New emerging research shows that you can actually put a pause on your biological clock.
With the right diet, lifestyle, and routine you can look and feel younger by as much as a decade. Experts explain this with longer telomeres as the key to a younger life!
Telomers naturally shrink with age but with the right lifestyle and diet, it is possible to delay the process and even lengthen the telomers. Research shows that longer telomers can lower the risk of chronic conditions like cardiovascular disease, obesity, diabetes, dementia, and cancers.
Here are 10 research-backed tips that can make you look and feel younger by decades. From changing your energy levels to your mood and look, these 10 tips can make you age in reverse.
10 simple ways to look and feel younger that always works
Skip the sun for younger skin
Nothing fastens your ageing like the sun. The research found that the sun is responsible for about 80 per cent of visible signs of aging. The harmful UV rays break down the elastin thus resulting in a saggy appearance of your skin. It is also responsible for pigmentation; sunburn and uneven skin tone. Exposure to the sun also increases wrinkles and age spots.
So, always wear sunscreen with at least a 30 SPF rating and wear it every day. Whether it’s a cloudy day or a bright sunny day, the harmful UV rays of the sun can penetrate through the clouds and harm your sensitive skin.
DIY Tips
- Always moisturize your skin.
- Reapply your sunscreen after a few hours as it tends to wash away.
- Try and avoid wearing makeup whenever you are stepping out in the sun.
Eat right to feel young and light
A rich and healthy diet is very crucial if you wish to look and feel younger. Following the basic rules of healthy eating can truly work magic on your skin. Eat 2 portions of fruit and 3 varieties of vegetables every day. Add lots of lean protein and whole grains to your diet and complement that with seeds and nuts. Protein helps build new collagen and elastin which helps delay the signs of aging.
These natural foods are rich in antioxidants that fight free radicals and prevent premature ageing of your body. In addition to eating right, eating the right way is equally important. Maintain a disciplined routine and eating hygiene for putting a pause on your age.
DIY Tips
- Start your day with healthy liquids.
- Be it fruit juice or green tea, lemon water or ginger tea.
- Eat a lot of grapes and berries as they are super rich in antioxidants.
- Add enough calcium and protein to your diet.
Also Read: How to Lose Weight Fast Without Exercise?
Make your body move
Recent research shows that high-intensity workouts can slow down your signs of ageing by almost a decade. Physical exercise increases your blood flow which feeds your cells with oxygen and nutrients, thus promoting a healthy and younger look.
Research also found that exercise helps in maintaining muscle mass and strength. It further increases oxytocin secretion in your brain which is proven to improve your memory and brain function. Oxytocin is also proven to improve your happiness quotient and increase lifespan by about 5 years.
DIY Tips
- Start strength training in your 20s.
- Go for a walk for at least 20 minutes every day.
- Yoga is also an effective form of exercise that can help prevent ageing.
Avoid Tobacco, alcohol, caffeine, and sugar
Several studies have proved that smoking and drinking can accelerate your signs of ageing. The research found that cigarettes reduce the levels of vitamin C in the body. This can lead to collagen breakdown and skin sagging. Smoking, alcohol, and caffeine can further dehydrate your skin.
Similarly, the consumption of sugar is also linked to increased aging. Sugar can increase the risk of high blood pressure, type 2 diabetes, and kidney disease. Sugary drinks in particular have been found to increase cellular aging. A study found that people with diabetes appear to be older than their age. Another study found that salt can increase cell aging in overweight people.
DIY Tips
- Switch your sugar with jaggery.
- Avoid packaged foods and canned drinks.
- Limit your intake your alcohol and quit smoking
Follow a Good Skin Care Regime for younger skin
Finding your right skincare routine at an early age is as important as finding the right partner for life. Start maintaining a healthy skincare regime in your 20s to look and feel younger even in your 40s.
You can start with cleansing and exfoliating your skin with sugar and coffee. Massage your skin with natural coconut oil or olive oil. Clean the oil and apply a natural face pack. This will help protect against free radicals, increase collagen, and retain moisture.
Keep your stress at bay to look and feel young
Stress really shows on the face. From dark circles to saggy skin, stress can add years to your age. Research also revealed that chronic stress can increase the risk of chronic diseases ranging from blood pressure to blood sugar to cancer. Several studies also found that untreated depression, social isolation, and anxiety can speed up cellular ageing.
The best way to beat stress is to follow a de-stressing routine every day. Give your mind 10 to 20 minutes every day to unwind. Breathe deeply and practice mindfulness and meditation. Regular massage, a hot warm bath, aromatherapy, and restful sleep work great in managing stress.
Sleep is the secret to looking and feeling younger
Beauty nap is a real thing. Science shows that people who are sleep-deprived look less attractive as compared to people who get restful sleep of 7 to 8 hours every night. Further research revealed that sleeping less than 6 hours a night can increase your age by about nine years.
In addition to that, sleep can promote brain tissue, and improves learning and memory. It can also reduce the risk of many chronic diseases like diabetes, cardiac disorders, cancer, and more. Another tip is to always sleep on your back and never on your stomach or sides, as it increases the appearance of wrinkles.
DIY Tips
- Maintain a daily sleep routine.
- Keep your gadgets away from your bed.
- Take some time to wind down before bed.
- Go for a warm bath and practice self-massage to ease your stress and pain.
Young companions can make you look and feel young
Several studies have shown that having a strong and positive social support system can help you look and feel younger. Research shows that it can help lower stress, improve brain function, boost immunity, enhance your mood, and help you live longer.
Another study found that strong connections can boost the odds of survival by 50 per cent. Further studies found that good social relationships trigger the release of oxytocin in your brain which in turn improves your blood flow, reduces your stress, and helps fight the signs of ageing.
Drink more water
If there is one tip that you should swear by for younger skin is drinking more water. Keeping your body hydrated helps in preventing wrinkles and stops your skin from looking dry and dull.
In addition to that, staying hydrated can boost your energy levels and keep your unhealthy cravings under control. Drinking enough water also helps in losing weight, making your skin appear plump and youthful.
Getting sex can help you look younger and feel better
Recent research found that having sex regularly can make one look and feel younger by as much as 7 years. Studies also say that sex promotes the release of endorphins, boosts circulation, and releases growth hormones that make your skin look younger.
In addition to that, sex is also associated with a range of health benefits. Sex is also found to reduce pain and lower the risk of heart disease, lowers stress, improve sleep, and help relax your mind and body.
Your takeaway – Aging is beautiful
People have always perceived ageing with a negative lens. But ageng can be as graceful and beautiful as growing up. And today, there is no dearth of examples that proves this point. Making simple changes in your lifestyle can go a long way in making you feel and look younger. The key is to live happily, sleep early, and eat healthily.
