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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 October 15, 2018

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

“Why am I so tired?” is a question that people ask themselves pretty frequently. Everyone gets tired at one point or another, particularly after something like an illness, a long night up with a sick child, or a busy week at work. When tiredness is persistent, however — when you feel tired as soon as you wake up in morning or when sleep doesn’t seem to help, no matter how much rest you get— it may often indicate a deeper, underlying problem.

While there are a lot of possible reasons for tiredness, here’re some of the most common causes of fatigue:

1. Dehydration

If you want to boost your energy levels, first check whether you are dehydrated. The human brain is 85% water, and needs to maintain this level in order to perform its essential functions.

If you fail to drink enough water, the brain extracts fluids from your blood to compensate for the deficit. As a result, the oxygen levels in your blood drop, reducing the amount of energising oxygen available to your organs and tissues. Fatigue and sleepiness set in rapidly, leaving you more vulnerable to the 2 pm post-lunch crash that many of us experience.

You cannot cure this crash with caffeine – the only long-term, effective solution is to drink hydrating fluids throughout the day.

2. Lack Of Exercise

A workout will surely leave you feeling even more tired, right? Wrong! As counterintuitive as it may sound, physical activities have an energizing effect. Moving your body releases endorphins, increases your heart rate, and boosts your concentration.

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Try to fit in at least 30 minutes of medium-intensity exercise every day. It’s easiest if you can make this part of our everyday routine, either as soon as you wake up or right after work.

3. A Poor Diet

The food you eat has a direct impact on sleep quality and the amount of rest you get every night. For maximum energy, stick to protein, slow-release carbohydrates, and a moderate amount of healthy (unsaturated) fats. The majority of your food should be plant-based, high in fiber, and low in sugar. These choices will prevent blood sugar fluctuations, which can leave you feeling exhausted.

An easy way to make sure you stick to a good diet is through meal preparation. It’s easy to just get take-out when you’re tired after work, but if you have a meal ready for you in the fridge, you’ll be less tempted by pizza or cheese.

Find out more about healthy meal prep here: 10 Meal Planning Apps You Need To Have To Get Healthier Easily

4. Skipping Breakfast

Physician Dr. Nerina Ramlakhan advises that eating breakfast is key to maintaining a good level of energy throughout the day. When you eat breakfast, you are sending calming signals to the areas of the brain responsible for avoiding danger, along with those that instruct the body to conserve as much energy as possible.

Ingesting food signals to your brain that there is enough food available to ensure our survival. This encourages it to stay relaxed, which in turn, promotes restful sleep.

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Some great ideas for a healthy, filling, and make-ahead breakfasts include overnight oats, smoothies, and freezer-friendly breakfast burritos.

Or if meal-prepping isn’t your think, stock up on easy but healthy breakfast foods like multigrain cereal, yogurt, and fruit: 20 Healthy Breakfast Choices That Will Save You Time

5. Poor Quality Of Sleep

We all know that it’s important to wind down a couple of hours before bed. But did you know that it’s what you do throughout the day that promotes good-quality sleep? It’s not just about the number of hours you sleep, but how restful and deep that sleep is.

TO feel rested, try to regulate your everyday routine to make your sleep deeper and better. Get up at a regular time in the morning to ensure that you get regular sunlight.

Eat nutritious foods in moderate amounts, and make sure you stay hydrated. Go to bed at the same time. And before bedtime, avoid screens that can give off harmful blue light and also keep you stimulated when you need to prepare for a restful night.

Read more about how to develop a routine that will get you better sleep: Poor Sleep Quality Comes from All the Things You Do Since Morning

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6. Sleep Apnea (A Person’s Airways Get Blocked off While They Are Asleep)

Sleep apnea is a common sleep disorder where a person’s airways get blocked off while they are asleep, causing their oxygen levels to drop while they are asleep. This often causes people to stop breathing at night and then to jerk themselves awake (this can happen over 30 times an hour).

Because of this, people with sleep apnea can feel short of breath and have low energy levels. Mouthpieces and other devices to aid in breathing as well as the use of a special breathing machine to keep oxygen levels in a safe zone.

If you feel tired all the time and think you might have sleep apnea, consulting with a doctor is important. Do a sleep study, as this can often reveal if there is an underlying problem causing your tiredness — and once a diagnosis is made, treatment to help you get your energy back begins.

7. Depression

Depression is the most common mental health disorder in the United States (and in many other countries of the world as well). It is marked by persistent feelings of sadness or unhappiness but has physical symptoms, too. Apart from fatigue, people may also experience changes in sleeping and eating habits and difficulty concentrating.

Treatment can often center on anti-depressants, counselling and lifestyle changes like stress management to help manage this condition. You can take a look at these 15 Ways To Overcome Depression And Sadness.

Many people also benefit from activities like yoga and meditation, which help regulate both the body and mind.

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8. Hypothyroidism

If a person has hypothyroidism, their thyroid gland does not produce adequate levels of these important hormones— and the result can be a persistent and unrelenting fatigue, even if someone is getting enough sleep. Other common symptoms of this disorder include mood swings, weight gain and feeling cold all the time.

Fortunately, simple blood work can reveal if there is a problem and it can be treated with artificial thyroid hormone pills like Synthroid. Check here for signs of having a thyroid problem. If you suspect that you might have hypothyroidism, talk to your doctor.

9. Anemia

People with anemia are not able to make enough red blood cells to transport oxygen throughout the their bodies. This is often due to a lack of nutrients like iron or B-12 and can be caused by problems such as heavy periods, bleeding in the digestive tract or pregnancy (due to the increased demands of the growing baby).

However, in most cases, this can be resolved with treatments like changes in diet, iron supplements or B-12 shots.

While here are some drinks you can try to relieve symptoms of Anemia, it’s best to do a blood test and consult your doctor in case of any hidden medical conditions.

10. Cancer

While you shouldn’t be freaking out about cancer just because you are tired, it is a fact that fatigue is one of the symptoms of cancer. Other common symptoms can include unexplained weight loss and the presence of palpable lumps or growths. This disease is marked by the abnormal and uncontrolled growth of cells that can do damage to surround tissues and possibly spread to other parts of the body.

Diagnosis is usually by biopsy and treatment often focusses on radiation, chemotherapy or surgery— and generally when a diagnosis is made early, the outcomes for the patient are better.

Featured photo credit: Lily Banse via unsplash.com

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