How To Prevent And Reverse Premature Aging- Here, we come across the question, What causes premature aging?
Today we are going to discuss the causes of premature aging and how to prevent them.
The answer is actually pretty simple, lead a healthy peaceful lifestyle. 🙂
Well balanced diet and moderate exercise does have a huge impact on both your physical and mental wellbeing.
It is still better for you to know what you could be doing wrong and be mindful of it in the future.
Premature Aging Causes
Changing your bad lifestyle habits by being aware of the below mentioned causes of premature aging may help you look 5-8 years younger.
Go for good carbohydrate foods like sweet potatoes, Yams, Quinoa, Chia seeds, Nuts, Oats, Brown rice, bananas, kidney beans and the like which won’t spike your glucose levels.
Stay away from hidden sugars in ketchup, salad dressings, sauces, and packaged cereals. If sugar is one of the ingredients, then just avoid it.
Do not consume unhealthy carbs and processed foods everyday.
Inflammation is another main culprit for premature aging.
FYI About Inflammatory Foods,
Gluten and diary products, processed meat, sugar, oils – Trans fat, are some of the foods that may cause inflammation in our body, which eventually leads to faster ageing.
High histamine diet, a diet low in omega 3 fatty acids, a diet high in processed foods
Inflammation is our body’s natural response to a foreign object.
Any kind of allergy or inflammation leads to the release of MAST CELLS and Histamines. It is part of our immune system and is triggered as a result of our body’s immune response.
Mast cells are essential to our body’s defence mechanism BUT, in some people, the histamines released by Mast cells cause allergic problems like asthma, food reactions, rashes on the skin. 🙁
They could also cause mild like, allergy to certain medicines, or severe like, reproductive disorders like endometriosis, sperm disorders and various other unusual cell growth which could require chemotherapy treatment, anaphylaxis, and autoimmune disorders.
So which one causes ageing? Telomere length shortening or Mast cells(Inflammation)?
The answer is “Mast cells” accelerate ageing and reduce our life span.
Inflammation can cause visible signs of ageing like fine lines, large open pores, deep wrinkles, sagging skin, and other skin problems.
Anti-inflammatory and antihistamine beauty/ageing prevention ingredients that are to be applied topically- Pomegranate seed oil, Baobab oil, Moringa oil, Oat masks, Coconut oil.
DIET TIPS – Include whole grains, green tea, turmeric, sea food for its omega 3 oils, veggies like tomato, broccoli in your diet to reduce inflammation.
Are You Under Lot Of Stress?
Stress does have a great effect on our mental and physical wellbeing.
Stressful life does shorten the length of telomeres, which is a section of the DNA. A decrease in telomere length does accelerate ageing.
Telomeres shorten as we age and when the cells divides each time BUT, stress makes our system go awry and shortens the telomeres at a faster pace.
Too much stress does release various hormones like Adrenaline and Cortisone. These hormones keep our body an Alert mode which may certainly affect your digestive and nervous system.
When your digestive system is affected, it may cause mild to severe symptoms like, nausea, vomiting, acidity, food intolerances and result in poor absorption of essential nutrients.
Stress does cause sudden spikes in your blood pressure levels, blood sugar levels and heart rate.
People who lead a sedentary lifestyle are more prone to depression and diseases like cancer, migraines, and even diabetes.
Sedentary lifestyle means you are being inactive for most part of the day.
Being a couch potato and sitting for longer hours ( 5 hours or more) whether it is for work or recreational purposes are under the risk of an early death.
This kind of lifestyle does increase the risk of cancer and other diseases.
You may be unaware of the time passed while watching TV, playing games or even when you are working on a deadline.
It may seem difficult at first BUT,
Make sure to stand up and walk a couple of steps every hour. That in itself would make a huge difference.
Although brisk walking for 30 minutes would be an excellent choice. That is me nagging. 🙂
You can reduce the risks by adding some form of exercise and simply by moving more often. Exercise not only helps with your physical health, it also strengthens your mind ensuring that you live a long healthy life.
No Strength/Weight Training Exercises
Your metabolism slows down with age. As a result, more unhealthy fat gets accumulated in your abdomen and waist area. Also, you start losing muscle mass.
Studies show that you lose around 2 kg of muscle every 10 years once you reach the age of 30. You definitely start to see noticeable changes in the tone of your body muscle. In short, its sagging. 🙁
If you choose to ignore these changes and the warnings that your body shows you, soon your muscles will replaced with fat. Your strength and stamina will decrease over the course of time.
In short, you are getting old even at 30.
Now let us not fret and complicate things.
Already reached age 30? What do we need to do?
It is the right time to add some weight training exercises to preserve and build muscle mass. It helps give you a younger look and toned body compared to those who neglect strength training.
Sleeping for more or less than 8 hours have an adverse effect on our hormonal and immune system.
Sleeping for less than 5 hours night? Do that for another 5 years and viola! You have HARDENED ARTERIES and thus, more chances of dying early from heart diseases.
Not getting enough sleep makes your genes go crazy and also has an effect on the genes which may lead to cancer.
More sleep isn’t the right answer.
The quantity of sleep does not matter, quality does.
You can improve cellular repair rate just by getting your restorative sleep.
If you want to better on the cognitive tests, then get your 7 hour sleep. BUT, dot not sleep for more than 8 hours.
Studies have proven that sleeping for more than 8 hours not only reduces your memory skills but also your life span by 5-8 years.
Just remember that sleeping well for 7-8 hours is sufficient for the body to repair and be ready for the next day.
Vitamin D deficiency
The normal levels of Vitamin D should be 30 ng/ml BUT, Most people have vitamin D deficiency due to inadequate sun exposure.
Do you feel tired and have Muscle/Bone pain for no reason? Struggling with depression or mood swings?
Get your Vitamin D levels checked.
When i had vitamin D deficiency, my lower rib bones hurt for absolutely no reason and, was accompanied by back pain which just wont go away. The symptoms could differ for everybody.
From my personal experience, I think vitamin D deficiency just accentuates any underlying pain from conditions like disk problems, sciatica, old injury and so on.
At one point, i even thought maybe i was making things up. The pain wasn’t unbearable, just mild but it was always there which certainly affects your mind/mood as time passes.
When checked, My vitamin D levels were less than 3 at that point. 🙁
I am just putting it out there so that it might help somebody.
Getting enough vitamin D helps protect you from depression, sleep disorders and other diseases related to the heart, bones and even cancer.
Vitamin D helps maintain a healthy hormone and immune system.
So now you know that Vitamin D is also good for your bones, thyroid, and sleep. It certainly influences thousands of genes in our body.
Either get enough sunlight so that the body can synthesis Vitamin D or get supplements like Torflash sachets.
Depression And Premature Aging
Feeling empty and tired? Cannot find any meaning or purpose in your life? Have negative thoughts?
Depression has long been associated with an increased risk of major health problems including heart disease, type 2 diabetes, obesity, dementia, and cancer.
Depression is more than just a low mood. It is a serious condition that has an impact on both physical and mental health.
Why does depression cause a cell to age faster, could be because of stress and inflammation.
Depression affects our stress and immune response system. When the stress increases, it affects the hormones and even our sleep. These stress hormones accelerates the shortening of the telomeres while also increasing inflammation.
An abnormal amount of stress may lead to autoimmune diseases too.
Antidepressants and anti anxiety drugs could also accelerate premature aging, increasing wrinkling and loosening skin even in your late 20’s and 30’s. Use of antidepressants was linked to people appearing up to seven years older. 🙁
How To Cope?
Try to do something new and fun. Be engaged in something even if it is not something big.
Start small, be strict with yourself in being consistent and slowly work your way up from there.
Make sure not to over eat. Because, this is what most of us would do when we are in a dump and want to feel better.
Do not give add another reason to feel bad about yourself. Although, given the situation, you may feel that you couldn’t care less about fitness and health.
Remember it is rather difficult to motivate yourself to lose weight.
Prevent And Treat
Include Natural antidepressant foods like, omega 3 fatty acids (fish source) and folic acid, fresh fruits and veggies like leafy greens, broccoli, healthy nuts, dark chocolate, Olive oil.
Exercise has certainly been shown to help reduce the effects of mild and moderate forms of depression.
Sleep well for about 7-8 hours. Quality sleep is important for mental wellbeing.
Manage stress with music, meditation or yoga. Even chatting with close friends would help with the depression episodes.
How To Prevent Premature Aging?
Follow a healthy and balanced anti inflammatory diet like i have mentioned above
Drink enough water to stay hydrated from within
Build a skin care routine that suits your skin type
Use sunscreen compulsorily
Get moderate exercise for a healthy mind and body
Get quality sleep for 7-8 hours
Learn to deal with stress effectively
Seek expert help while dealing with depression, autoimmune diseases, anxiety
Practice yoga and meditation for a peaceful mind and body
Finally, If you smoke, Stop.
How To Reverse Premature Aging?
Change your unhealthy lifestyle – This is to reduce stress and inflammation which are the two main culprits that lead to premature ageing.
Get a check up to make sure you are not malnourished. It could be vitamin deficiencies or even absorption problems.
Switch to anti-inflammatory diet as much as possible.
Find and avoid food allergies even if it is mild
Start working out with a 30 minute brisk walk or you could do your favourite exercise.
Do not sit continuously for more than 5 hours
Do weight training at least twice a week to prevent muscle mass loss. It is not too late to start at 30.
Have fun and reduce stressful situations.
Choose yoga and meditation to make your life better.
Premature Aging Reversal Skincare Tips
Do not sleep with make up on.
Always use gentle cleansing and scrubbing methods as opposed to harsh scrubbing which leads to aging skin.
Hydrate your skin with a daily moisturiser. Don’t skip this.
Always wear sunscreen of at least 30 +++ spf factor
Start using products that contain the onw of the following ingredients in them.
Vitamin A (Retinol)
You can make your own DIY Vitamin C Serum in a budget with L-Ascorbic acid.
There are various cosmetic treatments that help rejuvenate the skin. You can certainly notice visible results after the recommended number of sessions.
Talk to your dermatologist/Cosmetologist to know more about laser therapy, chemical peels and micro dermabrasion or even botox.
These treatments show much faster results than the over the counter creams, serum, masks and gels.
The treatment and product strength differ depending upon your skin type.
Premature ageing? Fret Not !
It is just time to change and leave behind all the bad habits you have. 🙂
It is possible to reverse premature ageing signs if you are willing to make the sacrifices, healthy choices and seek for help if needed.
Start Now. Make It Day 1 Today. 🙂