The standard advice is to consume five servings a day of fruits and vegetables plus three servings of whole grain. Most recently, the great value of the Mediterranean Diet, based on the lifestyle and meal plans of people living in the Mediterranean Regions of the world has been emphasized. Remember also the importance of the thermogenic effect of foods, which is crucial in burning fat.
2. Maximize your intake of antioxidants
This can be done both through diet and through dietary supplements. Antioxidants, both exogenous and endogenous, are particularly useful in reducing oxidative stress caused by free radicals, which represents in turn the main cause of ageing.
3. Stimulate your brain
The brain, everyone knows, is like a muscle and like a muscle needs to be exercised
The more brain you use, the more brains you’ll getGeorge A. Dorsey
Challenging your brain is a key-factor in keeping a brilliant and sharp mind, even at older age. Scientific evidence has shown that ten minutes a day might be enough to exercise your brain, however as years go by, greater time and attention need to be given to avoid sluggishness. Cultivating new interests, learning a new language, reading, exercising your logical and mathematical skills: these are only a few things you can do to keep your neurological pathways open. Remember:
4. Start doing meditation
A growing scientific evidence has shown that meditation has not only positive effects on cognition in younger and middle-aged adults, but also that this practice has the potential to offset the physiological cognitive decline and even to enhance cognitive function in the older people. Monks and Yogis do claim to enjoy an increased capacity for attention and memory even at older age, suggesting the hypothesis that meditation might slow down cognitive aging, by interfering in the natural thinning of the thinking surface of the brain. Doing meditation helps to stimulate your brain and to sharpen your brain skills.
5. Exercise yourselves
Carrying out physical activity can assist in scavenging body waste products, by ensuring a good lymphatic drainage and by improving hearth and lungs functions. Physical activity helps to lose weight and increases the release of endorphins, providing with a feel good factor which, in turn, helps to prevent depressive episodes. You don’t need great physical efforts, all you need is a regular aerobic activity and that’s fine.
6. Ensure a proper hydration
Our body is mainly composed of water. When water runs low, the whole human body becomes affected. The skin becomes dry and wrinkled and the body suffers from a great number of disorders. The recommended daily intake of water ranges from 1200 ml (40.5 fl oz) to 2000 ml (67.5 fl oz), i.e. approximately between six and ten water glasses. Water intake should increase in case of physical activity as well as in several conditions including fever, vomiting and diarrhoea and during pregnancy and breastfeeding. Even in warm climates and at high altitudes water intake should be kept higher, due to increased sweating. At elevation over 2500 metres, an increased urine output as well as a higher respiratory rate may cause a remarkable decrease in body water molecules, particularly dangerous in case of a sudden change of altitude.
7. Take care of your skin
After having hydrated with a proper intake of water, now you should hydrate and protect your skin, too. Every day, your body casts off millions of cells, creating millions of new ones. All these cells need to be disposed of, to keep your skin fresh and viable. Cleaning, exfoliating and moisturizing your skin should therefore become an enjoyable daily routine. If you are over 40’s, consider also the use of a wrinkle reducer that includes retinol. Retinol is a form of Vitamin A and can be found as its precursors in Carotenoids. As a topic product, retinol is particularly useful in exfoliating skin and in increasing the production of collagen, however concurrent administration of tretinoin or isotretinoin with topical keratolytic or exfoliative anti acne agents should be avoided as local irritation may increase.
8. Sleep well
Previous studies suggest that insomnia associates with increased risk of death. According to researchers of the University of Arizona College of Medicine-Tucson, insomnia correlates with “increased risk for all-cause and cardiopulmonary mortality and was associated with a steeper increase in inflammation”. Getting much sleep, however, isn’t as important as getting a good night’s sleep, in order to regenerate. The more we sleep, the more we feel tired, so the real question is to improve the quality of sleep, not the duration.
9. Have often a good laugh
Well, there is nothing like a good laugh now and then to lighten the burdens of the day. Laughing is actually good for your health and there is nothing better to rejuvenate than a good laugh. Even a fake laugh can be as amusing as a real one: you start pretending to have fun, and end up laughing aloud. When you laugh, you get your face muscles going and with a good laugh several times a day, even your face will look much better. But that’s not all. Laughing can stimulate the production of hormones like adrenalin or dopamine, which in turn release endorphins and encephalin, enhancing serotonin production and reducing cortisol. Endorphins are particularly useful in the mechanism of response to stress, whereas encephalin interferes with the response of the body’s immune system by inducing the production of antibodies.
10. Restore your hormones
Although still controversial, there is a growing debate about the role of testosterone to prevent aging. Testosterone is the male sex hormone, produced by the testicle and secreted by the testes. A young boy on the cusp of manhood runs high on testosterone, however levels of this hormone tend to drop gradually in men, resulting in a condition known as hypogonadism. Elderly men with low testosterone levels run twice the risk of developing physical and cognitive decline over a two-year period as compared to their peers with the highest testosterone production. Maintaining high levels of testosterone seems therefore to be a crucial factor in slowing the aging process down.