Ageing is Irreversible but Highly Manageable!!
Ageing is the process of getting old where human body goes through different changes externally like dry skin, wrinkles, hair loss, grey hair etc. and internally like metabolic disorders, memory loss, dental issues and so on.
In other words, aging is the impact of time on the human body. Think kids growing and teenagers going through puberty. Other ageing accumulates over time, like skin damage caused by sun exposure. As a result, aging is a combination of bodily changes and the impact of how we take care of ourselves.
Ageing occurs at different levels in the body
- Genetic level: Usually cells of our body ages when we replicate a new cell for the same function. A cell can replicate about 50 times before the genetic material is no longer able to be copied accurately, which is due to shortened telomeres. Telomeres are responsible for anti-aging. Telomeres are shortened as we age, but telomeres can also be shortened by stress, smoking, obesity, lack of exercise and poor.
- Hormonal level: Hormones play a huge factor in aging, especially during childhood growth and adolescent maturity. Hormone levels fluctuate through life. Puberty brings acne and larger pores. As we get older, hormonal changes lead to dry skin and menopause.
- Internal nutritional level: Food we consume affects us inside out. Food is digested and nutrients get absorbed like vitamins and mineral. The process of metabolizing and creating energy results in damage to the body over time. Some believe that slowing down the metabolic process through practices such as calorie restriction may slow aging in humans.
- External exposure level: Exposure to toxins, the sun, harmful foods, pollution, and smoke take a toll on the body. Over time, these external factors can lead to tissue damage and the body falls behind in its ability to maintain and repair cells, tissues, and organs.
Who doesn’t want to age gracefully and live life with a healthier version of oneself.Production of oestrogen, progesterone and testosterone in women and testosterone in men decreases rapidly after age 35. An anti-aging physician prescribes testosterone for his female patients, notes a dramatic improvement in their well-being not seen with oestrogen and progesterone alone.
Studies have shown reduced body fat, increased muscle tone, enhanced sexual performance, elevated mood and firmer skin from HGH treatments. Different hormones like melatonin, endorphins, and oestrogen and testosterone are important hormones in anyone's battle to slow down the ageing process.
Furthermore, DHEA is a hormone made by the body that decreases naturally with age. Anti-aging doctors claim that DHEA supplementation can reduce the effects of aging.
However, hormone therapies are not a sure treatment to overcome ageing issues gracefully. Just like cosmetic treatments are not the only way to reduce wrinkles. Hence, the following tips may help to manage ageing at different levels explained earlier.
Diet: Get no more than about 30 to 35 percent of your daily calories from fat, with about one-fifth of that from unsaturated fat (e.g., 1 percent milk, olive and canola oil); 15 percent from protein; and the remaining calories from carbohydrates -- which can include fruits and veggies, and should have an emphasis on complex carbs like oatmeal, whole wheat bread and wild rice. Avoid junk and processed food. Taking minimal sugar can help in reducing cell damage and reduces chances of metabolic disorder.
Fitness: Regular aerobic exercise is a must-do for anyone committed to slowing the aging process. Hundreds of studies show that exercise combats the loss of stamina, muscle strength, balance and bone density that increases with age. A combination of strength training with Yoga and cardio can make the biggest contribution towards telomere longevity.
Supplements: Everyone should take a combination of antioxidants through diet and supplementation. To get that antioxidant boost, Eating dark-colored vegetables like tomatoes, carrots, squash and spinach for carotenoids and blue and purple berries for flavonoids. Because foods contain many classes of antioxidants that work synergistically, they are the superior source of antioxidants. So you want to ramp up the antioxidant quotient in your diet, but there are only so many spinach salads and digestion hours in a day. That's where supplements could pick up the slack.
Because we don't always eat as we should, taking daily supplements of the "classic" antioxidants: 200 to 250 milligrams of vitamin C, 100 to 400 International Units (IU) of vitamin E, and a mixed carotenoid supplement of 6 to 10 milligrams. "I always tell people that taking antioxidants is 'like taking extra care for driving a vehicle. They can protect your life, but they are not a license to drive recklessly.
Emotions & Stress: On an emotional level, a lack of sleep makes you less peaceful and more prone to anger. Sicknesses related to viral infections are also more prevalent among people lacking proper rest. Eight hours of sleep each night is important for your current physical health, as well as your mood and your longevity. Making a social circle, meeting same age people, interactions and meditation are some cool ways to tackle loneliness when ageing bothers.
External Care: Unless you've been hyper-vigilant about shielding yourself from the sun (think living in a cave) since you were knee-high, the signs of ageing skin -- fine lines, wrinkles, brown spots -- are likely to emerge by the time you enter your fourth decade. "Ninety-five percent of wrinkles are due to sun exposure.
Consider a wrinkle eraser that includes retinol, a form of vitamin A, to reduce fine lines and wrinkles, fade brown spots and smooth skin tone. Retinol or retinoid topical creams exfoliate the skin and increase the production of collagen. The creams come in a concentration of 0.02 percent and 0.05 percent so just about everyone can tolerate it, and they may even help some people who have early signs of sun damage or skin cancer.
Using a skincare regime of good quality serum with vitamin c , cream with collagen booster and night cream for rejuvenation can help to take the step towards graceful ageing.
It is up to each individual to choose antiaging techniques that best suit his or her lifestyle, age, and desires. No matter which road you choose, remember that exercise, healthy amounts of water, adequate dietary intake and a positive attitude are some of the most effective anti-aging techniques that have been proven through the course of mankind's history of the discovery of the perpetual Fountain of Youth.
Written by, Ms Tripti Khanna
M.Sc. - Food and Nutrition, Post Graduate In Food Science And Nutrition