Ageing: Here Is How You Can Fight Your Ageing Process

Stay Young Bureau | Aug 05, 2023, 13:00 IST

Ageing is an inevitable aspect of life, accompanied by wisdom and experience. However, it's only natural to desire a slower passage of time.

We all wish to discover ways to decelerate the ageing process. Interestingly, our actions can either hasten or impede various aspects of ageing.

By following the steps below, you can enhance your journey of graceful ageing, both internally and externally. While stopping or reversing ageing may not be feasible, it's worth considering the following anti-ageing habits.

Maintain an active lifestyle

Engaging in regular physical activity brings numerous benefits to your body on a cellular level, ranging from reducing inflammation to promoting the production of collagen cells. These biological effects play a significant role in influencing the ageing process.

Scientific studies have indicated that people who maintain consistently high levels of activity tend to have longer telomeres. Telomeres are protective caps found at the ends of chromosomes that naturally shorten as you grow older.

When it comes to ageing, cardiovascular exercise seems to exert a more pronounced effect than resistance training. High-intensity interval training (commonly known as HIIT) and endurance training have a greater impact on telomere lengthening compared to resistance training.

Furthermore, exercising your muscles leads to an increase in the number of mitochondria, often referred to as the "powerhouse" of the cell responsible for energy production. Surprisingly, even minimal amounts of exercise can bring about significant changes.

Ensure restful sleep

Restful sleep acts as a rejuvenating process for your brain. While you sleep, your brain effectively eliminates toxins, including those linked to Alzheimer's disease.

However, it's crucial to strike a balance and avoid excessive sleep as well. Comprehensive reviews of sleep research and mortality rates reveal that sleeping less than seven or eight hours increases the risk of death. Conversely, sleeping more than 11 hours per night is associated with an even greater risk.

To enhance the quality of your sleep, prioritise sleep hygiene. This involves adopting habits that promote better sleep, such as maintaining a consistent bedtime routine, refraining from consuming caffeine and alcohol before bed and keeping electronic devices out of your bedroom.

Anti-inflammatory diet

Consuming a diet rich in inflammatory foods accelerates the ageing process by impacting the length of telomeres. Telomeres are protective structures situated at the ends of chromosomes, playing a crucial role in cell division. Comparable to a clock, the length of telomeres determines the age of the cell, with shorter telomeres indicating an older cell. By adopting an anti-inflammatory diet, you can prevent the premature shortening of telomeres, thereby reducing the likelihood of early ageing.

Drink alcohol moderately

Engaging in long-term and excessive alcohol consumption, known as alcoholism or alcohol use disorder, can hasten the ageing process and elevate the likelihood of cognitive issues such as dementia. Additionally, consuming alcohol excessively poses various health risks, including elevated blood pressure, heart disease, stroke, liver disease, depression, anxiety, cancer, and a compromised immune system. Therefore, it is crucial to exercise moderation when consuming alcohol to maintain a healthy well-being.

Manage stress

Stress is an inevitable aspect of life. However, prolonged and persistent stress can have detrimental effects on our health, potentially leading to premature mortality. Chronic stress has been associated with various severe health conditions, including heart attacks, strokes, diabetes, depression, immune system disorders, migraines, as well as digestive problems such as heartburn and nausea.

Smoking: stop or avoid it

If you engage in smoking, you are likely aware that quitting is highly beneficial for your well-being. However, quitting smoking is a formidable task, and many smokers make multiple attempts before achieving success. To aid you in overcoming this habit, consider these reliable and tested strategies.

Discovering new hobbies

Exploring novel and purposeful hobbies can effectively nurture your sense of meaning and captivate your involvement as you journey through life. People who actively participate in hobbies, leisurely pursuits, and social activities tend to experience greater happiness, reduced chances of depression, and prolonged lifespans.

Conclusion

The key to graceful ageing lies in prioritising your health and happiness rather than solely focusing on wrinkle prevention. Embrace a wholesome lifestyle, cultivate meaningful relationships, and engage in activities that bring you immense pleasure. While it's normal to feel apprehensive about the potential difficulties associated with ageing, remember that reaching out to someone you trust and expressing your concerns can provide valuable support.

Disclaimer: The above content is for informational purposes only and should not be used as a substitute for the advice of a qualified physician or doctor. The Company does not vouch for or endorse any of the above content, and disclaims any and all warranties, express or implied, relating to the same.