Behaviors that Keep Us Youthful
I read an article a few years back by Carina Wolff titled: 9 Habits that Keep Us Young. She provided some interesting information regarding staying youthful. She explained how our daily habits play a role in how young we can feel both physically and mentally. “The key to staying young and feeling young lies within our cells”, says anti-aging doctor Al Sears. “Each cell has a set of “clocks” called telomeres. These are the vital endcaps that seal off the tips of your cells chromosomes to prevent DNA strands from unraveling. The shorter your telomeres, the 'older' your cells, and therefore how old your body acts, regardless of your actual age. By slowing the loss of your telomeres, you may be able to extend your lifespan, and feel younger longer."
Not to get too technical, Science Direct website from the Journal of Nutritional Biochemistry, stated that various nutrients influence telomere length, potentially through mechanisms that reflect their role in cellular functions including inflammation, oxidative stress and DNA integrity.
The American Journal of Clinical Nutrition states, “healthy dietary habits including high fiber, fruit, and vegetable intake are linked with longer telomere length. The eating of processed meats or even just having a high meat intact effects telomere length.” I am not promoting Vegan or Vegetarian diets, just stating the facts.
In addition to avoiding processed meats and increasing veggie intake here are 9 habits that can help us to feel and look younger. Encouraging a healthy influence on our telomeres length. (From bustle.com)
1. Get Some Sleep
Studies from the journal PLoS One show that sleeping five or few hours per night can shorten telomeres. Getting adequate sleep can help you feel more energized and even more upbeat and happy.This is a piece of cake for me, anyone that knows me, knows I get my sleep.
2. Avoid Sugar
“In a 3 year study people who consumed a 20 ounce serving of sugary soda daily shortened telomeres equivalent to 4.6 years,” says Sears. And remember that includes: *Brown sugar *Corn Sweetener *Corn Syrup *fruity Juice Concentrates *High-fructose corn syrup *Honey *invert Sugar *malt sugar * molasses * syrup sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose). I am sure I missed some. Too much sugar can cause fatigue, skin imbalance and acne, anxiety, and even a compromised immune system according to Dr. Frank Lipman.
3. Exercise
Research from McMaster University in Ontario found that 3 hours per week of exercise can help you obtain younger looking skin. Other research from the journal PLoS Medicine found 150 minutes of moderate exercise can help add 3.4 years to your lifespan. "Short bursts of challenging exercise can help slow down your aging clock, lengthen your life, and make you more resistant to disease," says Sears. This seems easy enough. Now why am I still struggling with this.
4. Water
Water has been linked to better energy levels, mood, concentration and can lower the risk of coronary heart disease. Hey, you have to drink water anyway might as well do it the right way!
Take in an adequate amount of water daily and feel it’s benefits.
5. Combat Stress
A study from the journal PLoS One, found that work-related stress causes shorter telomeres. Also stress has been linked to vision and hearing loss and can contribute to the development of Alzheimer’s and other age related disorders. If you are holding on to stress, it is important to find ways to chill out, relax and decrease your stress. Keeping your stress levels high, may show up in a few years resulting in a decrease of hearing and vision.
6. Limit Alcohol
Keep Alcohol Intake to Moderate Levels. No more than 1 to 2 drinks per day. Good news ladies we can still have our wine.
7. Keep Sun Exposure Down
The sun’s rays accounts for 80% of skin aging, according to a study published in the journal Clinical, Cosmetic And Investigational Dermatology. It’s best to limit exposure to 20 minutes before 10 am daily to assist in adequate Vitamin D levels. And don’t forget to put that sunscreen on.
8. Maintain Good Posture
Sitting up straight can help you feel younger, taller and more confident and can help mood, memory, digestion and even your bones. Who knew your parents were scientifically accurate when they told you to sit up straight?
9. Think Positive
Johns Hopkins reported that even adults at risk of heart disease due to their family history were less likely to develop heart disease when they maintain a positive outlook. A positive outlook offered the strongest known protection against heart disease even better than maintaining appropriate diet and exercise. What? Nothing but positive thoughts for now on.
We know we can’t stop the aging process but it’s nice that there are a few good habits we can put in place to help us feel and look better while we are doing it. Life is a gift let’s enjoy it and try to take care of this beautiful body we have inside and out.