Remember the days when you wished to be older? There are even iconic songs written proclaiming these precise desires. Here you are—your dreams have come true, and you are indeed older. Can we stuff that genie back in the bottle? When did your body change? Where did you misplace your energy? Your glow is gone, and your gut multiplied. Cher, please baby, Turn Back Time!
Reclaiming Youthful Qualities
Good news! You can steal back a few youthful qualities and enhance your vibrancy in just sixty days. All you need is due diligence and a commitment to making science-backed changes to your diet and daily habits.
Telomeres: The Key to Aging Gracefully
One key to this transformation involves telomeres—bundles of DNA that cap chromosomes. The longer your telomeres, the less likely you may be to develop conditions like cardiovascular disease, obesity, diabetes, dementia, and many cancers. While telomeres naturally shrink with age, it is possible to curtail the process and even lengthen them through diet and lifestyle changes.
Battling Inflammation for a Healthier Future
Another significant factor is inflammation. Aging is associated with increased inflammation, but certain lifestyle habits can help prevent and even reverse the inflammation that leads to premature decline and disease. It takes about two months of "good behavior" (aka hard work) to lower inflammation, lengthen telomeres, feel more energized, and improve your odds of living a long healthy life.
Nutrition: You Are What You Eat
You thought it would be easy? Well, it is. You just have to unlearn just about every American lifestyle you have been taught. Start with nutrition. You are what you eat, right? Eating clean bolsters gut health, triggers better fat burn, and gives your cells the nutrients they need to fight inflammation. A plant-based diet is rich in inflammation-fighting antioxidants. Plant-based diets have been proven to lengthen telomeres and lower cancer risk. When going green, go organic, axe sugars, and up the fiber. Powering your gut with healthy microbiota is also crucial to overall health. Your digestive system is key to your immune function. A quality probiotic is a good idea, but probiotic foods like Greek yogurt, tempeh, and sauerkraut will pack the greatest punch.
Movement: Move It or Lose It
Next up, movement. You really do have to move it or lose it. Regular exercisers have telomeres as long as those of sedentary people ten years younger! Exercise helps reduce systemic inflammation. It is a good idea to start the day with a stretch, incorporate interval and high-intensity activities into your routine, and strength train. Lifting weights not only firms muscles and strengthens bones, but it also boosts mood and self-confidence.
Exploring, Connecting, and Contributing
Don't be afraid to try new things. Learning a new skill, experiencing a new adventure, meeting new friends has proven to enhance longer, healthier, happier lives. Learning something new also enhances brain function and fights off dementia. Engaging in deep connections with others also boosts longevity. Also, help yourself by helping others. Feeling useful may cause your brain to make more oxytocin and progesterone, which helps curb stress and reduce inflammation.
Meditation for Mind and Body
Meditate. Think of meditation as medicine. Taking time to reflect regularly can reduce blood pressure, boost immunity, lower stress, ease insomnia, decrease compulsive eating, and depression. Oh, that gratitude, it is the real deal. Many use the act of journaling to help with gratitude and reflection.
Hydration and Skincare for a Radiant Glow
Want better skin quickly? Yes, please! Then look no further than hydration and routine skincare. We like to aim for 100 fluid ounces of water a day and keep the little devils of caffeine and alcohol to moderation. When you are well-hydrated, the mirror does not lie. It is never too late to wear sunscreen… Every Single Day.
The Foundation of Wellness: No Magic Pill, Just Healthy Choices
Okay, so when do we discuss the magic pill? In the world of Age Management and Anti-Aging, there is indeed a lot of magic. However, none of it makes much of a difference if the individual is not putting in the work. Free medicine of Nutrition, Movement, Sleep, and Stress Management will always hold the foundation of wellness. Every healthy choice made increases your confidence to make more healthy choices.
