Everyone grows old eventually. It is an inevitable biological process as far as modern science is concerned. Ageing always carries a negative connotation as we tend to associate it with suffering, diseases, memory loss, lack of productivity and slow in movement. It was as if old age is a scary monster that is waiting to devour each and everyone of us at our last breath.
While you can’t prevent ageing, you can slow it down and age gracefully. Here are 5 ways to slow down ageing -- all backed up by science.
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Eating a healthy, well-balanced diet
No matter your age or your previous eating habits, it’s never too late to change your diet for the better. A healthy diet does not have to be about dieting and sacrifice. Rather, it should be all about enjoying fresh, tasty food, wholesome ingredients, and eating in the company of friends and family.
A scientific review affirmed that a diet that has the following characteristics may reduce chronic age-associated diseases and promote healthy aging and longevity:
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High intake of unrefined carbohydrates (Means less junk food, white flour, white bread, white rice, pastries, breakfast cereals, sweets etc.)
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Moderate protein intake with emphasis on vegetables/legumes, fish, and lean meats as sources
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Healthy fat profile (higher in mono/polyunsaturated fats, lower in saturated fat; rich in omega-3) -- as this is known to reduce inflammation and optimising cholesterol level
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Rich in plants -- diet which is rich in plants is generally lower in calories and offers higher phytonutrients and antioxidants. The rich fibre content is also beneficial for losing weight, improving skin texture and reducing overall cardiovascular risk.
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Low glycaemic load (i.e. does not raise blood sugar as much) -- which maintain adequate insulin sensitivity and reduce risk of type 2 diabetes mellitus
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Move your body!
According to the Alzheimer’s Research & Prevention Foundation, regular physical exercise can reduce your risk of developing Alzheimer’s disease by up to 50%. What’s more, exercise can also slow further deterioration in those who have already started to develop cognitive problems. Exercise protects against Alzheimer’s and other types of dementia by stimulating the brain’s ability to maintain old connections as well as make new ones.
To reap the full benefits of exercising, aim for at least 150 minutes of moderate intensity exercise each week. Ideally you should incorporate a combination of cardio exercise and strength training into your exercise regimen. For beginners, activities such as walking and swimming are some good starting points.
Image from: https://www.who.int/dietphysicalactivity/physical_activity_intensity/en/
Falling is one of the biggest threats for elderly (Read more about falling in elderly here), exercises that promote balance and coordination are useful to prevent falls, which in turn reduces the risk of head injuries and subsequent dementia due to fall.
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Stay connected
Numerous studies have found out that elderly who are socially isolated have higher rates of dying. This is due to not only the lack of care when staying alone but also the lack of human connection, which is vital to one’s well-being. It is also linked to many health conditions, including mental illness, heart disease, high blood pressure, cognitive decline, weakened immunity and Alzheimer’s disease. Loneliness and physical disability are intertwined -- many elderly are unable to go about their usual social activities due to limitations of movement; and the resulting loneliness further impacts their health outcomes negatively.
Loneliness and social isolation do not harm elderly only -- they also harm the young people the same way and may bring about negative health consequences that last until their old age.
While people have different appetites for social connections, it is undeniable that we all crave for love and support. Therefore, it is crucial for both elderly and young people to continue staying connected to their friends and communities, whether through communal activities, visits, or social media. You can also gather friends to exercise together, kill two birds with one stone, eh?
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Quit smoking and alcohol
With ageing comes wrinkles, and smoking may cause premature wrinkles!
This is because smoking can speed up the normal aging process of your skin, contributing to wrinkles. These skin changes may occur after only 10 years of smoking. The more cigarettes you smoke and the longer you smoke, the more skin wrinkling you're likely to have — even though the early skin damage from smoking may be hard for you to see initially. This is due to the 4,000 nasty chemicals in tobacco, which damage collagen and elastin in your skin that supports its strength and elasticity.
On a side note, if you boast yourself for having a superior tolerance for alcohol, just know that it may decline as you age, and your body may not be able to handle alcohol the same way it did when you were younger. Drinking too much alcohol for an extended period of time can worsen osteoporosis, diabetes, high blood pressure and memory loss -- some of the most common conditions in elderly.
So before you get older, quit smoking and alcoholics habits!
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Brain: use it or lose it
Changes in cognitive function, such as slow speed of information processing, are common in normal ageing. However, each person is different and cognitive decline is not inevitable for everyone. Besides practicing the aforementioned habits, studies have found that mind-stimulating activities such as reading, learning and adopting a hobby are beneficial to prevent cognitive decline in late life.
However, you don’t have to wait until your golden years to start picking up that book; make it a habit to stimulate your mind every once in a while!
