What should you do to combat aging?

Aging is an inevitable process in life, and you cannot stop it from happening. However, taking care of your health early and adopting a healthy lifestyle can help slow down the aging process. Let’s explore what you need to do to combat aging in the following article.

1. What are the characteristics of the body’s aging process?

The aging process occurs with age and affects nearly all organ systems in the body, including:

• Cardiovascular System 

The most common change in the cardiovascular system is the hardening of blood vessels and arteries, causing your heart to work harder to pump blood through them. To adapt to the increased workload, the heart muscles will change. Your resting heart rate will remain the same, but it will not increase as much during physical activity as it used to. These changes increase the risk of high blood pressure (hypertension) and other cardiovascular issues.

• Musculoskeletal 

System With age, bones tend to shrink in size and density, making them weaker and more prone to fractures. You may even become slightly shorter. Muscles often lose strength, endurance, and flexibility—factors that can affect your coordination, stability, and balance.

• Digestive System 

Age-related structural changes in the colon can lead to more constipation in older adults. Contributing factors include lack of exercise, insufficient water intake, and a low-fiber diet. Medications, such as diuretics and iron supplements, and some health conditions, such as diabetes, can also contribute to constipation.

• Urinary System

As you age, the elasticity of the bladder decreases, causing more frequent urination. Your bladder may lose control (incontinence) or have difficulty emptying completely (feeling of incomplete bladder emptying) due to weakened bladder and pelvic floor muscles. In men, an enlarged or inflamed prostate can also make it difficult to empty the bladder and cause incontinence.
Other contributing factors to incontinence include obesity, nerve damage from diabetes, certain medications, and consumption of coffee or alcohol.

• Memory and Cognitive Function 

Your brain undergoes changes as you age, which can have a minor impact on your memory or cognitive skills. For example, healthy older adults may forget familiar names or words or find it more challenging to multitask.

• Eyes and Ears

With age, you may experience difficulty focusing on close objects. You might become more sensitive to glare and have trouble adjusting to different lighting levels. Cloudy vision (cataracts) commonly occurs as your eyes age.
Your hearing ability may also decrease. You might find it challenging to hear others speak or follow conversations in noisy or crowded environments.

• Oral Health 

The gums of older adults may recede from the teeth with aging. The use of certain chronic condition medications, such as those for high blood pressure, high cholesterol, or treatments for allergies and asthma, can also cause dry mouth. Consequently, your teeth and gums may be more susceptible to cavities and infections.

• Skin 

With age, your skin thins and becomes less elastic and more fragile, and the fat tissue just under the skin decreases. You may notice that you bruise more easily. Reduced natural oil production can make your skin drier. Wrinkles, age spots, and small growths called skin tags become more common.

• Weight 

Your body’s calorie-burning process (metabolism) slows down as you age. If you decrease your activity level as you get older but continue to eat as usual, you will gain weight. To maintain a healthy weight, engage in physical activity and eat a balanced diet.

• Sexual 

Health With age, sexual needs and abilities may change. Your enjoyment of sex can be affected by illness, medications, or declining hormones. Vaginal dryness in women can make sex uncomfortable, while erectile dysfunction may become a concern for men. It may take longer to achieve an erection, and the firmness may not be the same as before.

2. What can you do to combat aging?

Aging has many effects on the mental health and lifestyle of older adults. Therefore, proactive prevention of aging from an early age is essential. So how can you combat aging or slow it down?

2.1. Use Sunscreen

Apply a broad-spectrum, water-resistant sunscreen with an SPF of at least 30 daily to prevent dark spots and wrinkles. Protect your skin from harmful ultraviolet (UV) rays by applying sunscreen when going outside. Sun exposure can increase the risk of skin cancer.

2.2. Care for Your Skin

Aging is often most noticeable on your skin, and signs of aging include dark spots, wrinkles, thinning skin, and fine lines. You can reverse or prevent aging by caring for your skin in the following ways:

• Exfoliate your skin using sugar crystals or chemical peels. This process helps remove dead skin cells, revealing smoother skin underneath. Consult a dermatologist about the best exfoliation method for your skin type.
• Moisturize your skin regularly. Apply a lightweight moisturizer within a few minutes after showering to lock in moisture.
• Use topical vitamin C serums. Topical vitamin C serums can offer benefits such as protecting against sun damage. Research shows that using a topical vitamin C serum daily for three weeks can improve skin texture and reduce facial and neck wrinkles.

2.3. Try Retinoids

Retinoids, derivatives of vitamin A, accelerate cell turnover. This powerful skincare ingredient promotes collagen production, improves skin tone and texture, and reduces wrinkles. Retinoids can initially dry out the skin or cause breakouts. Start slowly, using a low-concentration retinoid every other day, and gradually increase to daily use or higher concentrations.

2.4. Protect Your Hands

Hands are often not cared for as much as other parts of the body. Signs of aging on the hands can include brittle nails, changes in skin texture, dark spots, and wrinkles. To protect your hands from aging, consider:

• Chemical peels
• Laser treatments
• Moisturizing creams and lotions
• Wearing sun-protective gloves while driving

2.5. Don’t Smoke

In addition to increasing the risk of heart disease and lung cancer, smoking can also cause skin problems. The repetitive facial movements associated with smoking can lead to wrinkles. Smoking also has a vasoconstrictive effect, meaning it narrows your blood vessels.

Talk to your healthcare provider if you smoke and want to quit. They can offer various tips and resources for quitting, from medications to quit plans designed to help you prepare to quit. You can choose to stay away from smoking if you haven’t started or have already quit.

2.6. Eat a Balanced Diet

A healthy, balanced diet can be beneficial for the aging process. This type of diet helps improve brain function, maintain a healthy weight, and reduce the risk of various health issues. Make sure you eat plenty of: fruits, healthy fats, lean protein, vegetables, whole grains.

Your heart will also benefit from a balanced diet as you age. For example, healthy fats help control blood pressure, reduce cholesterol, and lower the risk of arrhythmias (irregular heartbeats).

2.7. Eat More Fermented Foods

Fermented foods like kimchi, sauerkraut, and yogurt provide beneficial bacteria that support digestion. These foods are also a source of antioxidants. Antioxidants protect your cells from the damage of free radicals, which can contribute to premature aging and the onset of diseases such as cancer and heart disease.

Fermented extracts may also benefit your skin. A study found that fermented pomegranate juice improved skin brightness, elasticity, and hydration after eight weeks.

2.8. Reduce Sodium Intake

High sodium levels in the body are linked to an increased risk of conditions like heart failure and diabetes. People with high sodium levels also show advanced biological signs of aging related to factors like blood pressure and blood sugar levels.

You can reduce sodium intake by cooking with salt-free flavor enhancers such as garlic, lemon juice, and fresh herbs. Not only will you feel less bloated, but a low-sodium diet may also reduce the risk of high blood pressure.

2.9. Drink Plenty of Water

Drinking water is not only beneficial for physical and mental health but also for the aging process. It can also be helpful in preventing aging. Some studies have shown a link between staying hydrated and living longer.

Remember to carry a water bottle when working outside and pour a glass of water to enjoy with each meal. You’ll need more water than usual if you engage in frequent physical activity, are ill with diarrhea and vomiting, or live in a hot, humid environment.

2.10. Minimize Alcohol Consumption

In addition to smoking, another substance that can play a role in skin aging is alcohol. A study found that excessive alcohol consumption leads to facial wrinkles, puffiness, and loss of facial volume.

Cutting back on alcohol can also improve overall health. Excessive drinking can lead to long-term health issues, including weakened immune function, cancer, high blood pressure, and mental health problems.

2.11. Get Enough Sleep

As you age, you may experience difficulty falling asleep or changes in your usual sleep patterns. Poor-quality sleep can increase the risk of health problems ranging from anxiety and high blood pressure to obesity and type 2 diabetes.

Ensure you get at least seven to eight hours of sleep each night for a restful night. Avoid caffeine and exercise late in the afternoon or early evening if you have trouble sleeping. Try removing electronic devices from your bedroom and ensure your sleep environment is quiet, dark, and relaxing.

2.12. Maintain Physical Activity

How can you slow down brain aging? The answer is regular exercise. Physical activity has a positive impact on brain health. Exercise helps improve your thinking, learning, and judgment abilities as you age. It is recommended that adults engage in 150 minutes of aerobic activity each week, such as cycling, running, jogging, or walking.

Another recommendation is to spend two days each week on muscle-strengthening activities. These exercises, including bodyweight workouts and weightlifting, help strengthen bones, joints, and muscles so you can perform daily activities effectively.

2.13. Manage Your Stress

Research has shown that chronic stress accelerates the aging process. Stress is also a risk factor for autoimmune disorders, cancer, heart disease, and neurological conditions.

Here are some ways to relieve stress and prevent aging:

• Adopt a pet or spend time with animals
• Get plenty of rest each night
• Spend time outdoors
• Practice meditation or prayer
• Engage in deep breathing exercises
• Maintain physical activity
• Try tai chi or yoga

2.14. Improve Your Posture

Your posture can influence the aging process. Some experts suggest that looking down at smartphones or other electronic devices may contribute to neck wrinkles.

Keeping devices at eye level can theoretically reduce wrinkles and also improve your posture. This change in posture may also help reduce the risk of pain and injury.

2.15. Use Whitening Toothpaste

Yellowed or stained teeth can enhance the physical characteristics of aging. Remove stains with whitening toothpaste or strips to feel more confident about your smile. You can also prevent discoloration by:

• Avoiding coffee, tea, and red wine
• Brushing your teeth twice a day
• Maintaining regular oral hygiene
• Not smoking

3. Key Points to Effectively Combat Aging

After exploring how to combat aging or slow down the aging process, we find that there are many ways to help you prevent aging early on. Therefore, to effectively prevent aging, you should pay attention to the following points:

• Your body changes as you age, and aging is a normal process. While you cannot prevent aging, there are various ways to slow down this process and stay healthy.
• Getting enough sleep, protecting your skin with sunscreen, maintaining a balanced diet, exercising, and managing stress are ways to prevent aging.
• In addition to your diet, supplementing with micronutrients through intravenous administration is one of the fastest and most effective ways to slow down the aging process.
• And consult with your doctor if you have any questions or concerns about the aging process.

The above article has helped you understand what needs to be done to effectively combat aging. Therefore, if you want to live a healthy, long, and more vibrant life, proactively take care of your health and change your lifestyle starting now.

References: Health.com, Mayoclinic.org