We all want to live a long, happy life so its important to hold on to our health for as long as we can. Here’s five proven methods to help you age well on the inside, and out:
1. Avoid too much sugar
The ageing process can be accelerated by having higher than optimal blood sugar levels, with glucose molecules binding with serum proteins to form advanced glycosylation endproducts (AGE’s). Avoid processed foods, especially sugars, to reduce tissue acidity and this ageing effect.
2. Eat smaller meals
Eating less calories each day after the age of 50 has been shown in medical research to prolong life. This can be achieved by reducing meal sizes and avoiding snacking between meals.
3. Exercise for 30 minutes a day
Regular daily exercise for 30-40 minutes lengthens the telomeres on our chromosomes, a process which protects our genes from age-related deterioration. Building lean muscle mass with resistance exercise also contributes to longevity and prevention of complications of ageing, such as falls and fractures.
4. Target menopause with aerobic exercise, cool foods, natural fibres and sleep
The menopause can be a very difficult period of a middle-aged woman’s life. Research has shown convincingly that 30 minutes of aerobic exercise daily reduces the frequency and severity of her hot flushes, as well as reducing her risk for breast cancer by more than 60%. Choosing cooling foods such as fennel, cucumber and mints (avoid heating spices, onions, garlic and chillies), wearing natural fabrics rather than synthetics, keeping well-hydrated and getting plenty of deep refreshing sleep can all reduce the symptoms of menopause. You can always find symptomatic relief from menopause by taking a quality, targeted supplement.
5. Change your attitude
The best way to slow down your rate of ageing is to change your attitude – remain young at heart and you will instruct your physiology to behave in a younger way. Keep the company of younger people, dance, play and laugh – it is hard to become old and grumpy if you do these things!