SENESCENCE or biological aging is the gradual deterioration of functional characteristics. The word senescence can refer either to cellular aging or to deterioration of the whole organism. (Eek, deterioration!)
FACT: we all get older every single day and each person’s aging process will look different.
But, despite Wikipedia’s definition of “biological aging”, don’t you think it’s about time that we should embrace it, rather than fearing it, and spending tonnes and tonnes of money trying to turn back the hands of time?
That said, if you’re motivated to live a full and healthy life as you age, then you might have to make some adjustments to your personal aging process, so you can spend more quality time doing the things you love.
Here are 10 simple anti-aging “hacks” you can start trying to give yourself an edge over senescence!
Try as many of them as you can on a daily basis – and some of them, you might just NEED to do no matter what – like number 8!
Try these 10 Anti-aging Health Hacks…for free
- Drink more water and stay hydrated
Increasing water intake and being adequately hydrated is a no-brainer for both inner and outer beauty – from your cells to your skin!This includes consuming foods that have a naturally high water content.For more information on hydration and just how much water you need check out my article ‘Water – How Much Do I Really Need to Drink?‘Did you know? Each bite of watermelon contains 92% water!
- Eat more whole, nutrient-dense foods rich in vitamins, minerals & Omega 3’s
Fruits and veggies like cucumber, watermelon, tomato, avocados, ginger, berries (especially blueberries), pomegranate, dark green leafy veggies, garlic and Omega 3 fatty acid-rich foods like cold water fatty fish, walnuts and hemp seeds.
- Drink less alcohol – or none at all 🙂
This may not be a popular suggestion, however there are a number of reasons to limit or avoid alcohol. Alcohol can negatively impact menopausal symptoms, sleep quality and our waistline. Stay tuned for an article that digs a little deeper into this.
“Exercise is a celebration of what your body can do. Not a punishment for what you ate.”
- Move your body, and break a sweat daily.
Did you know? Regular exercise has quite a potent anti-aging effect – and best of all, to help slow down the aging process, it doesn’t matter how much you exercise or what type you choose – just so long as you move your body regularly!On the other hand, a sedentary lifestyle speeds up the aging process and makes you more susceptible to age-related health issues down the road.If you’re still not sold on the idea of exercising more – check out my article The True Health Benefits of Exercise
- Rest more, and get adequate restorative sleep.Lack of sleep can really take a toll on your entire body. We’re not just talking dark circles either – although those are still a good reason to catch enough zzz’s!If you’ve been following me for a little while, you’ll know that the importance of getting good quality sleep is a soapbox I stand on often.Getting enough sleep has HUGE benefits and conversely, not getting enough can have a dramatic effect on our bodies and hormones.‘Have you said goodby to sleep’ is an article I wrote about the importance of sleep, the impacts of not getting enough, and how to improve your changes of getting a good night’s sleep.So – shut the laptop (and other devices) and get into bed, preferably by 10pm every night.
“The time to relax is when you don’t have time for it.” – Sydney J. Harris
- Manage your stress.Too much stress can have significant negative effects on your body, and grossly accelerate the aging process. Be sure to find more ways to manage your stress on a daily basis so it doesn’t take over!’The stress mess‘, discusses how stress impacts your health and what you can do to reduce and minimise it’s effects.Mediation is a well known approach to reducing stress, but if mediation isn’t your thing, here are 9 other things you can try instead.
- Avoid excessive sun exposure
A little natural sun exposure each day is fine (hellooo Vitamin D!), but excessive exposure is detrimental and undoubtedly ages the skin. Damage is done from when we are young, and thanks to growing up during the 70’s & 80’s skin cancer when sun exposure warnings aren’t what they are today, my skin is quite damaged from the sun (thank you coconut oil, and fair skin!).It’s not too late though to minimise further effects by being sun smart. It is still important to get some exposure each day to boost our Vitamin D levels.Did you know? Vitamin D plays a critical role in several biological processes – skin health included, promoting a youthful skin appearance. Higher Vitamin D levels are associated with healthy aging. You can improve your Vitamin D levels through sun exposure and some foods. You can read more about it here.
- Do NOT smoke.
I don’t think I need to elaborate on this one? If you are a smoker, you can speak to your GP and seek help and support to quit this habit,
And here’s two you probably weren’t expecting to be on the list…
- Laugh more
Laughter truly IS the best medicine. Did you know that smiling along can boost your immune system, lower your blood pressure and make you look younger? Perhaps you could try this challenge for a day to smile more 🙂
- Get outside and take in nature
The outdoors and being in natural surroundings can be their own kind of therapy and should be part of any healthy anti-aging routine. Research has shown that spending more time outdoors boosts your mood and your happiness. If you spend a lot of time indoor – consider getting outdoors more regularly, even if it’s cold outside. It’s a great way to get some Vitamin D too.
Obviously there’s nothing that completely halts senescence or the biological aging process, but these simple anti-aging hacks may help you slow it down – even if it’s just a little bit.
More importantly, they may help you look and feel better RIGHT NOW, while promoting a an overall healthier, and more energetic lifestyle!
Wikipedia definition: senescence
Science Daily: How Much Sun is Good For Our Health?
Dermato Endocrinology: Discovering the link between nutrition and skin health