Old age is a process of aging, which is genetically determined and environmentally modified. This is a natural process. All have to go through the process at their own time and pace. This refers to the time-bound decline of physiological functions necessary for survival and fertility.
According to the World Health Organization, aging is a course of biological reality, which begins at conception and ends with death.
Scientists have classified how mankind is called “age” in four different classes.
Metabolic Ordnance – People belonging to this class may be at greater risk for diabetes as they grow older.
Immune age-pattern – People related to this, cause high levels of inflammation and suffer from immune-related diseases as they age.
On the basis of hepatic age – people, related to this, they suffer from liver disease along with age.
Nephrotic age-yoga – People related to this are at higher risk of kidney disease.
We all want to stay young for as long as possible for both our health and our appearance. Researchers have found that genetics account for about 20% of people’s ages, while environmental and lifestyle factors play a large role.
Tips to slow down aging –
Below are some important tips to slow down the aging process –
Manage stress levels –
Each chromosome has two protective caps known as telomeres. As telomeres become smaller, their structural integrity weakens, causing cells to shrink rapidly and become smaller. Chronic stress leads to reduced telomeres. This is why it is important to manage your stress levels.
Meditate daily –
It has been found by researchers that those who experienced genetic changes experienced after meditation practice were not seen in the non-meditation group after other meditation activities. Therefore, regular meditation practice slows down the aging process in practitioners.
Restrict Calorie –
Calorie restriction means reducing the average daily calorie intake without malnutrition or deprivation of essential nutrients. This is a consistent pattern of reducing average daily calorie intake. It has been found in many studies that calorie restriction is associated with prolonged stay.
exercise regularly –
Experts recommend moderate to vigorous walking for 30 to 60 minutes on most days but the benefit starts with less activity. Active people can live on average five years longer than inactive people. Regular exercise schedules, including aerobic activity and strength training, reduce genomic instability. It also reduces telomere attrition. The association between physical exercise and telomere length may also be due to reduced oxidative stress and inflammation.
Regular exercise certainly cannot reverse the aging process, but it does not take into account its many systemic and cellular effects.
Take nutritious food –
As people age, they usually require fewer calories. However, when they were younger, their nutritional needs were as much or greater. Therefore, it is very important to eat whole foods, full of nutrients. For healthy aging, we should select a variety of colors in fruits and vegetables, and differentiate protein sources by selecting meat, fish, whole nuts, nut butters, and beans.
Eat healthy fats –
We should try to avoid saturated and trans fats as much as possible. Saturated fat is usually fat that comes from animals. Trans fats are processed fats in shortening stick margarine and vegetable. We can find them in some store-bought baked goods and fried foods in some fast-food restaurants.
Good unsaturated fats include monounsaturated and polyunsaturated fats, which reduce the risk of disease. Good high-fat foods include vegetable oils (such as olives, canola, sunflower, soy, and corn), nuts, seeds, and fish. Therefore, for healthy aging it is necessary to consume good fats and avoid bad fats.
Saturated fat, while not as harmful as trans fat, has negative effects on health. Thus they should be consumed in small quantities. Foods with large amounts of saturated fat include red meat, butter, cheese, and ice cream. Some plant-based fats such as coconut oil and palm oil are also rich in saturated fat.
Stimulate your brain –
As we get older, our mental health is a major part of being able to live independently. Any activity that challenges our mind and requires us to learn new information or skills is considered a practice.
It has been found that reading books, studying foreign languages and playing games involving mental activity stimulates the brain. By actively working your brain, you can slow down the aging process in the brain.
Get enough sleep daily –
Older adults need the same amount of sleep as all adults, i.e. 7 to 9 hours each night. It is essential for healthy aging.
It is a common misconception that our sleep decreases with age. In fact, research shows that our sleep is sustained throughout our lifespan. So, what is keeping seniors awake? Variations in our sleep patterns, called sleep architecture, occur as we age and can contribute to sleep problems.
Other factors affecting sleep are circadian rhythms that coordinate the timing of our bodily functions, including sleep. For example, older people fall asleep earlier in the evening and wake up in the morning than younger adults. This pattern is called advanced sleep phase syndrome.
The rhythm of sleep is shifted further so that 7 to 8 hours of sleep is still achieved but people will wake up very early because they have fallen asleep fairly quickly.
go to bed early –
There is an old saying – an hour before midnight is the later price of three. That’s why sleep experts recommend sleeping early.
According to the study of body-clock, there are times when our body clock determines the various processes that occur in hair and skin. Experts believe that the time from 8 am to 11 am is a time of hydration and stimulation, while the time from 11 am to 3 pm is the time for nutrition and regeneration, and 3 am to 5 pm. There is a rest time.
The global population continues to grow rapidly, thus increasing the age-related disease. Youth are the most attractive targets for strategies to slow aging. However, there is doubt about whether the aging process can be detected in young adults who do not yet have chronic diseases. But experts say that people can still be taken in sufficient amounts in the aging process to prevent the disease of aging, opening a new door for anti-aging strategies.