Hit the Rewind Button on Aging - Part 2

Written by Anil Bajnath, MD
Posted April 28, 2022

Dear Longevity Insider,

Wouldn't you love to push the brakes on aging? If you want to take aging in your own hands, here are five things you can start applying to your life right now.

1. Limit Sugar Intake. Sugar works in our bodies by binding to proteins and forming advanced glycation end products (AGEs). These AGEs then damage cells, leading to inflammation. Sugar also affects our skin. It damages collagen and elastin, which are the proteins that keep our skin looking young and supple. So, if you want to keep your cells healthy and prevent cellular aging, it is important to drastically reduce your sugar intake.

Tip: One way to cut down on sugar is to avoid processed foods and eat more whole, unprocessed foods. For example, fruit is a better choice than fruit juice.

2. Eat More Antioxidant-Rich Foods. Antioxidants are important for cellular health because they help to neutralize free radicals. Free radicals refer to unstable molecules that damage cells, proteins, and DNA. Free radicals damage cells, leading to inflammation. So, by eating foods that are rich in antioxidants, you can help to protect your cells and prevent cellular aging.

Tip: Some good sources of antioxidants include berries, dark leafy greens, moringa, nuts, and seeds. Incorporate these foods into your diet by adding them to smoothies, salads, or stir-frys. 

3. Exercise Regularly. Exercise has a number of benefits for cellular health. First, it helps to improve blood circulation and deliver oxygen and nutrients to cells. Exercise also helps to remove cellular waste products. In addition, exercise helps to reduce stress levels, which can damage cells. 

Tip: To get the most benefit, aim for 30 minutes of moderate-intensity exercise most days of the week. For example, you could go for a brisk walk, swim, or bike ride. 

4. Get Enough Sleep. Sleep is important for cellular health because it gives our cells time to repair themselves. When we sleep, our bodies produce a hormone known as growth hormone, which helps to repair damaged cells and promote cell growth. Additionally, sleep helps to reduce stress levels, which can damage cells. 

Tip: Most adults need 7-8 hours of sleep per night. If you have trouble sleeping, there are a number of things you can do to improve your sleep habits. For example, avoid caffeine in the evening, establish a regular sleep schedule, and create a relaxing bedtime. I like to take this formula before I go to sleep.

5. Drastically Reduce Processed Oil Consumption. Processed oils are one of the worst things you can consume if you want to prevent cellular aging. These oils are high in omega-6 fatty acids, which are associated with inflammation. In fact, studies have shown that a diet high in omega-6 fatty acids can actually accelerate telomere shortening. This is because omega-6 fatty acids promote oxidative stress, which damages cells. So, if you want to keep your cells healthy and prevent cellular aging, it is important to drastically reduce your consumption of processed oils. 

Tip: To avoid these oils, cook with extra virgin olive oil or extra virgin avocado oil instead. You can also look for products that are made with these oils. (Here's a way to protect yourself from harmful oils while still enjoying the food you love.)

Though you cannot stop the hands of time, there are ways to mitigate some of the effects aging has on our health. By following these five tips for reversing biological age, you can help your body stay strong and functioning well for years to come.

To your longevity,

anil bajnath signature

Anil Bajnath MD
CEO/Founder, Institute for Human Optimization
Chief Medical Officer, Longevity Insider HQ


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