Aging is a nonstop process that begins as soon as an individual is born. However the process of aging becomes more evident as one enters their 30’s. The major indications being the extra laugh lines around the mouth and small wrinkles around the eyes. Though there is no escaping from the aging process, you can however slow it done by adopting healthier lifestyle. The process of aging is controlled by many interlinked factors and by implementing some simple changes in your day to day routine you can set the pace of your biological clock which controls aging. In order to slow the aging process, follow these easy instructions given below.
Complexity Level: Moderate
Instructions:
- Eat a nutritious diet: Your diet should include a healthy mix of carbohydrates, vitamins, minerals, fats, fibers and antioxidants. It will not only build your health but also protect your body from diseases and slow the process of aging. Include fish and green tea in your diet as they contain rich sources of antioxidants necessary to fight aging. Cut down on your sugar intake to increase your metabolism rate. Switch to olive oil while cooking and try to stay away from high calorie unhealthy food.
- Exercise regularly: Introduce regular exercise into your routine. Start with basic exercises such as stretching and aerobics and then move on to include both cardiovascular and weight training exercises. It will keep your muscles toned and your bones strong, increase your blood circulation, lower your blood pressure and improve sugar level. Exercising will not only keep you fit and improve your immunity but also will act as an anti-depressant. Introduce at least a 45 minute exercise regime in your schedule to keep your weight in check and to stay toned and youthful.
- Quit Smoking: Smoking is not only dangerous to your health but it also accelerates the process of aging. Smoking intensifies the risk of a variety of life threatening diseases, such as heart disease, stroke and different types of cancer. In addition to this it causes premature wrinkles and dries your skin to give a grayish unhealthy look to it. Cutting the nicotine will boost your health as well as slow the aging process.
- Avoid too much of sun: The ultra violet rays of sun causes premature wrinkles and dries and darkens your skin. Every time you step out of the house don’t forget to use sun screen on your exposed body parts. Use it even during monsoons as UV rays are not blocked by clouds. Select a sun block with a minimum of SPF 25 to protect your skin from darkening and aging. If possible carry an umbrella with you to avoid direct sun rays.
- Avoid stress: Stress is a major cause of many health related problems. Stress releases a hormone called cortisol which ages your brain and body. To lower stress level meditate for a few minutes daily to calm your mind, lower your heart rate and increase the flow of oxygen to your brain. You can also inculcate new habits such as photography, painting etc. to release stress.
Frequently asked questions:
What is BMI?
BMI is the short form of Body mass index which measures body fat based on height and weight and is relevant to both adult men and women.
BMI = Weight (kg)/ Height2 (m2)
Below 18.5 is considered underweight. Normal BMI ranges from 18.5 to 24.9. Overweight ranges from 25 to 29.9. 30 and above is considered as obese. If you fall into the overweight and obese category then it is time to reduce weight by choosing a healthier lifestyle
Quick tips:
- Drink plenty of water throughout the day to rejuvenate your skin and flush out the toxins from your body. Drink minimum of 8 glasses of water in a day.
- Get at least 6-8 hours of sleep daily to revitalize yourself.
- Cut down on your coffee intake.
- Listen to your favorite music, watch movies or simply go out with your friends to reduce stress.
Things to watch out for:
- Do not go to sleep on a hungry stomach. If you are feeling hungry have a light snack such as an apple before going to bed.