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Scientists Dig Out Why You May Be Aging Faster Than Your Friends

Scientists Dig Out Why You May Be Aging Faster Than Your Friends

You know what gets me? All those friends and ex-colleagues who are off to India, planning on following courses (such as cooking and gardening), going to the theatre every week — and they are all the same age (or even older) than me! They look younger too. Not only that, it also seems I am aging faster than they are. So, what is their secret? I was determined to find out.

I wanted to go a bit deeper than the usual lifestyle hints about obesity, smoking, and getting exercise. Here are 5 surprising facts which will help you to slow down the aging process.

1. Anxiety and phobias raise their ugly heads

Did you know that 8% of Americans (mostly women) suffer from some sort of anxiety disorder or phobia? When it comes to social phobias, they feel very uneasy when they are with company. Then there are lots of other phobias which are really interfering with their enjoyment of life. The bad news is that these phobias cause faster aging. A research team from the Brigham and Women’s Hospital analyzed over 5,000 women between the ages of 42 and 69 and found those who were suffering from phobic anxiety were not aging well at all. The best way to solve the problem is to get help through cognitive behavior therapy to try and keep your anxiety under control so you can live a longer and happier life.

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2. Mediterranean diet will help you age better

As our cells age, the DNA telomeres get shorter and shorter. If we are to halt the advance of aging, the secret is to keep those telomeres as long as possible, thus helping us live to a ripe old age. You may be wondering how a Mediterranean diet can help with this?

The British Medical Journal has published a very interesting study showing that the Mediterranean diet helps the most with longevity, when compared to other cultural diets. This study followed 23,000 men and women who had no major illnesses such as cancer, diabetes, or heart disease. Those who were on the Mediterranean diet had a significantly longer life. Just in case you have forgotten what this diet is all about and want to catch up on those friends, try changing your diet to include more olive oil, fruit, vegetables, nuts, and legumes. Cut down on meat and fish.

The best news of all is that you need not worry obsessively about putting on a few extra pounds. This diet will also help smooth out wrinkles, making you look younger. Chocolate was once the number one fat enemy. It is now the doyen of anti-aging foods!

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3. Don’t be lonely

With advancing years, you are always tempted to do less because you simply have not got enough energy. This sort of decline in activity often means your social contacts start to wither and die. You give fewer dinner parties. To put it simply, you are just alone a lot of the time. You may like being alone; however, when that turns to loneliness, then you may be shortening your life. Loneliness is the number one enemy for aging faster. There are lots of studies to prove just that. One research study found that the lonelier people who were studied experienced a 40% percent more rapid decline in movement and agility. This sort of decline in motor activity is also linked to a 50% increased risk of death. The only solution to reduce both loneliness and inactivity is to get moving again, preferably in the company of others.

“Social contact is a fundamental aspect of human existence. The scientific evidence is that being socially isolated is probably bad for your health, and may lead to the development of serious illness and a reduced life span.” – Andrew Steptoe – University College, London.

4. Antidepressants may reduce your lifespan

I bet you that any 90 or 100 year old person you know was never on antidepressants, nor had them prescribed for even a very short period of time. How can I make such a bold claim? Does this really mean that antidepressants can shorten your life?

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Let’s look first at how many people are on these drugs. A CDC report from 2011 shows that 11% of the American population are on antidepressants. The bad news is that these meds have long term negative side effects. The worst news of all is that they can shorten your life. Lots of studies show that there is an increased risk of death in the over 50s. One study shows that critically ill patients who are on these meds were more likely to die when admitted to intensive care units.

When depressed patients were asked about taking all those meds, they said that would have liked more choices in treatment. They also said that more attention could have been given to counselling, dieting, and the importance of physical exercise.

5. Reduce your sun exposure

Nobody can claim that the sun will directly shorten your life. However, too much sun exposure will age your skin and increase your chances of getting skin cancer. This could mess up your plans for living longer and looking great. The key is to get sunshine in moderation and sufficient protection because it can really benefit you. The Vitamin D from sunshine has enormous health potential.

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“If I had to choose a religion, the sun as the universal giver of life would be my god.”- Napoleon Bonaparte

Now that you know what those friends never told you, take a long hard look at your lifestyle and see what you can change. You might as well start to overtake them in the age race!

Featured photo credit: Ageing – 1979 and 2008. I feel old!/ Roger Blackwell via flickr.com

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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