Reverse Aging: How To Reduce Your Biological Age

 

Everyone ages differently, and no matter how slow or fast you age, one thing remains constant – you’re aging and can’t stop it.

Or maybe you can. What if you could not only stop aging but age in reverse? 

Interested, are you? Well, yes, you can stall and reverse your biological age to be much younger than your chronological age. This is great because you reduce the risk of age-related diseases.  

Aging begins from the inside out. The effects of aging on skin, mobility, and health begin from senescence in the cells. There are genetic, neurological, and hormonal changes that occur with age. It is these changes that can be delayed to pause or reverse biological aging. 

Remember that your chronological age is beyond your influence, but with the right choices and by following the tips in this article, you can age in reverse from the inside out.

How To Reverse Your Biological Age 

Biological age is a more accurate measure of your age in comparison to chronological age, which is your current age. If you have ever wondered how old your body really is and how to test biological age, you can use age test kits from companies like GlycanAge or Elysium Health. Additionally, there are online calculators that assess a variety of health indicators, such as diet and exercise habits, sleep quality, and stress levels, to determine your biological age.

Understanding your biological age and learning ways to re-calculate it can help you improve your health and longevity. Reversing your biological age is possible and easy with the following tips. 

Change Your Nutrition

Nutrition plays a huge role in aging both biologically and chronologically. A healthy diet is vital to slowing down cell senescence and inducing slow aging. According to a 2022 clinical trial from The American Journal of Clinical Nutrition, a higher-quality diet in women with limited physical activity levels is inversely proportional to biological aging. 

Here’s how you can model your diet to slow down biological aging. 

Use Spices 

Many spices are medicinal in nature and, in some locations in the world, are still being used to treat ailments. Turmeric is an excellent spice with anti-inflammatory properties, sage improves brain functions and memory, and cinnamon reduces blood sugar. Other spices include peppermint, cayenne pepper, basil, fenugreek, ginger, etc. 

Eat More Vegetables and Fruits

If you’ve not been eating vegetables, this is your cue to start adding greens to your diet because vegetables inhibit the declining effects of oxidation on your cells. Green leafy vegetables and brightly colored fruits have strong antioxidant properties that help reverse aging. Each meal should contain a significant amount of green vegetables like kale, celery, apples, berries, and broccoli. 

Eat Non-Inflammatory Food 

Inflammation is a pretty common occurrence in the body, but when it becomes chronic, the effects can be devastating and long-term. For example, consistent inflammation is a significant contributor to many age-related diseases. It also quickens the aging process for cells and tissues in the body. 

Avoiding non-inflammatory food is an excellent way to keep inflammation under control. Eat foods that have natural anti-inflammatory properties, such as healthy fats. You can get these from avocados, oily fish, seeds, nuts, etc. 

Add Immunity-Boosting Good To Your Diet 

Some foods help boost the body’s immunity and promote a healthy gut with varied healthy gut bacteria. Foods like yogurt, oats, onions, sauerkraut and garlic improve your gut microbiome and slow cell aging. 

Improve Your Lifestyle 

We make lifestyle decisions every day, not always knowing how they affect us in the long term. Some of these lifestyle choices can quicken the aging process of body cells by as much as two years or more. Here are a couple of things to do to improve your lifestyle. 

• Getting between 7 and 9 hours of quality sleep every night is possible, or a minimum of 7 or 8;
• Avoid stress as much as you can, and when you’re stressed, try to resolve it as soon as possible;
• Avoid damaging vices like smoking and drinking. 

Stay Fit 

A healthy body is a mixture of lifestyle, nutrition, and fitness. As individuals age, they lose muscle, and their metabolism reduces. This is why keeping the weight off is more difficult the older you get. Regardless, everyone should keep fit. Working out not only improves fitness, but it also keeps the body systems working great and staves off the effects of ageing. Some exercises to incorporate into your routine include the following:

• Endurance training like running and cycling; 
• Incorporate resistance training and weight lifting into your routines; 
• Also, do a healthy amount of cardio to improve blood flow.

Conclusion 

Everyone will age in the end, but reversing your biological age ensures that you spend your latter years healthy and not suffering from any age-related diseases.

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