Want to age like a fine wine? Here are some tips for longevity and feeling younger
Aging is a natural process and one that none of us can escape. Sooner or later, all of us have to go through the process of aging. But those who are concerned about their health and adopt a healthier lifestyle tend to age slowly, while people who do not pay attention to these factors tend to age faster.
Luke Coutinho, a famous lifestyle coach, shared a post on his Instagram page about aging and how to slow it down. He said that scientists have long studied the aging process. What they discovered is that it depends on both genetic and non-genetic factors (that affect the genes).
“The non-genetic factors mainly mean your lifestyle and the impact of the environment around you. That means it’s time we stop blaming our genes for rapid aging. All of us have good and bad genes that can be turned on and off for better or worse by our lifestyle and environment,” he explained, adding: “Here are some of the key lifestyle secrets to aging like fine wine.”
The speed at which you age depends on the length of telomeres – structures found at the end of chromosomes to cover and protect them (just like plastic caps on the ends of shoelaces to prevent fraying).
Studies show a direct correlation between telomere length and life expectancy, DNA damage and age-related diseases. telomere length is sensitive to lifestyle and its shortening has been scientifically linked to the possible onset of cancer, type 2 diabetes, Alzheimer’s disease, inflammatory disease and accelerated aging.
We can protect these telomeres in the following ways:
*A good quality and quantity of sleep, which can be achieved by following the circadian rhythm, quieting the mind, keeping a standard bedtime, learning to cut off gadgets and work and creating a pitch black environment .
* Calorie restriction (but not starvation)
Science says that even a 30 percent reduction in our daily calorie intake is enough to promote longevity and slow aging. Or simply reduce the portion size by 1-2 spoons. This can be done by smart fasting (intermittent, circadian, dry), embracing hunger (even for 10-15 minutes), snacking less and eating more wholesome meals and portion control.
Reduced portion size promotes longevity and slows aging. (Source: Getty Images/Thinkstock)
*Optimization of Human Growth Hormone (HGH)
This can be achieved through deep sleep, HIIT (High Intensity Interval Training), body weight training, reducing excess body fat, fasting, foods rich in L-arginine (supplements or nuts, seeds, whole grains, cruciferous vegetables, chicken, fish), reducing refined sugar intake, keep insulin levels in check and sufficient amount of melatonin production.
*Activation of longevity genes (SIRT1, rescue protein, skinny genes, Foxo3 gene)
They are regulators of lifespan, inflammation, oxidative stress, cancer prevention, immunity and age-related diseases. This can be done by fasting and calorie restriction, embracing hunger for a short time, no overeating, food for SIRT1- green tea, leafy greens, cruciferous plants, turmeric; 85 percent and more dark chocolate, parsley, celery, berries, responsible drinking of red wine, grapes and food for Foxo3- raw onion, apples, citrus fruits, berries, crucifers, green tea and raw honey.
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