As we get older, our bodies change, which can affect both our physical and mental health. While some of these changes are subtle, others are more obvious.
Some people may develop life changing conditions such as osteoarthritis and osteoporosis as they grow older, which can gradually decrease their ability to perform certain activities.
To maintain a youthful spirit and stay independent, it's important to know what to expect as you get older. Taking the necessary steps to prevent age-related changes can keep you feeling young and healthy.
Interested in learning more about the aging process? I will be covering everything you need to know that include these main points:
- How are bodies change as we age
- Tips to slow down cellular aging
- How to protect your mental clarity as you age
- Healthy aging supplements (including my very own) + Are they worth it?
What Happens to Our Bodies as we Age?
As you get older, your body changes naturally. Although you can't prevent some changes, your lifestyle choices can speed up or slow down the process.
Organs, tissues, and fat all make up the human body. After age 30, most of us start to lose some lean tissue. This process known as atrophy can affect the organs that include the kidneys, liver, muscles, and bones. In addition, bones may lose their mineral content and become less dense.
After 30 years, the amount of body fat increases significantly. Older people may have more fat around their internal organs, while the layer of fat under their skin starts to shrink.
Getting Shorter as We Age
All types of people are prone to becoming shorter from the aging process. Height loss is caused by changes in the joints, muscles, and bones. People who are 40 years old and above typically lose about a half inch every 10 years.
After reaching 70 years old, people may lose up to three inches. To prevent this, it's important to stay physically active and eat a healthy diet.
Moving around in general will become more difficult due to stiff joints and less leg muscles as we get older. Our body shape and fat can also affect balance which can lead to more falls.
For men and women, the changes in total body weight differ. Men gain weight until they reach the age of 55, then start to lose it later in life. Women tend to gain weight until they reach 65, then start to lose it.
Weight loss is caused by the reduction of fat, which weighs less than muscle. Maintaining a healthy lifestyle and regular exercise can help you steadily lose weight.
Cellular Aging
Cellular aging is one of the driving forces behind human aging. It occurs when a certain percentage of cells in a body stop dividing, dying off once they reach a terminal state.
The development of new cells is hindered by cellular aging. Cells divide repeatedly throughout our lifetimes, and the quality of the new ones that are generated through this process is not as good as those that were made before.
It's believed that cells have built-in biological clocks that tell them how many times they should divide, and then they stop dividing once they reach a certain point.
The slow degradation of cells is the main cause of aging-related symptoms that most people are familiar with.
How does Cellular Aging Play a Role In our Health?
There are two main effects cellular aging can have on your health. The first is mental, and the second is physical.
In terms of physical aging, it can take longer to recover from an injury or illness. Your muscles may also start to feel weaker, and you may notice that your strength starts to decline. Additionally, your skin may start to develop more wrinkles and other skin tags.
These are the signs that cellular aging is taking place. The cells that are being produced are not as good as those that were generated a decade ago.
As people get older, they may start to experience cognitive decline. This type of decline can make it hard to keep track of new skills and memories and keep old ones from fading. In addition, cognitive decline can make older adults feel more irritable and incapable of handling stressful situations.
What are Some Tips to Slow Down Cellular Aging?
It’s always best to start sooner than later to slow down the cellular aging process. There are a couple ways to take action by following these tips.
Exercise on a Regular Basis
Getting active can help keep our telomeres from becoming shorter. Telomeres are the protective caps that keep your genetic code in your body. Shorter telomeres can cause cells to divide, which can speed up the aging process.
Try Intermittent Fasting
Intermittent fasting can help slow down the aging process and allow the body to remove waste and repair itself. It can also reduce inflammation and protect the cells from harmful free radicals.
Practice Meditation
Practicing meditation can help reduce stress and prevent it from accumulating in the body. It can help the body maintain a healthy immune system and prevent diseases.
Consume more Antioxidants
Found in food, antioxidants are chemicals that help the body fight against harmful free radicals and prevent them from damaging the cells. Some of these chemicals include vitamins C, E, and selenium.
Prolonged exposure to oxidizing stress can lead to various illnesses, such as diabetes, Parkinson's disease, and cancer. By consuming foods that contain antioxidants, you can help the body fight against diseases and limit the damage that free radicals can do.
Foods that are antioxidant-rich include:
- Broccoli
- Spinach
- Carrots
- Avocados
- Sweet Potatoes
- Squash
- Blueberries
- Green tea
- Dark chocolate
Stop Smoking
The nicotine found in cigarettes can reduce the flow of nutrients and oxygen to the skin cells, which can lead to premature aging. Smoking also makes the skin look more wrinkled!
Mental Clarity + Aging
As we age, we may begin to suffer from a lack of concentration and clarity, which is referred to as brain fog. Prolonged brain fog can cause issues at work and in relationships.
Having a clear and focused mind can help people achieve their goals and dreams. This is why it's important that people work to improve their mental clarity.
Various factors can affect a person's mental clarity, such as poor sleep, high stress levels, illness or disease, biochemical, and hormonal imbalances.
The most simple tasks can seem strenuous when you experience brain fog. Fortunately, there are ways to treat it so that it doesn't get worse.
Tips to Improve Mental Clarity
Sleep
Getting enough sleep is very important to maintain a healthy and balanced life. According to the CDC, adults should get at least 7 hours of sleep per night. Having a good quality sleep is important to maintain a healthy and balanced body and mind, and can help you feel alert and refreshed after you wake up. Getting enough rest and relaxation can also help keep your stress levels at bay!
Diet
One of the most important factors that people should consider when it comes to maintaining a healthy and balanced brain is eating a diet rich in nutritious food. Some of the best food sources that can help boost brain health include leafy vegetables such as kale and spinach, as well as fish and eggs.
Mindfulness
Practicing mindfulness can help improve your concentration and focus. This practice involves being aware of your body, mind, and emotions in the present. Some simple yet effective mindfulness exercises can help you release stress and improve your mental clarity.
Manage Stress
Taking the necessary steps to manage stress can help improve your mental clarity. This can be done through implementing effective time management and stress reduction strategies.
Drink Enough Water
Although it may seem like a simple habit, drinking plenty of water is very important to ensure that your body is functioning properly. Adequate water intake can help with various functions of the body, including concentration and focus.
Balance your Time
Maintaining a good work-life balance is also important to ensure that you are able to focus and keep your mind in the best possible condition. Doing so can help prevent you from getting overworked and burned out.
Get Outside
Getting enough light exposure is also very important to maintain an optimal and healthy body and mind. Studies have shown that a small amount of exposure to natural sunlight can help improve mood and boost concentration. Most of us consume too much exposure to blue light from electronic gadgets, which can have detrimental effects.
Don’t Multitask Too Often
Although it may seem like multitasking is a good idea, studies have shown that it can actually lead to poor performance and concentration. One of the most effective ways to avoid getting distracted and getting carried away is to focus solely on one task at a time.
Explore Nature
One of the most beneficial ways to improve mental clarity and reduce depression is by taking time out in nature, which can help boost the sense of well-being and help you feel less depressed. Exposure to the natural world around us can stimulate the production of certain chemicals that are known to improve mood and mental health.
Limit Sugar Intake
High sugar consumption can lead to various health conditions, such as diabetes and heart disease. It can make it harder for the body to function properly and focus on the task at hand, and it can increase the levels of hyperactivity and insulin.
Limit Alcohol Intake
Drinking alcohol can have detrimental effects on your brain function. Heavy drinking over time can permanently alter the structure and function of the brain.
What are Healthy Aging Supplements?
There are a variety of supplements on the market today for those looking to support their aging process and feel their absolute best. Recently, I have launched my very own healthy aging line with multiple different supplements including NMN. NMN is a naturally occurring molecule that has been proven to benefit the aging process by suppressing age-associated weight gain, enhancing energy metabolism and physical activity, and preventing age-linked changes in gene expression.
The results of studies on the safety of NMN have led to the start of human clinical trials. Despite the high concentrations of this compound used in some studies, it is considered to be safe. The long-term administration of NMN will not cause any toxic effects.
Aging is a process most of us wish we could just avoid, but fortunately there are a variety of healthy habits you can pick up to help make it easier. Supplements such as NMN are also proven to provide particular benefits towards healthy aging.
