We all have to age but no one wants to look their age. Each year, millions of people spend money on anti-aging make-up, lotions, and other products. As people spend money, they lose the point that the real way to fight aging is from within. Taking care of your physical and mental health is key to staving off the aging process. Let’s take a look at the top 5 ways to reverse aging. 1. Meditation Meditation is one area of alternative lifestyle medicine that has been getting a lot of positive attention in medical research during the last decade. Studies show that meditation can help to boost brain health, alleviate anxiety, decrease stress, and reverse age-related breakdown in the body. Telomeres are at the end of our chromosomes and they are the tell-tale signs to how age is affecting our bodies. The shorter the telomere, the worse your aging health. Those who practiced meditation were found to have long and strong telomeres, a great sign of overall health. (1) 2. Exercise Each year, more and more studies are released that show the incredible benefits of exercise for the body and the mind. Exercise helps to reduce your risk of cardiovascular disease, improve lean muscle tissue, and support weight management. It’s also a great way to fight back against aging. The CDC recommends exercising for 150 minutes each week at a moderate intensity or 75 minutes each week at a high intensity. (2) 3. Focus on Brain Health Have you noticed a trend with our first two ways to reverse aging? They both benefit the brain! Brain health is immensely important when it comes to aging. How you feel is a critical factor in judging your quality of life in old age. Your ability to think for yourself and perform the same mental tasks that you did when you were young is a big influence on how you feel as you age. It goes without saying then that you need to focus on your brain health. Eating healthy fats, exercising more, meditating, and challenging your brain by learning a new skill or trade are excellent ways to support brain health. (1-2) 4. Take Care in the Sun Your face is the first thing that people are going to see when you’re out in public. Unfortunately, the skin on your face tells a lot about you, whether you want it to or not. If you don’t handle stress well or if you don’t have a great diet, your skin will tell everyone. One of the best ways to care for your skin and your appearance is to limit sun exposure and use a moisturizer loaded with 30 SPF. 10 to 15 minutes a day of sun exposure is healthy but over doing it promotes age-related wrinkling. (3) 5. Eat More Greens Remember how your parents and grandparents always told you to eat your greens, well they were on to something. Recent studies have consistently shown that vegetables, dark leafy greens in particular, can vastly benefit your health. Aside from containing essential vitamins and minerals, dark, leafy green vegetables are packed with antioxidants. These nutrients destroy free radicals in the body. Free radicals contribute to pre-mature aging. So fill up your plate with broccoli, kale, and spinach. (4) References 1. Lazar SW, Kerr CE, Wasserman RH, et al. Meditation experience is associated with increased cortical thickness. Neuroreport. 2005;16(17):1893-1897. 2. Hogan CL, Mata J, Carstensen LL. Exercise Holds Immediate Benefits for Affect and Cognition in Younger and Older Adults. Psychology and aging. 2013;28(2):587-594. doi:10.1037/a0032634. 3. Hughes MCB, Williams GM, Baker P, Green AC. Sunscreen and Prevention of Skin Aging: A Randomized Trial. Ann Intern Med. 2013;158:781–790. doi: 10.7326/0003-4819-158-11-201306040-00002 4. Ligor, M., Trziszka, T. & Buszewski, B. Food Anal. Methods (2013) 6: 630. https://doi.org/10.1007/s12161-012-9367-9.
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