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Rewind your body age
Turn back your body clock and banish the signs
of ageing.
While old age is inevitable, the effect
it has on your body is not written in stone. To ward off the common signs
of ageing and stay looking and feeling younger for longer, check out these
ways to rewind your body age.
Wrinkles and sagging skin
Rewind it: As with most symptoms of ageing, stopping smoking, eating more
antioxidant-rich foods and increasing your intake of Omega-fatty acids
(which are beneficial for the heart, brain, skin, joints and eyesight) are
beneficial steps to stay looking young. To avoid premature ageing, it is
also essential to take care of your skin by wearing an SPF of at least
factor 15 every day, as sun damage can be a leading cause of wrinkles.
Research suggest that chronic stress can also accelerate cellular ageing,
leading to wrinkles, so try experimenting with techniques to manage your
stress, such as meditation and yoga.
Poor posture
Rewind it: As we age, a combination of bone loss and reduction in muscle
mass and strength can lead to postural problems and a rounded spine, which
can cause pain, problems with balance and restricted movement. To prevent
this, work on improving your posture now through exercise and by paying
attention to the general position of your body; trying to avoid slouching
as much as possible. Improving your core stability and the flexibility of
your spine through exercises such as yoga and Pilates can also improve
posture. Research results published in the American Journal of Public
Health found that regularly participating in yoga can help to correct spine
curvature in the elderly.
Declining brain function and poor
memory
Rewind it: To help keep your brain healthy, try to incorporate more healthy
monounsaturated and polyunsaturated fats – found in oily fish, avocados,
olive oil and nuts – into your diet, as these have been shown to slow down
brain ageing. Studies also suggest that frequent participation in mentally
stimulating activities such as Sudoku and crossword puzzles can reduce your
risk of Alzheimer’s disease, while researchers at the University of California
Los Angeles have found that browsing the internet helps to boost brain
health and memory in those middle-aged and older.
Weight gain
Rewind it: Many people find themselves suffering from the dreaded
“middle-age spread” as they get older, as muscle mass decreases, levels of
physical activity lessen and metabolic rates subsequently drop.
Fortunately, research has found that taking part in regular exercise can
help to alleviate this sign of ageing. As well as staying active, you
should also make sure that you get enough sleep to offset weight gain.
Researchers from the University of California found that sleep-deprivation
can trigger changes in the body similar to ageing; affecting the metabolism
and exacerbating age-related conditions including obesity.
Cardiovascular diseases
 Rewind
it: The risk of having high blood pressure, heart disease or a stroke
increases as you get older; however that doesn’t mean that it is an
inevitable part of old age. To reverse your risk of heart disease, try to
keep your blood pressure and bad cholesterol levels down. You can do this
by exercising regularly; eating a heart-healthy diet full of antioxidant-rich
fruit and vegetables and unsaturated fats and low in saturated fats and
salt; maintaining a healthy weight; and not smoking. Experts suggest that
for smokers the risk of having a heart attack decreases within just 24
hours of quitting.
Poor eyesight
Rewind it: Deteriorating eyesight is a common symptom of ageing. However,
there are steps you can take to protect your vision. As well as having
regular eye tests, making changes to your diet can help. Try to increase
your intake of lutein (which is great for preventing wrinkles as well as
maintaining good eye health) and oily fish. Research has found that those
who eat plenty of dark green, leafy vegetables (a good source of lutein)
and oily fish are less likely to suffer from age-related macular degeneration.
It is also important to avoid smoking, as this has been linked to an
increased risk of many common eye diseases, and wear sunglasses with UV
protection when out in the sun.
Painful joints and arthritis
Rewind it: You can help to alleviate and prevent joint pain and arthritis
by taking simple daily measures to protect your joints such as holding mugs
and books in the palm of your hand, rather than in your fingers, and
maintaining a good posture. Wearing high heels, carrying a heavy handbag and
being overweight can also put pressure on your joints. Exercise such as
swimming and walking can help to look after your joints; however you should
take not to over-exercise as this can cause stiffness and increase risk of
arthritis. If you do suffer from joint pain, studies suggest that regularly
eating oily fish can help to reduce the inflammation and pain of
arthritis.LuV,Rosmah
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