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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 January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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