Aging does not have to be a negative experience. New research is uncovering ways to slow the process. Whether the concern is physical health, appearance or mental wellbeing, there are ways to reduce the effects of aging.
“E” Is for Antioxidants
The foods we eat directly relate to health and aging. A diet filled with fruits, vegetables, whole grains and lean protein is essential to ward off disease. One of the most important nutrients in fighting aging is vitamin E, a well known antioxidant.
Antioxidants work to reduce the action of free radicals in the body. Free radicals damage cells and cellular DNA. The negative results of these substances have been linked to cancers and a decline in brain function. Research shows us that adequate intake of vitamin E may be linked to a slowing of cognitive decline. In addition, it could reduce the risk of cardiovascular disease and boost the immune system. According to the American Dietetics Association, vitamin E can be found in nuts, especially almonds, vegetable oils and in dark, green leafy vegetables.
Erase Aging With Exercise
When it comes to aging, there are benefits gained from all types of activity. Cardiovascular exercise improves heart health and circulation reducing the risk of heart disease. It also provides high calorie burn helping to control weight reducing obesity and the diseases associated with it.
Loss of lean muscle mass is a natural occurrence with aging. Regular strength training reduces this loss which allows a person to maintain normal function. Flexibility and balance can also decrease greatly as the body ages. Activity, especially classes such as yoga and tai chi, assists in promoting healthy range of motion in the joints and balance necessary for walking, reaching and performing the tasks of daily living.
The American College of Sports Medicine recommends that adults get at least 30 minutes of moderate intensity activity such as walking or biking at least five days a week. If time is an issue, shoot for more vigorous exercise such as running or a high intensity group exercise class. Twenty minutes of these activities three times per week is sufficient. In addition, participate in strength training at least two times per week. Be sure the routine includes about eight to 10 exercises and perform eight to 12 repetitions of each.
Challenge the Mind
Cognitive decline is associated with aging and can affect the ability to reason, learn and communicate. It is important to keep the brain active to maintain its health and function. According to the Alzheimer’s Association the decline in cognitive function is due to a change in the connection between brain cells. Brain activity can stimulate and enhance these connections reducing the risk of dementia.
Brain cells respond to many different kinds of activities. Learning and challenging the thinking process is an effective way to keep brain cells healthy. Simple games, such crossword puzzles, or the challenges of learning a new language can promote brain health.
Socialization is also important for brain function. Frequently engaging in situations with other people through hobbies, clubs and volunteering can keep the mind stimulated. In addition, travel and the experience of new places and people keeps the brain active.
Regular physical activity is also beneficial for brain health. Exercise stimulates blood flow to the brain and can promote new brain cells. Also, learning a new type of physical activity can benefit both mental and physical health. The act of learning a new dance or sport will provide the physical anti aging benefits and the stimulation of brain cells to protect mental function.
