what happens next. Only you can prevent time from making you weak, slow and ill . More precisely, you can stop yourself from ruining your own body and mind. Guess what the most critical force that dictates the tempo of your aging is? It is not time. It is you.
You don’t have to accept weakness, illness, sore joints, and so forth. You don’t have to be unattractive and annoying. Now you will learn how to stop the process that you used to think is inevitable. Aging gracefully is a choice and  is lifestyle related. Sedentary lifestyle, junk food, sleep deprivation, and chronic stress—any of these factors can make a mess of your life at the cellular level—with consequences that become visible later in life.
All of these factors combined can make a mess of your life. The combination of sedentary living, poor diet, and anxiety can caused unwanted outcomes over the years. And it can make you old decades before you get to certain age. Unfortunately, most people today live like this. They don’t sleep enough; they are under permanent stress in both their jobs and their homes; they eat unhealthy food, trying to find some comfort in it. The majority of people have somehow lost their compass. Or they don’t care. Or they believe they have no time to care while degrading the quality of their life on the way.
On the other hand, some young people may believe taking care of their health is boring or not cool.  while unhealthy lifestyle, which involves alcohol, cigarettes, and poor sleep hygiene, is relaxed. Well, it isn’t. The effects become visible somewhere around your 40th birthday. You can end up being pretty old and tired at 40 or fabulous after 40.We can be genuinely young, healthy, and attractive at 60’s. It is all your choice.

The only way to look good, the only way to be attractive at any age, and the only way to be functionally younger than average people of your age  is to be healthy.
Anti-aging, at its core, is an ongoing, proactive care for your health. And that does not mean that you need to be a hypochondriac. Just the opposite—obsessing with potential illnesses is something that old people do. Don’t do that. Don’t be on the dull and unattractive side. Devote yourself to taking care of your health, live fully in the present moment.  So, age is just a number.