How to Reverse Aging
Aging is a fact of life. And while it happens to everyone, it doesn’t happen at the same speed for everyone.
There are a variety of factors, other than your biological age, that can speed up (or slow down) the aging process. This extends past just the way you look and feel — you can actually add more than a decade to your life expectancy by living a healthy lifestyle according to a 2018 report.
So how can you do this? We’ll explain the 5 best ways to reverse aging in this article. But first, let’s discuss how you can speed up your aging process.
How You’re Increasing Your Aging Process
There are several ways that humans speed up their aging process — sometimes unknowingly. Before we dive into ways to reverse your aging process, it’s important to discuss all the ways you’re increasing your age past your biological age.
Some of these destructive habits include:
1. Smoking (or using another form of tobacco)
It’s no surprise that smoking or using other forms of tobacco aren’t good for you. So if you’re a smoker or regular tobacco user, one of the best things you can do is quit the habit. Not only does using tobacco speed up the way your body ages, but it also can cause several harmful diseases like heart disease and lung cancer.
2. Excess drinking
Alcohol infuses every cell, causes damage to your genes, and inflames your liver. It robs your body of Vitamin A, an antioxidant that’s critical for cell renewal and turnover. And, alcohol can cause a host of health problems including, but not limited to, cirrhosis of your liver, weight gain, increased chance of heart disease or cancer, among other health problems.
And to make matters worse, many alcoholic drinks are loaded with sugar, which is equally as bad as the alcohol itself — especially if you’re consuming sugar outside of your alcoholic beverages.
3. Too much sugar
Sugar is a deadly ingredient — especially for your aging process. Sugar accelerates your skin’s aging process, causing wrinkles, sagging skin, and dark spots. It also increases the aging process in your cells. In addition to making you feel and look older, excessive sugar also leads to a bunch of health problems — including weight gain, increased risk of heart disease, Type 2 Diabetes, and cancer (among many other health problems).
4. Not getting enough sleep at night
Sleep is crucial for hormone regulation, muscle recovery, memory development, and maintaining a properly functioning metabolism. Excessive sleep deprivation can cause weight gain, anxiety, depression, and insulin resistance over time. By simply getting 7-9 hours of rest each night, you can help your body function at its optimal level.
5. Too much stress
Stress fills your body with cortisol. Cortisol produces the “fight or flight” response in your body. It’s a fat-storing stress hormone which causes high blood pressure, chest pain, slows your metabolism, and can cause weight gain. All of which are precursors to age-related diseases known to shorten your lifespan. Plus, when we’re stressed out, we tend to reach for fatty, sugary, and salty snacks — which can wreak havoc on your health.
It’s okay to be stressed sometimes. It helps us manage our tasks and get everything accomplished that we need to. The danger is when you’re constantly stressed out and cortisol is always in your body.
6. Not enough exercise
Exercise is not only important for weight loss, but it also helps relieve stress in a natural way. Without adequate exercise, you have an increased chance of many of the diseases mentioned above. Plus, you’re not getting any of the other, less-talked about benefits of exercise.
7. Poor nutrition habits
This is a big one. The Standard American Diet full of fried foods, trans fats, processed meats, and other harmful ingredients that ravage our bodies. Even the oils we cook our foods in are harmful. The vegetable oils most restaurants use are high in inflammatory omega-6 fats, which release free radicals in your body. Free radicals cause a myriad of health problems from wrinkles to heart disease and cancer.
8. Too much sunlight and not enough sunscreen
Going outside in the sunlight is important for boosting your mood and helping your body absorb Vitamin D. But too much sunlight can cause more damage than good — especially for aging. Too much sun results in a loss of collagen and elastin, which causes wrinkles in your skin. Too much sun can also potentially lead to skin cancer or the fatal melanoma.
There are other ways that you’re speeding up your aging process, but these are the most common and most widespread ways.
Top 5 Ways To Reverse The Aging Process
Now that you have a better understanding on what speeds up the aging process, let’s discuss the top 5 ways you can reverse the aging process. You’ll have the best results by mixing all of these age reversing methods, but even only doing a few will help you reverse the aging process.
1. Avoiding sugar as much as possible
We already discussed why sugar is so bad for your body — particularly with the aging process. Sugar isn’t as harmful in small, inconsistent amounts, but you should always try to cut your sugar intake as much as possible.
You can easily cut a lot of sugar out of your diet by simply focusing on eating whole, unprocessed foods. (This has an added benefit of making you feel more satiated, meaning you’ll be less tempted to reach for sugary snacks in between meals.)
Some other ways to cut your overall sugar intake include:
- Ditching soda, energy drinks, juices (yes, most juices are loaded with sugars!), and sweetened teas for water or unsweetened teas or selters (like La Criox)
- Drinking black coffee or using a non-sugar, natural sweetener like Stevia
- Avoiding alcoholic drinks that are sweetened with sugars, sodas, juices, or honey
- Adding fresh or frozen berries to your plain yogurt instead of eating flavored yogurt that’s loaded with sugar
- Eating whole fresh fruits instead of fruit smoothies
- Replacing your sweet salad dressings with olive oil and vinegar
- Swapping candy with a low-sugar trail mix blend (dark chocolate is much healthier for you than milk chocolate)
- Choosing condiments with no added-sugars
And there are plenty of other ways to limit your sugar intake. A good habit to get into is to start looking at the food labels for the foods you buy. You should always pick the item with the least amount of added-sugar possible.
Another great way to limit your sugar intake is to make your own healthy meals at home rather than buying fast food or dining at a restaurant. This way, you can be more sure of how much sugar is in a certain meal.
2. Exercising for at least 30 minutes each day
The CDC suggests adults should get in roughly 150 minutes of exercise each week, which is roughly 30 minutes of exercise 5 days a week. But with anything, it’s better to get some exercise in rather than nothing at all.
Don’t overcomplicate this piece! You don't need to go to the gym to exercise. A brisk 30-minute walk during your lunch break is a great way to effortlessly add exercise into your routine.
High intensity, interval training (HIIT) workouts have become wildly popular in the past few years. The benefit of HIIT workouts is that you can squeeze a lot of aerobic activity into a short timeframe. Simply search Google or Youtube for HIIT workouts that will have you sweating hard in 20 minutes (or less).
And, of course, going to the gym for strength training is never a bad idea. Strength training will also help you build more muscle and stronger bones, which will protect you from injuries — especially as you age.
And exercising has more benefits than reversing your aging and helping you stay healthy. Regular physical activity helps prevent many age-related diseases, improves your mental health, builds confidence, and improves your memory.
3. Adding more anti-aging foods into your diet
Just like there are foods that will accelerate the aging process, there are certain foods that will reverse the aging process.
Some of the top anti-aging foods include:
- Avocados — which are loaded with healthy fats and nutrients that help your body age better.
- Walnuts — are a great source of protein and omega-3 fatty acids, which help prevent dementia and fight off heart disease by improving cholesterol.
- Vegetables — which are packed with nutrients and antioxidants and help you lose weight.
- Dark chocolate — which is a great source of antioxidants that protect your heart from aging and wards off heart disease.
- Berries — which are jammed with antioxidants and other nutrients that fight off free radicals and help with anti-aging and longevity. Plus, eating berries helps you avoid sugary alternatives.
This is not an exhaustive list by any means. But these are the top 5 anti-aging foods that you can easily incorporate into your diet.
4. Avoiding excessive sunlight
As previously mentioned, too much sunlight has a negative effect on aging. If you’re going to spend more than 15 minutes in direct sunlight, it’s best to wear an SPF sunscreen of at least 30. And if you’re in water frequently, be sure to reapply sunscreen often.
The most dangerous part of excessive sunlight without wearing sunscreen is that it breaks down collagen fibers in your body faster than they otherwise would’ve broken down. This damage increases the production of abnormal elastin, which causes enzymes to form which rebuild damaged collagen that often malfunctions and degrades the collagen. This results in incorrectly rebuilt skin.
This is especially important as you age because your body already produces less collagen with age. Adding excessive sunlight into the mix causes even more aging problems.
And too much sunlight causes your body to produce free radicals, which cause a ton of health problems.
You unknowingly ingest toxins in many forms from many different sources every day. These toxins accelerate the growth of oxidative stress in your body which leads to free radicals (unstable atoms that damage your cells and are linked to aging and a handful of diseases).
Some of the most common ways free radical growth is accelerated in your body is from:
- Excessive sunlight
- Ozone pollution
- Heavy metals from polluted food, water, air, or industrial chemicals
- Environmental pollutants such as pesticides
- Excessive inflammation
- Eating refined carbohydrates, sugars, and processed meats
Among many other reasons.
Free radicals damage your cells which increase oxidative stress in your body. Oxidative stress is associated with several chronic health conditions such as atherosclerosis, cancer, diabetics, rheumatoid arthritis, cardiovascular diseases, chronic inflammation, stroke and septic shock, aging and other degenerative diseases in humans.
One of the best ways to get rid of excessive free radicals in your body is by detoxing. Detoxing is the process of removing harmful toxins from your body.
There are several different ways to detox your body and there are several supplements that can aid and improve your detox.
Most detoxes consist of limiting alcohol (and other drugs), getting enough sleep, drinking lots of water, and avoiding sugar and other refined carbs and processed foods. Also, taking a detox supplement is a good idea to speed up the detox process and flush out more of the toxins that are attacking your body.
Generally, you should try to detox your body a few times per year, but this is different for everyone based on how many toxins infiltrate your body.
After reading this article, you should have a much better understanding of how you can reverse the aging process and live a happier, healthier, and longer life. However, if you’re really concerned about aging, there are two products that help you reverse the aging process faster and more efficiently.
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