Live and Experience Exactly What You Want No Matter The Age
If you know me by now you know hands down I am a bit obsessed with aging well and when I mean well I mean incredibly awesome! This will require some fine-tuning, some changes to in my daily routines, and overall create a greater feeling of peace, ease, fulfillment and overall improved health. It is a process; it is in the small changes which over time add up and lead to slowing down the cellular damage that comes with aging. In today's age, there is a tremendous amount of pressure to look good, to be incredibly fit, and to show it off via Instagram. Wouldn't you agree that what most people are interested in is aging well regardless of whether you are 30, 40, 50 or older?
Recently, I have taken a more thorough look at the HOW not only to be healthy, but more importantly, how to slow down the aging process, live pain-free, and experience being truly alive in all areas of life. There are four key factors you may be interested in knowing and adapting to your lifestyle for aging well. To increase a healthy lifespan, vital longevity, and slow down the cellular damage of telomeres (simply put, telomeres are the end caps of our chromosomes, and as they shorten we age).
1) Exercise - the equivalent of a MINIMUM of 30 minutes jogging (the equivalent of if you do not run). This will require you to push yourself, and rigorous enough for you to get your sweat on. If you do not currently have an exercise practice and the idea seems daunting begin with walking, one step is a great place to start. In a multi-year survey with 5823 people run by the Centers for Disease Control and Prevention the individuals who performed more rigorous exercise signaled seven fewer years of biological aging compared to those who exercised moderately.
2) Eating a Plant-Based Mediterranean Style Diet and Include Anti-Oxidants (you have heard this before, but this requires fine tuning)
1) Plenty of Fresh Vegetables, to be eaten at every meal, leafy greens, some fruit, nuts, seeds, legumes, and fish (very rarely meat), some eggs, and some cheese,
2) Avocado Oil, Extra Virgin Olive Oil, Avocados, Olives, and other healthy fats.
3) Beverages = WATER add lemon and no more than one glass of Red wine per day.
Include anti-oxidant rich food to eliminate the oxidative stress in the body, and protect your cells from damage that leads to premature aging and disease. Foods that are rich in anti-oxidants include blackberries, dark chocolate (80%+), pecans, cranberries (no sugar added), walnuts, artichoke hearts, blueberries, cherries, and kidney beans.
3) Intermittent Fasting (IF) has been shown to slow the aging of cells by giving our bodies cells the time it needs for detox, repair and to remove waste. Fasting is beneficial for our brain health, reduces inflammation, improves our immune health, metabolism, and increases fat loss.
Benefits of IF and Fasting:
1) Creates new brain cells, and nerve tissues, it can help our brains adapt to stress and change all of which will increase your brain memory, improve focus, ability to learn and boost your mood. I need a brain boost - how about you?
2) Reduces Inflammation by giving the body a break and time to detox
3) Uses Fat for Fuel which is more efficient than using glucose or sugar for fuel, which is better for our energy system of the body, produces less internal stress, therefore less oxidative damage and inflammation
There are a few different ways you may want to consider fasting, and I am the first to admit, it may not be for you. If it is something you want to try, I would say go slow at first and consult your physician if you have any health concerns.
Extend your breakfast window 12-16 hours after your evening meal fast for 24 hours once a week, and some will fast for 36-48 hours 2-4 times per month. During your fast, there are ways to aid with the hunger signals and the key is to stay hydrated. Drink plenty of water and add lemon, some choose to drink black coffee, green tea, and or bone broth.
Manage Stress - reducing stress hormones is directly correlated to "mitigate" cell aging. Guiding others to discover ways to manage stress is at the heart of what I do in my practice. Stress can be minimized easier than you may believe, there are a variety of simple ways to deflect excess stress hormones. Taking a moment to learn how to STOP using gratitude, creating anchors, and using our senses.
Meditate - If you have yet to establish a meditation practice and want to live better as you age today is the day to begin this powerful practice. It is powerful due to the Mind-Body Connection; meditation is highly effective and, you do not have to sit still for a long duration of time. You can tap into your breath, breathing slow and deep when you experience a stress trigger from an external event or environment. Taking a moment to calm the mind, slow down the heart rate and produce less cortisol (stress hormone).
Psychological Well-being is directly linked to meditation believed to be the result being more present and less reactionary.
Social Support is also powerfully important for stress reduction. For people who are experiencing anything in life that may be challenging, stressful, or different and feel isolated they are less likely to succeed in overcoming or meeting their challenge without social support. The need to be supported emotionally validated and part of something bigger will create greater emotional well-being, reduced stress, and ease of achieving what one may desire.
To wrap this up, you should know there are many scientists, biologist, biochemists, neurologists, neuroscientists and physicians studying, testing, and exploring what will work in enhancing and improving our health as we age.
If we take steps to slow down the process of cell damage, we will age healthy and experience living well!
So GET OUT THERE! Grab a pair of sneakers, make a healthy dinner with Salmon and plenty of greens, and take some deep detoxifying breaths.