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1. Consume Anti-Oxidants
Okay, let’s start with a simple one: consuming antioxidants. An antioxidant is essentially a substance that is able to neutralize the effects of free radicals. Free radicals meanwhile are reactive molecules that roam the body and which cause damage to the cell walls whenever they come into contact with them. This is called ‘oxidation’ and while it is microscopic, it can add up over time in order to result in macroscopic (visible) changes. In other words, the cells become lined and wrinkled and this is actually enough to cause visible wrinkles on the skin when you’re older. Not good!
Worse is that these free radicals can eventually penetrate through the cell walls all the way deep into the nucleus. This is bad news because it can result in damage to the DNA, which in turn prevents that cell from operating as it should. When cells reproduce, they do so via a process called mitosis which means that the cell actually splits in half to create an exact equal copy.
In other words, the DNA damage now becomes repeated as well and that in turn can result in the growth and spread of cancerous tumors. In other words, antioxidants don’t just extend your youthful looks – they also extend your lifespan.
So how can you make sure you are getting enough antioxidants? One option is to consider the best sources of antioxidants – and that means berries in particular. Blueberries, raspberries etc. are all incredibly high in antioxidants and the best way to get these in your diet conveniently is with a smoothie. Swap your morning coffee at Starbucks for an Innocent smoothie and you’ll immediately extent your lifespan.
Another tip is to consider using ionized water. You can ionize your water using a water filter and what this will do is to increase the ORP or ‘Oxidation Reduction Potential’. All you need to know about that, is that the water is ionized via an electric current in order togain new electrons. This in turn alters the pH value of that water and reduces acidity. This increases hydration as well and many people say they can feel the beneficial effects in as little as 30 days.
Another useful tip is to look out for the ‘master antioxidant’, which is glutathione. Glutathione is a tripeptide made from three amino acids called cysteine, glutaminic acid and glycine. It is more powerful than any other antioxidant and has numerous important roles throughout the body – including the maintenance of other antioxidants like vitamin C and E. You can’t get glutathione from your diet directly but you can consume more of those three amino acids to encourage its production. Unfortunately cysteine is toxic when taken in supplement form, so instead try to get it by eating more dairy, fish, meat and cheese. For vegetarians, soybeans, spinach, pumpkin and kale will do the job.
2. Protect Yourself From the Sun
One of the best-known ways to hold onto those youthful looks for longer is to avoid the harmful rays of the sun which will damage the surface of the cells through radiation and can likewise cause damage to the DNA. The sun is responsible for many of your wrinkles, not to mention sunspots and other issues.
The best way to protect yourself from the sun is to wear sunblock on your face all the time. If you aren’t willing to go that far though, then you can get a similar benefit by wearing a moisturiser – which will also be good for hydrating and nourishing your skin – that contains sunblock in it.
Another consideration is that you need to be aware of windows. Go and take a look at your face in a mirror right now and you may notice that you have more freckles on the left side of your face. What’s causing this? That would be driving and being near the window on your left side. Problem is that while windows can block out UVB rays, UVA rays will still penetrate through and can actually get even deeper into the skin. That’s just one more reason to wear sunblock permanently: even when you are indoors!
3. Do Mobility Work
One of the symptoms of aging that makes us feel so tired and lethargic is the fact that we lose mobility. As we get older we start to experience knee pain, back pain, neck pain and shoulder pain. We end up crouched over and struggling to stand up straight and this eventually results in us spending more time indoors and less time doing new things – which as we’ll see in a moment is responsible for much of the mental deterioration we see in old age.
In other words, a lack of mobility will often cause something of a downward spiral of deterioration. First you experience pain in your knees. Then you end up walking strangely to compensate and reducing exercise. This causes pain in your back and a reduction in energy. You end up housebound and thus your mind starts to deteriorate too.
And we accept this as ‘normal’. This is simply ‘part of aging’.
Except many thinkers now suggest that this is not the case: or should not be. It is not inevitable that we should start to experience poor mobility and pain as we get older. In fact, the body is designed to last us until we are well into old age and if it doesn’t, then this suggests that you are doing something wrong.
Specifically, what you are doing wrong is not engaging in mobility exercises.
Problem is, we spend much too long sitting in one place at work, with our neck craning, back hunched and glutes being squashed. Our legs are bent too – often for nearly 8 hours a day – while we rapidly type and use our hands.
This causes RSI (repetitive strain injury) in the fingers, it causes the quadriceps to become elongated and the hamstrings to become shortened and tighter. The glutes become weakened and the back develops a hunch. Your pecs shorten too.
And then you wonder why you have pain at 60! Not only do all these issues cause strain on the body but they also cause compensation and change the way you move. These things cause you to walk awkwardly and make you more likely to have accidents and injuries.
So what is the solution? The solution is to use mobility work and functional training to reduce tightness and to restore normal range of motion. You should be able to squat, to reach your hands straight up over your head and to run at any age.
Look for functional fitness classes, gymnastics or even yoga to help restore flexibility and normal movement.
4. Engage in HIIT
Want another form of exercise that can drastically improve your health as you age? Then consider HIIT.
HIIT stands for ‘High Intensity Interval Training’. This is all the rage right now, so if you’re at all interested in fitness then you might well have heard of it already. If not, HIIT basically involves alternating between periods of rapid, intense activity and periods of slower, more deliberate recovery.
So, you might spring for 1 minute and then jog for 2 minutes. Or sprint for 30 seconds and jog for 1 second.
Either way, this forces the body to work in a way that it is not used to. When sprinting, you are engaging in what is called ‘anaerobic exercise’. This means that you are moving too fast for the body to rely on oxygen and fat stores for fuel. Instead, it is forced to get ATP immediately that is stored in the cells and in the muscles.Other Details
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