It is never too late to start working to “reverse” your age. While you may have felt the need to try out some of the anti aging supplements like HGH anti aging hormones and the likes, you should seriously think of easier cost-effective measures that will add to your youthfulness on day to day basis.When to Begin Investing in Anti Aging ActivitiesMeasures to give body the ability to defy aging begin really early in life. Your health in later part of the life will depend very much on how you have been caring for it routinely. Having said this, it is not too late even in later part of life to deduct years from your real age as you race past your fifties or even sixties.Lifestyle ChangesThe best way to start is to look at your habits that create obstructions to your body’s efforts of keeping each and every of the cells “young”. Let us look at important factors that may have encouraged that aged look on your face.Smoking: It is no secret that smoking shortens the life besides creating ill effects in the body. Examples like lung cancer, COPD, heart related problems, diseased gums, etc are perfect examples of “prizes” that smoking gives to the body. Happily, the damage begins to reverse once you cease smoking. So, take an oath right now to stop smoking, and you will have done one of the greatest favors to yourself in your quest to a better health.Adequate Sleep: Modern lifestyle and workload of the office keeps many of us awake till late. Not getting adequate sleep (7 to 9 hours daily) deprives the body of getting a chance to carry out repairs to damaged cells. Obviously, the more damaged cells we have, more “tired and exhausted” will we appear. In contrast, fully energized cells in your body will be manifested in your being a live-wire individual. Remember, we have only 24 hours daily within which to fit our schedules – sleep is one such schedule that should not be ignored.Nutrition Needs: Eat a balanced diet and take supplements. Nutrition plays a vital role in healthy aging and longevity. It should be a matter of habit to balance your meals in such a way that you provide food that contains macro as well as micro nutrients required daily by your body, besides plenty of water. Among macro nutrients, you need carbohydrates (about 65%), proteins(up o 20%) and fats( 8-10%); micro nutrients include vitamins, minerals and other trace elements. Adequate intake of fibers is also important. This is found primarily in vegan sources.Physical Activities: While you may find it a bit of a hassle going to gym, you need to give adequate exercise to your body parts. Devise ways and means of incorporating physical activities in your daily routines, e.g. walking to your grocery store, cycling to the library, parking your car some distance away from your destination, and walking the rest of the way, etc. Physical activities and exercises strengthens the muscles and prevents early slowing down of various organs in the body. A simple example is the difference between the ability of an active person to walk long distances or carry out hard tasks and the ability of a sedate person to undertake same feats. Always remember that a horse that is not exercised daily will die very early.Mental Activities: These play an important role in keeping a person “young”, even in old age. This is truer in your retirement; you need to engage in activities that keep your brain rattling. Brain activity has a psychological impact on physical activities and therefore the physical appearance. An old and feeble person will be slow in reacting to events whereas a similarly old but mentally alert person will be swift in his reaction.What About Anti Aging Supplements?You could look at taking anti aging supplements if you do feel tiring effects of age, but you must promise to yourself that you will make necessary changes in lifestyle to help your body kickstart rejuvenating cells in your body. It may take some time, you are sure to experience the anti aging results.
Anti Aging Effects Through Lifestyle Changes – Naturally
Anti-Aging Programs – Eight Major Factors to Consider
Rev Up Your MetabolismAging is accompanied by a decrease in your metabolic rate and an associated increase in your fat storage. As such, your body fails to burn excess fat as we grow older. To combat this anti-aging effect we need to control our metabolic rate by increasing daily activities. The best way to do this is to perform a 20 minute cardiovascular fitness program a few days a week to help rev up your metabolism. The best time to perform this fat burning workout is when you wake and before breakfast. This is the perfect time to workout because while you slept, your body depleted all the carbohydrates in your system, and since you have an empty stomach your body is forced to use your fat stores to provide energy for the workout.Keep Your Heart StrongGrowing older also means a reduction in the ability of the heart to pump blood through the circulatory system. In addition, build up in the arteries also contributes to this reduced ability. Since your heart is a muscle its function and circulatory capability can be improved by aerobic exercise. Remember to always consult your doctor when starting any fitness program. However, I once heard a doctor say that if they could put exercise into a pill form, it would be the most prescribed pill known to mankind. As such, using exercise to keep the heart strong is an important factor in any anti-aging program.Your Brain is a Muscle Too!Anti-aging research has shown that memory capacity declines if the brain is not involved in mental functions. Mental inactivity causes poor memory function or in some cases memory loss. Playing games, participating in social activities, problem solving, reading and writing will all help “exercise” the brain. Exercising your brain will not only improve cognitive function but will also help eliminate boredom and depression.Lung CapacityDid you know that the oxygen uptake test, the one where they measure your lung capacity while your on a treadmill, is so accurate that if they gave a group of people the test and then had that same group run a distance race they could predict how each individual would place in the race before the race ended. With aging comes a reduced elasticity of the lungs and thus a reduced oxygen uptake or breathing capacity. Aerobic or cardiovascular exercise is an anti-aging solution that will increase the breathing capacity of the lungs.Increase Your Lean Tissue or Muscle MassAs you age your metabolism slows and you begin to lose muscle. Actually, muscle loss is a symptom of aging. However, you can increase muscle mass, burn fat, and increase your metabolism all at the same time. This is accomplished through an aerobic weight training workout. By using light weights that you can repeat 12 to 15 times per muscle group you will not only increase muscle mass and metabolic rate but also reduce fat stores. In addition, strength training exercises will increase your lean tissue which in turn increases your basal (resting) metabolic rate. Combining an aerobic weight training workout with a diet high in protein and low in fat is a good start for any anti-aging fitness program.Stay FlexibleStretching should be a part of any natural anti-aging fitness program. You not only warm up your muscles for the workout but also prevent any unnecessary injuries during the workout. Staying flexible will also eliminate any muscle cramping that is sometimes associated with aging. Moreover, being limber helps you perform better in your day to day anti-aging activities.Your View of YourselfDoes growing old mean avoiding the bathroom scale or looking into a mirror? The way you perceive yourself is very important to your overall physical, mental and spiritual self. People are flocking to doctors for expanding waistlines and hair loss. Their buying anti-aging skin care products and cosmetics for younger looking skin and the list goes on. Your long-term whole-body physical, mental and spiritual picture of yourself is an important factor of your anti-aging program.Bridge the GapTaking the steps necessary to take care of yourself will help you “bridge the gap” to a longer life. Developing a solid anti-aging program and strategy is essential. Without a plan or a process things are just left up to chance. You yourself can only implement the steps that will take you down the path of becoming a centenarian.In conclusion, anti-aging overall is multidisciplinary. It involves, in part, the 12 factors discussed here but also total whole-body wellness and longevity. It involves incorporating the ingredients of wellness and longevity into your lifestyle. Anti-aging is an individual process – you decide what ingredients are part of the program. Anti-aging is what makes you feel good. It is what makes you “anti-age”!
Great Nutrition Tips For Adults
Very few adults follow good nutritional rules. The reasons for this might simply be ignorance on the need for a healthy nutrition, ignorance on the right nutrition, or financial constraints. However nutrition has a direct effect on the quality of your life and the thinking that good nutrition costs a fortune is a misnomer. Adults should follow good nutrition habits for many reasons including:
The right nutrition guarantees a balanced energy intake and this means the body does not have to store excess body fat. Excess body fat is responsible for problems such as strokes, heart attacks, high blood pressure due to obstructed blood vessels, diabetes, osteoporosis and several others.
Taking the right nutrition helps in the control of diseases that come with old age.
However, it is not always possible to know when you are not nutritionally balanced. You should consult your dietician if you experience one of the following symptoms or conditions:
Poor general health
Poor eating habits
Unexpected or inexplicable weight loss or weight gain
Poor dental health
Adults have the same nutritional needs as younger people with the main difference being in the quantities of food. Younger people require more calories as the bodies are growing and developing and they are more physically active. On the other hand, older adults’ bodily functions are less vigorous and hence expend less energy. A combination of aging effects and age related ailments requires changes in nutrition plan. Adult diet should have diets that are:
Rich in fiber: Fiber is important because as people get older, the digestive system becomes weaker. Fiber-rich foods such as whole grains, vegetables, and fruits are important because they slow down digestion, giving the body enough time to absorb nutrients in the foods consumed. Fiber-rich foods also reduce constipation.
Rich in calcium: The diet should be rich in calcium because calcium prevents osteoporosis and builds strong bones and teeth. As people get older their bodies’ capacity to absorb calcium decreases and since the bones and teeth still require calcium, the intake has to be increased. Sources of calcium include daily products and spinach.
Vitamin D: Vitamin D helps in the depositing of calcium in the bones and this means a lower risk of bone disease. Vitamin D can come from the UV rays of the sun and from cereals and milk.
Vitamin C: An adults body needs a lot of Vitamin C. Vitamin C deficiency causes problems such as bleeding gums and delayed healing. It also contributes to low iron levels because Vitamin C helps the body to absorb iron from plants.
When considering adult nutrition, it is important to consider the size of the portions. An adults diet should value quality more than quantity. An adult should spread the servings throughout the day so that the body can have enough time to digest all the food and to absorb all the nutrients. The diet should include a lot of water to aid in digestion and to improve general well-being. Adults should take vitamin supplements on a regular basis to complement their diet.By following some of these simple tips and rules for good nutrition you will put yourself on track for a much healthier and happy life.