According to the National Institutes of Health, aging is one of the least understood process. The external signs of aging has to do with the series of processes going on in your cells. This will give rise to the visible changes you notice like your hair turning grey, appearance of wrinkles, and other signs.
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Free Radicals and Aging
Free radicals are the noxious byproducts of cell metabolism which are responsible for damaging DNA over time, thereby leading to cell death. The engines of cell metabolism called mitochondria, are thought to play a vital role because of the uneven free radicals they produce. This theory led to the current belief that consuming antioxidants in food would thwart this process.
Age related changes in the body depends on a variety of factors. They include:
- Activity levels
- Environmental exposure
Preventing Cardiovascular System Aging
As we grow older, our heart muscle thickens and blood vessels get stiffer, this reduces the amount of oxygen available to the brain and body. Your breathing capacity drops by 40%. You can remedy this be engaging in regular, sustained exercise to improve function of heart and lung.
Preventing Aging of Your Bones and Muscles
From the age of 35, bone density diminishes on average and it is higher in women have gone through menopause. You can remedy this by engaging in regular exercises like running, walking, weight-bearing exercise like strength training. Lack of frequent exercise leads to rapid decline in muscle mass.
Preventing Brain and Nervous System Aging
Increase in age causes us to lose structure of nerve cell along with some function of individual nerve cells. Adult nerve cells may replicate, but experts don’t understand the extent of this regeneration. Normal aging of your brain does not include the severe decline in mental function caused by diseases like dementia and Alzheimer’s. Brain functions can be improved by trying brain exercises and learning new skills like taking up a new beneficial course, learning musical instrument, and dancing.
Slowing Down the Aging Process
Aging can’t be avoided, however, there are several measures you can take irrespective of your age that can turn back your biological clock and help you live longer while looking younger. They include:
- Avoid smoking: When you avoid or quit smoking, your circulation and blood pressure improves, thereby reducing your risk of developing cancer.
- Eat well: Processed foods, sugar, salt, and fat are all creating disorder on our bodies, leading to a multitude of severe health conditions, including high blood pressure and cardiovascular disease. Reduce intake of sugary drinks and white starches, and include more vegetables, fruits, fiber, and lean proteins in your meals.
- Exercise. 30 minutes of regular exercise daily can improve longevity. You can take a jog, walk the dog, join a fitness class, or ride a bike.
- Get quality sleep: Endeavour to get a good night of sleep to reduce your risk of heart disease and lower your stress levels.
- Don’t stress: Avoid stress and anger because it can have a harmful effect on your health. Manage your stress level by going for a break, meditation and journaling your daily activities.
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