Ageing is a natural process, which is influenced by several factors, including genetics and lifestyle. Research suggests that a few simple lifestyle changes can go a long way in slowing down ageing.
For this reason, we spoke to leading health experts and nutritionists to learn more about these habits. These lifestyle changes can contribute to your overall well-being and help you age gracefully.
However, please consult a health professional before making significant changes to your lifestyle, especially if you have any underlying health conditions. Here is the health experts’ best advice.
How to look young: 6 lifestyle changes that help slow down ageing
1. Regular Exercise
It’s crucial to exercise physically and mentally. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, and find healthy ways to manage stress, such as yoga or meditation.
“Try to incorporate some form of physical and mental exercises into everyday activities because ageing is not only a physical process, but mental too,” remarks Gayatri Chona, nutritional and wellness coach, and co-founder of Phab.
“Stress accelerates ageing. Meditating everyday, even for simply ten minutes, can lower your stress and help you relax, which slows down the ageing processes in the body,” adds nutritionist Lovneet Bhullar Batra.
2. Healthy Diet
Experts recommend eating plenty of fruits, vegetables, and whole grains and limiting processed foods, sugary drinks, and unhealthy fats. “Consume a well-rounded diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Focus on nutrient-dense foods and stay hydrated,” states Rohit Nair, celebrity coach and athlete.
“The food that you eat is molecular information for your genes and works as epigenetics (a lifestyle that can change your genes), which can support cellular repair, reduce inflammation, improve metabolism, and even delay ageing and age-related diseases,” adds Dr Vishakha Shivdasani, a medical doctor, specialising in reversing lifestyle diseases.
3. Strength Training
A key aspect of slowing the ageing process is to preserve muscle mass and bone density. “As we get older, the body tends to lose muscle at a faster rate, consequently causing your metabolism to decline. The most important thing you can do to make sure this drop doesn’t happen is to weight train. Retaining muscle mass should be your utmost priority to slow your ageing process. Hit the gym!” mentions Avinash Mansukhani, transformation specialist and founder of Fight The Sunrise.
“The hormonal benefits of strength training are very well documented and are genuinely staggering in its effectiveness to slow ageing substantially.
Additionally, strength training increases connective tissue strength and durability and keeps away the aches and pains that ail so many. Strength training truly is the fountain of youth hiding in plain sight,” says Anirudh Bhardwaj, strength and conditioning coach.
4. Adequate Sleep
Studies show that adults should aim for 7-8 hours of sleep per night. “Telomeres, protective caps on the ends of chromosomes, play a central role in cell fate and ageing by adjusting the cellular response to stress and growth stimulation on the basis of previous cell divisions and DNA damage.
Chronic sleep deprivation is associated with shortened telomeres, which can accelerate ageing. Adequate sleep helps maintain telomere length and overall cellular health,” says certified nutrition coach Anaheez Patel.
5. Staying Positive
Cultivating an optimistic mindset is the easy way to remain youthful. “You must nurture a happy frame of mind, which needs to be an amalgamation of various factors aimed at reducing your stress and channelling your vitality in a positive direction. This involves taking up numerous habits (over a period of time) that enable you to make self-healing choices.
These habits include work-life balance, living in the present, not compromising on good sleep, healthy meal choices, relaxation, social engagements and self-reflection,” states Nikhil Kapur, co-founder and director of Atmantan Wellness Centre.
6. Self-massages
Abhyanga is an ancient Ayurvedic practice that involves the art of self-massage using nourishing oils. Embracing daily Abhyanga holds the potential to slow ageing.
“This ritual holds immense significance as it goes beyond physical relaxation, promoting a harmonious connection between the mind, body, and soul.
Applying oil to your body before bathing, within 30 minutes, brings forth a practice that unveils remarkable advantages. This regimen reaches deep within, nourishing cells while facilitating toxin elimination.
Beyond its surface-level effects, this ritual fosters improved blood circulation and muscle relaxation, effectively easing fatigue. The cumulative outcome of consistent Abhyanga bestows all-encompassing rejuvenation upon your entire being,” concludes Dr Priya, wellness head at Niraamaya Retreats Surya Samudra.
