Battling against aging doesn't come easy for some. Most people forgot to pick up those long-term health goals along time ago. The biggest fight against aging is stopping chronic diseases such as heart disease, cancer and diabetes taking hold, which are the biggest causes of premature death. We all know exercising and eating right helps, but here’s some simple tips to help you make a major impact on your overall health and longevity.
Exercise – Move more (You can’t and shouldn't avoid this)
Inactivity and a decrease in muscle mass can advance aging. You can hinder this process by taking part in simple tasks such as cleaning, gardening, long walks, swimming and lifting things. Exercise with resistance and body weight will help you maintain muscle mass throughout life. Don’t forget to stretch, regular stretching can prevent muscle soreness, improve posture, and reduce your risk of injury
Eat lots and lots of fruit and vegetables
As we all know, eating a wide variety of fruit and vegetables is really good for you. People who get at least their 5 a day consistently, have the lowest rates of chronic diseases, are able to maintain a healthy body weight and live a longer healthier life.
Eating a rainbow of fruits and vegetables throughout the day with every meal and snack, will give you a different range of nutrients and antioxidants, which can fight aging from all angles and support immune function.
A recent report in the European Heart Journal found that people who eat eight or more portions of fruit and vegetables a day have nearly a quarter less chance of dying from heart disease than someone who eats only three – the national average.
Take a multivitamin and mineral supplement daily
Taking a daily supplement can help fill in the nutritional gaps. This does not compensate for a poor diet, as nothing beats the nutrition you can get from a healthy diet. With today’s intense farming methods and nutrient depleted soils, our food is becoming less nutritious than it was say 50 years ago. Not to mention the pesticides blocking nutrients from our foods, as our body utilizes the nutrients to deport the toxic pesticides instead of putting them to use in other important areas of our body. This is why it’s a good idea to go organic where you can, to decrease your exposure to toxins and pesticides.
Omega-3 Fatty Acids
In recent studies it showed, people with the highest levels of EPA and DHA in their blood had the lowest rates of heart disease and the slowest rates of chromosomal aging.
EPA and DHA are found in fish such as sardines, herring, mackerel, trout, salmon, tuna and halibut. It is recommend you eat fish around 3 times per week, but if you don’t like fish, you can also take a quality fish oil supplement daily, which works just as well as eating fish.
Green tea contains EGCG, a potent antioxidant, which can have an anti-carcinogenic effect. Not only that, it can help you shed those extra aging pounds you are carrying around with you. EGCG combined with caffeine can help you lose as many as three pounds in 12 weeks, and one inch off your waist, according to a study in the American Journal Of Clinical Nutrition. Drinking 3 to 5 cups of green tea a day can enhance fat loss.
White tea is packed with the antioxidant polyphenols. Polyphenols can help fight heart disease, cancer, premature aging and some common bacterial infections.
Eat nuts and seeds
Nuts and seeds contain disease fighting and anti-aging antioxidants, including vitamin E, plus omega 3 fatty acids.
As we age, our hormones start to plunge and you start to experience the dreaded aging symptoms. Your skin starts to lose its elasticity, lean body tissue decreases, fertility decreases and signs of aging dawn on you. The pituitary gland releases growth hormones, which begin to decrease after reaching 35. Nuts and seeds contain the amino-acid arginine, which helps fight heart disease, high blood pressure, infertility and can help stimulate the pituitary gland.
Use herbs and spices
By cooking with herbs and spices instead of the usual salt and butter, can cut fat, sodium and overall calories, improving foods health benefits. Many herbs contain a variety of vitamins and minerals, and are believed to have age fighting properties.
Chew your food properly
Taking your time to chew your food properly makes it easier for your body to absorb nutrients. It takes 20 minutes for your stomach to signal your brain when you are full. Eating slower will usually contribute to less calories being eaten, and prevent over eating.
Eat dark chocolate
Chocolates antioxidant power has been raved about for a while now. Eating sugar free, at least 80% dark chocolate has blood pressure lowering benefits, cutting your risk of heart disease. That doesn't mean you should go and eat chocolate all day long. Stick to just 30 calories worth a day, everything in moderation.
Keep your mind stimulated
Once we stop we can deteriorate rapidly. Keep your mind stimulated by playing memorising games, not using a calculator to do math, and learning something new. Boosting your brainpower diminishes your chance of developing dementia.
Give up the smoking
Not that this needs subject needs explaining. Smoking shortens your life by 10 years, lowers your quality of life, increases your chance of illness and disease.
Go whole grain
Stop eating the empty calorie white stuff, which takes your blood sugar on a roller coaster ride. Whole grains keep your blood sugar steady; they are high in fibre and slow digesting.
Floss every day
Flossing daily is not only good for your teeth, it helps get rid of bacteria that causes gum disease, and other problems such as cardiovascular disease.
- · Don’t for get your sunscreen
- · Buy yourself a pet
- · Laugh more
- · Stop moaning so much
- · Help others
- · Relax before bed
- · Go to bed earlier
- · Snuggle with your partner
- · Practice balancing
- · Make time for yourself
- · Measure yourself with a tape measure, not your weight
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