- 80% Rule
In Okinawa, Japan—home to some of the world’s oldest people—centenarians stop eating when they’re 80 percent full, says The Blue Zones author Dan Buettner, who studies longevity all over the planet. They’re onto something: Scientists at St. Louis University found that, while both exercising and eating less led to weight loss in the study’s volunteers, cutting calories also lowered production of T3, a thyroid hormone that slows metabolism. The researchers believe that lower T3 levels may also slow the aging process.
- Make love
Women who enjoy sex live longer, says Mehmet Oz, MD, professor and vice chairman of surgery at New York Presbyterian–Columbia University and co-author of YOU: Being Beautiful. In fact, doubling your amount of satisfying sex can add up to three years to your life, he says. “Sex gives you the Zen moment you can’t find throughout the day otherwise.”
- Use your brain
Dr. Geula, who has studied 80-year-olds who perform at the same level as people in their 50s on neuropsychological tests, has found that the superaged have fewer brain tangles—deposits of protein linked to Alzheimer’s—suggesting that their brains have some sort of protection that normal brains don’t. While scientists puzzle this out, there’s a lot you can do to keep your own synapses firing. Learn Italian, take up the cello—even driving a new route to work can wake up sleepy brain cells.
- Pour yourself some merlot
You’ve probably heard a lot about resveratrol, a compound in red wine and grape juice that seems to slow aging. One recent study found that resveratrol-fed mice had stronger bones and better motor coordination, and showed fewer “old age” problems like heart disease, inflammation, and cataracts. The jury is still out on whether resveratrol has the same effect on humans, but nutritionists say drinking red wine in moderation does have heart-healthy benefits.
- Lose the muffin top
In one large study published in 2009, researchers who tracked 6,583 people for more than 30 years found that having significant belly fat in midlife can nearly triple your risk of dementia.
- Eat More Plants
In his study of centenarians, Buettner found the longest-living people tend to eat less meat and more beans, soy, and nuts.
- Regularly Exfoliate The Skin
One of the important parts of having to look young is proper skin exfoliation. Exfoliation has many benefits that you could appreciate. It’s one of the best ways where you can keep your skin glowing and soft. Not only that, it also helps to keep your pores from clogging as well as keeping acne under control.Exfoliation also helps with uneven skin tone and also prevents lines and wrinkles from appearing on your face prematurely. You can find two types of exfoliators which are the physical and chemical ones. For sensitive skin, you should always avoid harsh or stronger exfoliators.
- Cap your drinks
Regularly exceeding one drink a day or three in one sitting can damage organs, weaken the immune system and increase the risk of some cancers.
- Enjoy your Joe
Good news for java lovers: Research indicates that drinking it regularly may protect against diabetes, cirrhosis and liver cancer. And Harvard research suggests that drinking 3 1/2 cups a day may lower risk of heart disease.
- Go Mediterranean
In a 2013 Annals of Internal Medicine study, women who followed a Mediterranean-style diet were 40 percent more likely to live past 70 without major chronic illness than those with less healthy diets. Eat lots of veggies, fruit, fish and whole grains, and avoid simple carbs, such as pasta and sugar (“age accelerators,” Dr. Perls calls them).
- View Age Differently
Instead of thinking of getting older as an inevitable decline, think of it as gaining knowledge and wisdom. Studies show that those who have a positive view of getting older look and feel younger than people of the same age who view aging as something negative. In addition, those who feel younger than their age have less cognitive decline.
- Eat Low Fat Greek Yogurt
If you don’t get enough calcium in your diet, the body steals some from your bones. This may compromise bone strength and put you at a higher risk of osteoporosis.
Researchers have studied the psychosocial benefits of volunteering. They found that volunteers live longer than non-volunteers. In fact, volunteering appears to reduce risk of death by 25 percent. Some theories as to why this is so include the following: helping others leads to feelings of perceived usefulness and competence, as well as providing social integration and support. In addition, when helping others, hormones such as oxytocin and progesterone are released; these hormones regulate stress.
- Take Key Supplements
Nobel Prize-winning chemist, author, and health advocate Linus Pauling said, “By the proper intakes of vitamins and other nutrients and by following a few other healthful practices from youth or middle age on, you can, I believe, extend your life and years of well-being by twenty-five or even thirty-five years.” He might have added: “And you can live those extra years with excellent and vibrant health!”
Supplements (and foods, which we will talk about next) that are best for keeping your body and mind sharp must contain antioxidants. Some essential vitamins to add to your anti-aging arsenal include vitamin C and E as well as Glucosamine and Coenzyme Q10. Polyphenol-rich matcha tea and resveratrol are two other supplements that can be age-busters as well.
In addition, if you are serious about your anti-aging regime, you must also consider adding a medicinal mushroom supplement to your daily routine.
Have you ever heard of the Japanese island of Okinawa? For generations, the population there was teeming with centenarians (people in their 100s) who were bright eyed and in great physical health. What was their secret? Eating fresh foods, spending lots of time out in nature and in their gardens, and surrounding themselves with family and friends. And, according to research conducted by the Okinawa Centenarian Study, the population also ate a large amount of various kinds of mushrooms, including Shiitake and Reishi.
These mushrooms have been proven to have a profound effect on the immune system and help to curb inflammatory responses. The study researchers, as well as many other studies, have linked consuming medicinal mushrooms with relief from inflammatory disease, osteo and rheumatoid arthritis, autoimmune disorders and digestive problems, just to name a few.
- Avoid GMO’s
Make it a point to also avoid all processed and GMO foods (including GMO produce), refined sugar, wheat products (especially commercially-produced breads, pastas, and baked goods), trans fats and artificial ingredients, and keep alcohol consumption to a minimum.
The best diet for staying vibrant into your 70s, 80s, and beyond is the simplest kind of diet. Eat real, recognizable food and plenty of (preferably raw or lightly steamed) vegetables in a relaxed setting and drink plenty of clean, filtered water. Even when we are older, our bodies are still primarily made of water so the key is to hydrate, hydrate, hydrate!
Stress-relieving and focusing activities such as meditation (and movement meditations like qi gong and forest bathing) have been proven to improve the strength and length of telomeres, stretches of DNA at the end of chromosomes which protect our genes. Telomeres keep chromosomes from fraying and clumping. Shortened telomeres are associated with aging as well as cancer and higher risk of death. A 2015 Canadian study linked evidence of longer telomere strands to meditation (when compared to those who did not meditate).
In addition, activities like creative visualization, repeating affirmations, and doing something like Emotional Freedom Technique (which also clears energy channels for physical healing, according to the principles of Chinese medicine) can keep you in a positive state of mind which can aid in the slowing down of the aging process.
Famed actress Sophia Lauren had it right when she said, “There is a fountain of youth: it is your mind, your talents, the creativity you bring to your life and the lives of people you love. When you learn to tap this source, you will truly have defeated age.”
- Standing Not Sitting at Desk
”It has been linked to cardiovascular events like heart attack, heart disease death, overall death, and death from cancer,” says Andrea LaCroix, PhD, director of the Women’s Health Center of Excellence at the University of California, San Diego.
Use a standing desk at work. More workplaces are warming to the idea, she says.
Give yourself reminders to sit less. At home, consider a TV commercial your signal to get out of your chair briefly. At work, use a smaller coffee cup or glass so your trips for refills will be more frequent.
Change social norms. Kerr suggests: At a meeting, you might explain, “I am going to take a standing break.”
Once people sit less, Kerr finds, they often are open to the idea of moving more and to being more active.
- Consume More Fat
The healthy kind, that is. Omega-3 fatty acids (found in salmon, walnuts, and seeds) help stabilize your mood, maintain bone strength, and help prevent visible signs of aging by reducing inflammation in the body, explains Nicholas Perricone, MD, a leading anti-aging expert and author of 7 Secrets to Beauty, Health, and Longevity. “Omega-3s also boost the ability of the body’s enzymes to pull fat out of storage — from your hips, say — and use it as energy,” he says. “Omega-3s keep you healthy and your skin radiant.”
Try it! “Virtually every expert agrees that you need two grams of omega-3 fatty acids a day,” says Michael Roizen, MD, chair of the division of anesthesiology at the Cleveland Clinic in Ohio and coauthor of You on a Diet. Eat plenty of fatty fish such as wild salmon (a 3-ounce serving has 6.9 grams), as well as walnuts (one-half ounce has 9.2 grams), says Dr. Roizen. If you aren’t getting enough omega-3s from your diet, consider taking fish-oil supplements.
- Consume Aloe Vera
In a study published in the journal Annals of Dermatology in 2009, healthy female subjects over the age of 45, and who received two different oral doses (low-dose: 1,200 mg/d, high-dose: 3,600 mg/d) of aloe vera gel supplementation for 90 days, saw remarkable results. The researchers measured clinical signs and biochemical changes of aging skin before and after supplementation and found that
“After aloe gel intake, the facial wrinkles improved significantly (p<0.05) in both groups, and facial elasticity improved in the lower-dose group…Aloe gel significantly improves wrinkles and elasticity in photo aged human skin.”
Also, the amazing thing about aloe is that it has a wide range of potential “side benefits,” with 50 of them viewable on our Aloe Vera Research Page alone. Some of these include:
- Facial Massage
Daily stress often results in tension buildup in the muscles. Foreheads furrow and lines form between the brows and along the lip line. Gentle, routine facial massage can help relax these tight and drawn muscles, decreasing the lines that they form. Massage combined with a hydrating moisturizer can also help minimize lines and dryness. Therapeutic massage can help relieve allergy symptoms, such as sinus congestion. A buildup of mucus in the sinus areas can result in pressure, puffiness and headaches. Steam inhalation and gentle massage helps to mobilize secretions, improve drainage and relieve congestion. See a doctor if you have more serious sinus conditions, such as an infection.Massaging the face stimulates the lymphatic vessels and facilitates toxin elimination from the facial area. The lymphatic system plays a key role in health. Lymph is a clear fluid that removes toxins from the body. It’s filtered through the lymph nodes and moves into the bloodstream, where toxins can be eliminated. Muscle movement is needed to push lymph fluid through the body. A lack of movement can result in a sluggish lymphatic system and a buildup of toxins. Many lymph nodes are scattered throughout the facial area, especially along the edge of chin and jawline.
- Resistance Training
Resistance training works by causing microscopic damage or tears to the muscle cells, which in turn are quickly repaired by the body to help the muscles regenerate and grow stronger. The breakdown of the muscle fiber is called “catabolism,” and the repair and re-growth of the muscle tissue is called “anabolism.” You’re probably familiar with the term anabolic when used with steroids. Anabolic means to grow, and that’s exactly what happens after you break down the muscle fibers with resistance exercise. In fact, many biological processes of growth in the body require some breakdown, or catabolism, prior to re-growth. For instance, bones must be broken down first before calcium and other growth factors repair the bone and make it stronger. With muscles, testosterone, insulin-like growth factor, growth hormone, protein, and other nutrients rush to the muscle after a resistance-exercise session to help repair the muscles to make them stronger. Importantly, your muscles heal and grow when you aren’t working out, and so that’s why it’s necessary to leave time between workouts for recovery.
Laughing heartily and uncontrollably provides a physical release. Several muscles are exercised including the diaphragm, the abdomen muscles and the shoulders. Blood circulation is increased for all major body organs including the brain. Laughter even provides some exercise for the heart. Increased blood circulation stimulates facial muscles so you might even look better!
Some researchers report that laughter can reduce pain. Increasingly, medical experts use laughter therapy in cancer care and with other chronic illnesses. When we laugh, stress hormone levels are reduced and levels of healthy hormones are increased. The body’s immune system improves with the release of endorphins, those natural ‘feel-good’ chemicals.
- Avoid Hot Showers
- They’ll damage your skin cells
- They’ll cause dry skin
- They’re bad for fertility/testes health
- They might damage your hair cuticles
- They often aggravate acne
- Hot showers are too comfortable
- Your productivity might be suffering