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Scientists Find That Age Is Just A Number, And Here Are 7 Ways You Can Slower Aging Process

Scientists Find That Age Is Just A Number, And Here Are 7 Ways You Can Slower Aging Process

Is age really only a number?

That’s the old cliche, but it turns out it really is the truth. Recent research has shown that there is a vast difference between chronological age, how old you are in calendar years, and biological age, how old your body appears to be at the cellular level. In short, biological age is a measure of how quickly your body systems are declining.

This study found that while most people age at approximately one biological year for every chronological year, that isn’t always the case. Some of the subjects were aging as quickly as 3 biological years to every calendar year, clocking in at a biological 60 years old at 38 years old chronologically. Others appeared not to be aging biologically at all, with a few who were 8 years younger (38 chronologically but only 30 years old biologically).

Don’t mistake this as some fad science of the minute. Biological age matters. As you’re aging, you’re declining, and that decline will affect every aspect of your health, wellness, and appearance starting as early as your mid-twenties to early thirties.

“Already, before midlife, individuals who were aging more rapidly were less physically able, showed cognitive decline and brain aging, self-reported worse health, and looked older.”- Belsky, Caspi, Houts et al.

Think it’s all dumb luck and chance? There is nothing you can do about aging? Some people are just destined to decline quickly and grown old at a young age?

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Not at all. Only about 20% of your rate of biological aging can be blamed on your genetic code.The remaining 80% is based on environmental and lifestyle factors, many of which you have control over. With just a few simple actions you too can slow the aging process.

1. Drop and Give Me 20

Resistance training has been shown time and again to be among the most potent anti-aging strategies available. Muscle mass peaks around the mid 20’s and slowly begins declining from there. This age related loss of muscle mass has been termed sarcopenia which has been associated with declining strength, endurance, power, vigor, resilience, bone strength with increased body fat, lethargy and even cognitive decline.

Like compound interest, the loss of muscle each year is small at only 1-3% however, after a decade or two your body composition could look very different. Noticeably fatter and weaker. The great thing is that recent research has started to question if sarcopenia really is a natural fact of life or is merely the result of a lowered activity level. Several studies have shown that strength training programs can not only halt age related muscle loss, but even result in muscle gain in someone as old as 70.

“This study contradicts the common observation that muscle mass and strength decline as a function of aging alone. Instead, these declines may signal the effect of chronic disuse rather than muscle aging.” – Wroblewski et al.

The most effective strength training programs tend to be those that focus on large, multi-joint, compound lifts that stress many muscle groups. Exercises like squats, lunges, deadlifts, pushups, pull ups, and bench presses. So you’re never too old and it’s never too late to start weight training and experiencing the fountain of youth that it is.

2. Order the Fish and Drizzle Your Vegetables with Olive Oil

The Mediterranean diet has consistently been linked to living longer and better. One of the most consistent findings associated with a Mediterranean diet is that it is protective of the brain and helps slow or even stop the cognitive decline that comes with aging.

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“In an older population, a Mediterranean diet supplemented with olive oil or nuts is associated with improved cognitive function.” – Vallis-Pedret, Sala-Vaila et. al

Foods that are included in the Mediterranean diet are fish, poultry, fruits, vegetables, olive oil, seeds, nuts, legumes and even alcohol in moderation.

3. Drink a Glass of Red with Dinner

While any alcohol, in moderation, has been shown to help slow aging, red wine is especially powerful due to the presence of resveratrol, an anti-oxidant-like compound. Resveratrol has shown great promise as an anti-aging agent. It’s found in grapes, peanuts and mulberries but is especially concentrated in red wine. Remember, you only get the anti-aging benefits of alcohol with light to moderate consumption, no matter what type of alcohol. So limit your intake to no more than a glass or so a day.

4. Train for a 5K

Aerobic exercise helps maintain your heart, vascular system and even brain. One of the foremost theories in the field of anti-aging is the mitochondrial decay theory. This theory essentially says that we age partly because the mitochondria in our cells don’t produce energy efficiently as we age. Aerobic exercise stimulates the production and repair of the mitochondria and may help to offset this cause of aging. As one study put it:

“…endurance training increases mitochondrial function, stimulates spontaneous physical activity, and is a viable approach to interrupt the vicious cycle of aging.” – Eluamai, Brooks

Lace up the shoes and start training right now, you can find a race when you get back.

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5. Buy a Nice Mattress

Sleep is your greatest recovery tool. Research has consistently shown that poor or restricted sleep increases as we age and is linked to many diseases. Cognitive ability, testosterone levels, even your skin is ravaged by a lack of sleep.

“Poor sleep quality can accelerate signs of skin aging and weaken the skin’s ability to repair itself at night.” – Dr. Daniel Yarosh

You must do whatever you can to get a solid 6 to 8 hours every night. We’re not talking about 6 to 8 hours in bed with 2 of them spent watching Seinfeld reruns, checking emails, and liking Grumpy Cat memes. We’re talking 6 to 8 hours of quality sleep. The deep, restful, uninterrupted, sleep that allows you to wake up, preferably without the help of an alarm, feeling rested and rejuvenated.

6. Put that Mattress to the Test

Go have sex.

Dr. David Weeks has done research on what keeps some young and found that it boiled down to two primary factors.

“The key ingredients for looking younger are staying active … and maintaining a good sex life.” – Dr. Weeks

His research found that regular sex, with a committed partner, up to three times a week, lead to someone looking between four and seven years younger than their chronological age. Researchers are not quite sure how or why regular sex has such a powerful effect. It could be that sex increases intimacy with your partner and your sense of connection. It could be that sex releases certain hormones that are known to decrease as we age. It might even be that sex can be somewhat vigorous and the anti-aging boost is from the physical activity.

But really, does it matter?

7. Take the Stairs

While consistent, structured, exercise is important, simply living a physical life and taking walks, doing yard work, swimming, playing sports or anything else that gets you up and moving, on a daily basis is as important as anything else on this list. Simply keeping your body moving is the greatest protector against aging that we know of.

“Regular physical activity is perhaps the lifestyle-behavioral strategy for which there is the strongest overall evidence of function-preserving effects with aging.” – Sears, Justice, Larocca

Staying biologically young isn’t easy, but it’s totally worth it. Why grow old and become frail when you probably don’t have too? The benefits of remaining biologically young are just too many to ignore. By taking these steps you’ll be smart, strong, vigorous, and literally remain biologically young at heart.

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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