John KIRAGU
- Nov 10, 2022
- 4 min read

7 daily habits proven to slow down aging

"Ever thought of changing your genetic makeup, buy an elixir of life, find a miraculous cure, or turn back time? Your habits can put the brakes on or accelerate various aspects of aging."

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A well-rounded diet, physical activities, sleep, thinking positively, adequate water intake, sipping on fruit juice, good oral care, and being social are some of the habits that slow down the aging process. Aging is associated with sagging skin, aching joints, refractive and cataract errors, diabetes, chronic diseases, dementia, and depression. You can, however, help to slow the aging process and combat visible signs of aging by considering these 7 daily habits.

1. Eat a balanced, healthy diet

Maintaining a healthy diet is essential for healthy aging. Nutrition is a powerful tool to slow the aging process, facilitate optimal health, and make you feel vibrant as you age. Too much sugar intake may cause glycation which causes wrinkles. Consider the intake of vegetables, good fats, fruits, olive oil, legumes, nuts, and turmeric. Turmeric has an anti-inflammation effect, which reduces the risk of heart disease, reduces cancer, lowers depression, and helps mental health.

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Antioxidants found in fruits such as berries, avocados, and red peppers help to prevent inflammation and protect the skin, hair, and fingernails from damage. Fruits also help in reducing hypertension, lowering bad cholesterol, preventing metabolic syndromes, and protecting the heart. What you consume determines how slowly or quickly you will age. Consider the intake of a healthy diet with antioxidants and anti-inflammation effects such as colorful vegetables, fruits, legumes, and nuts, as they have vital nutrients that can reverse aging.

2. Engage in exercises

Endurance workouts are essential for improving metabolic processes, reducing body fat, lowering blood sugar, and sensitizing body tissues to insulin. It also reduces the level of "bad" cholesterol (LDL) and promotes "good" cholesterol (HDL).

Exercise slows aging by increasing muscle strength, decreasing triglycerides, promoting bone mineral content, and increasing cognitive functioning. Yoga and dancing on a regular basis may help to reduce the appearance of skin inflammatory conditions.

Consider incorporating exercises such as squats, standing calf raises, walking, climbing stairs, aerobics, resistance training, and reactive training in your daily routine. Exercise enhances your optimal appearance, mental health, endurance level, and movement ability, which not only keeps you fit but also keeps you young.

3. Get enough sleep

Adequate sleep slows down the rate of aging. It enhances healthy skin color, reduces blood pressure, facilitates nutrient transportation in the body, and reduces aging in blood vessels and the heart. Poor arterial and circulatory health are the primary causes of aging in the skin and hair. Inadequate sleep facilitates biological aging and leads to signs of aging such as tired eyes, wrinkles, dull skin, unhealthy hair, and puffy faces. Sleep helps lower stress.

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Stress enhances the production of cortisol, affects the body’s repair mechanisms, and increases free radical cells in the body, which are contributors to the appearance of aging. Enough and consistent sleep is an essential daily habit for reducing inflammation, promoting healthy fluid distribution (hydration), and limiting stress-related aging by decelerating cell damage throughout the body and on the skin, making you look younger.

4. Quit smoking

Smoking is linked with numerous aging conditions, which include premature wrinkles, a speeded-up aging process on the skin, such as uneven skin tone and a grayish tone, puffiness below the eye, thinner lips, and crow's feet. Smoking is also linked with various dermatological issues, including hair loss, premature skin aging, psoriasis, stained fingers, and cataracts. You can control the habit of smoking by:

Managing cravings
Avoiding triggers
Visiting counseling services
Writing down the reasons for quitting

Quitting smoking enhances your appearance. Your skin will get adequate nutrients and oxygen, resulting in a healthier complexion. Avoid smoking to protect your internal genetic codes, multiple organ systems, and blood vessels for better and healthier aging.

5. Drink plenty of water to stay hydrated

Water is a primary constituent of cells and is vital for keeping your skin soft, supple, and glowing. Adequate water intake helps to increase metabolism, hydrate cells for optimal functioning, and dissolve soluble vitamins, minerals, and other nutrients that have anti-aging effects.

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Water intake prevents acne, speeds healing, tightens the skin, and slows aging by reducing the appearance of scars, lines on the skin, and wrinkles. Water makes your skin glow naturally, safely, and more effectively.

6. Maintain dental hygiene

Periodontal diseases contribute to chronic inflammation. It ages the immune response and reduces the resistance to other age-related chronic diseases. The cavity-causing bacteria may enter the blood stream and lead to systemic inflammation in other parts of the body. This will put you at risk of various risks, such as pneumonia, heart diseases, strokes, Alzheimer’s and dementia disease, and rheumatoid arthritis. Poor oral hygiene may lead to gum infection, reduced collagen, and gum recession. Chronic inflammation also leads to oxidation stress that facilitates free radicals in the blood, which negatively affects the DNA and speeds up aging. You can maintain your oral health by:

Consistently brush twice and floss daily
Every six months, you should see your dentist
Avoid delays in dental treatments

7. Manage stress

Stress is part of life and is linked with increased insulin and accelerated aging. It is associated with sleep problems, anxiety, depression, and immunity suppression. Long-term stress may lead to serious health conditions including diabetes, heart attack, stroke, migraines, gut problems, and immune disorders. You can manage your stress by meditating, increasing uptake of social activities, enhancing body movement, and developing gratitude. The effects of stress are cumulative, and engaging in these stress-relieving practices will have a more positive impact on age-related issues.

Limiting alcohol intake, engaging in exercise, getting adequate sleep, increasing water intake, and quitting smoking reduce the chances of developing chronic diseases and slow the aging process. Dietary and nutritional supplements are the major aspects of longevity. They have antioxidant and anti-inflammatory properties that are essential to healthy aging.