Defy The Aging Process!!

By Marianne Morano, M.S., ACSM, CWC

Searching for that fountain of youth?  Ever wonder how to defy the aging process?  This article aims to address tips on maintaining youth on the inside and slow down aging. 

In 1513, Ponce de Leon searched for the Fountain of Youth, and men have been seeking eternal life on earth ever since.

Aging is a fact of life for all living organisms including plants, animals and humans.  We are born, live a short life and then die.  This is the cycle of life.  Humans have a natural instinct and will to live, and the ability to actually do something about aging due to the advances in agriculture, medicine and the thought process to change unhealthy habits.  The human body has an innate system to continually regenerate cells, keeping the body young; however, this becomes compromised as we reach middle age with this process becoming inefficient and less effective leading to aging of the body.  Thus, the typical aging signs such as wrinkles, decline in cognitive function, weight gain, graying hair, physical frailty and loss of energy begin to develop.  The body becomes less efficient at handling stress, environmental factors and cell regeneration, all leading to the risk of disease.  As modern scientific theories suggest that aging may be treated as a disease, it has the potential of being cured or at least put into remission, thereby slowing down the aging process.

Turning the clock back to when you were 21 may not be desirable; however, being able to feel how you felt at 21, and having the energy, optimism and vitality of a 21 year old is very desirable for most.  Being able to recapture “21” is actually essential for a healthier, happier life in the long run.

Aging is inevitable and uncontrollable; however, how we age is within our control.  They say, “50 is the new 30”, so what can we do to achieve this fountain of youth?

How To Slow Down Aging!

The first and most important thing to reverse or slow down aging is to change behaviors to reflect healthier lifestyle choices.

• Exercise regularly to increase our cell’s telomere length.  Longer telomere length equates to slowing down the aging process as opposed to being sedentary, obese or diabetic, all contributing to shortening telomere length and speeding up the aging process.
  • Cardiovascular exercise such as walking, cycling, swimming or jogging helps to reduce blood pressure, stress and increase mood, all decreasing risks for developing disease.
  • Incorporate resistance training to create stronger muscles.  This will give you confidence in your abilities to do more physically than most of the aging population, as you build stamina and avoid injuries.
    • Focus particularly on your legs and core.  For example, use dumbbells while performing squats, lunges, calf raises or any combination moves that challenge your core and legs.  These muscle groups will aid in balance and prevent falls and injuries, while easily performing activities of daily living.
• Sleep 7-8 hours each night to repair cells and recover from daily stressors
  • Try changing sleep habits and go to bed earlier to achieve 8 hours of rest. It usually takes 6 weeks to form new sleep habits creating more energy and less dark circles or bags around your eyes.
  • Avoid watching a computer or phone screen prior to sleeping, as the brain will become confused and over stimulated, leaving you tossing and turning with difficulty falling or remaining asleep.
  • Avoid eating or drinking alcohol, caffeine, and nicotine prior to sleeping.
  • Incorporate relaxation methods such as deep breathing, progressive muscle relaxation, yoga or meditation to assist in a restful sleep.
  • Exercise during the day to increase sleep; however, avoid exercising too close to bedtime as this might interfere with sleep.
• Eat well with balance, variety and moderation to ensure proper fuel to keep cells healthy and reduce the shortening of telomeres that causes aging.  For example, eating more foods high in Omega -3’s increase cell’s telomere length and longevity.
  • Include a fruit, a vegetable and a tall glass of water at every meal. The antioxidants in fruits and vegetables energize the body. 
  • Eliminate sugar, as sugar causes inflammation in the body and inflammation is the precursor to many diseases.
  • Read food labels carefully and avoid ingredients you cannot pronounce.
  • Eat whole foods, and shop the perimeter of the supermarket to avoid packaged and processed foods.
  • Restricting calories to a proper amount for nutrition, approximately 20-40% less than the typical American diet, may extend life according to studies performed on mice and monkeys.
• Pamper yourself to nourish your skin, hair and body, and increase vitality.
  • Use an exfoliating mask to tighten skin and remove dead skin cells, use a toner with cider vinegar to keep skin cells hydrated and prevent wrinkles and a moisturizer for face and body to keep skin hydrated and nourished.  Visit www.timelessorganicsskincare.com for a complete line of 100% organic skincare as an example.
  • Visit a salon to determine the right type of hair care products for your hair type to keep hair looking young and nourished.  Use Moroccan oil and massage it into your scalp and hair to stimulate circulation, coat the hair shaft, and restore elasticity and texture to your hair.
  • Visit a spa for a facial and massage as a way to relax and revitalize.
  • Rubbing the juice of a lemon on dark spots can reduce their appearance as the Vitamin C inhibits melatonin production that is responsible for the dark spots.  Leave the lemon juice on the spots for 10-15 minutes before showering and cover up before sun exposure.
• Keep mixing your routine up to keep you energized as the body becomes familiar quickly and is always looking for new and exciting opportunities.  For example, try a new recipe, or run on a different route or different time of day.
• Rekindle the past.  Listening to music you grew up with, watching old TV shows and movies, reminiscing with an old friend or family member, visiting places from your past are all ways to reconnect with your youth.
  • In a Harvard University study, subjects placed in an environment that resembled their youth experienced marked improvements in their memory, vision, happiness level, and health.
  • The feeling of connection to things that made you happy in your youth is great for the soul and reenergizes you with warm feelings that carry over in your everyday activities.  Our mindset is what limits us.  If you think old, you will age quicker.  If you think young, you will remain young biologically.
• Remain positive.  As we age, there are some negative situations that we are faced with, but always focus on what is going well to remain energized and motivated to do youthful things.  Negativity drains our emotions and energy.  Research studies show that positive people usually live longer than negative people.  Betty White, the renowned 94 year- old actress, contributes her longevity to always remaining positive and laughing everyday.
• Live life with a purpose.  Humans search for affirmation.  Being able to do something you love and feeling a sense of pride and accomplishment in what you do each day contributes to longevity.  Research shows that those who ward off retirement have less risk of heart disease, depression, and they have a stronger immune system to ward of illnesses and disease in general.  Even if you do not have a job later in life, do something everyday that you love and create a sense of fulfillment.  Revisit your vision and value in life to determine people, things, and events that give you purpose and meaning, and motivate you to be happy and fulfilled.
• Keep your mind active. This is equally as important as physical activity to ward off cognitive decline such as dementia and Alzheimer’s disease.  Crossword puzzles, reading, taking a new route when driving or walking, a new hobby, and learning a new skill are a few examples.  This helps neurons (brain cells) function more efficiently in controlling bodily functions and dealing with memory and thoughts.
• Routine medical checkups.  This is extremely important in maintaining health and youth.  Visiting a physician each year to determine health status via blood work, diagnostic testing, and possible visits to other specialists is vital.

In conclusion, although there is no such ‘fountain of youth’ per se, changing lifestyle habits to include those recommended in this article may contribute to defying the aging process, or at least slowing it down to include many more productive years filled with happiness, optimism, vitality, purpose, health and wellness.  Scientists may one day be able to bottle the fountain of youth in a pill; however, until that day we all need to revisit our own vision and value for life, find our sense of purpose, and analyze the types of habits we are currently engaging in and how we can change some of them to reflect actions that will contribute to our own personal fountains of youth.

--------

Marianne E. Morano, M.S., ACSM, CWC serves on Cancer Schmancer's Medical Advisory Board. She is a Clinical Exercise Physiologist and the CEO and Founder of Fit or WHAT, Inc. Her mission is to empower clients and the community to achieve their personal best through healthy lifestyle programs, creating longevity and quality of life.