Bonus material: when you incorporate these habits you get disease prevention as well.
You’ve worked hard your whole life, you may have even financed your kids’ upbringing and education. Who doesn’t want a few more vibrant years on this planet? There are some simple habits to slow down the effects of aging, we asked researcher Knut Holt to offer some, and here is what he offered.
The aging process is, for the greater part, not a mystery anymore. Aging consists for a great part of daily damages done on the microscopic, tissue, cellular and genetic levels. These add up as the years are passing. These damages have specific causes like oxidizing agents, the sun’s rays, mechanical wear and tear, psychological stress, lack of some nutritional components and too much of others, like fat.
Another component of aging is the reduction of the telomere chains at the chromosome ends, as each cell division occurs. However, the body has means to repair these ends again, with an enzyme called telomerase. The rapidity of the aging process depends on lack of efficiency in this repair process. The above mention aging causes also slow down this repair process.
The factors causing aging, also causes other diseases like cancer and heart disease. Both aging and these age related diseases can, to a great extent, be mitigated with the knowledge possessed today.
The Components to Slow the Aging Process:
High Micronutrient Foods
Adequate daily food containing whole cereals, peas, beans, vegetables, fruit, fish, mushrooms, fouls and seafood. Limit the amount of red meat. The concept here is to absorb high levels of micronutrients at low caloric levels with minimal insulin spike.
Substitute Bad Fats with Good Fats
Moderate amount of good fat from sources like olives, fish, nuts, sunflower seeds, etc. Then you will get a good balance between monounsaturated fat (e.g. olives), polyunsaturated fat of the omega-3-type (e.g. fish) and polyunsaturated fat of the omega-6-type. The two queen bees of good fats are olive oil and avocados.
Conversely try to eliminate butter and corn oil. A high consumption of these fat sources gives you too much saturated fat and polyunsaturated omega-6-fat.
Avoid the Five Ugly Whites
Try to narrow uses of, or eliminate altogether: white rice, salt, pasteurized cow’s milk, refined sugar, white flour.
In addition to cardio, add exercises that gives both a muscular resistance load, work up your condition, and stretches out your body. Strength training need not take more than 30 minutes a session, twice per week. For flexibility, yoga is ideal.
If you can swing it, add sprinting to your exercise routine, it’s been recognized to stimulate the natural production of human growth hormone (HGH) which is a powerful youth hormone.
Adequate rest and stress-reduction. Daily meditation is a method of achieving this. Natural relaxing agents or specific tools for meditation or relaxation may also be useful.
Avoid Sun’s Damaging Rays
Try to stay out of the sun during mid-day and make use of UV protection against excessive sun exposure.
The amount one needs of nutritional supplements, like vitamins and minerals, differs very much according to a person`s health condition, work load and exposure to environmental stress. A person having a poor digestion, doing high performance sport or being exposed to a high amount of environmental stress, may need more than a person in an average situation.
About Knut Holt
Knut Holt is an internet consultant and marketer focusing on health items, a Norwegian citizen, living in the Caribbean, he has a mixed university degree with a combination of the subjects chemistry, physics, biology and informatics.