While getting older is a normal and inevitable part of life, it’s only natural to want to better your biological age so you can enjoy each decade to its fullest.
If you’re keen to remain as youthful as possible, both mentally and physically, the good news is that you don’t need to be a Silicon Valley tech bro with a hefty bank balance to push back against the slow march of time.
While many people believe that life expectancy and ageing are largely down to genetics, scientists underscore that the simplest of environmental factors, like diet and exercise, can play a bigger role than you might think.
From the foods you eat to your gym routine and the state of your inbox, there are all sorts of hacks and tips associated with living longer and feeling younger. But, which ones really work? We asked experts to give us the lowdown.
🚬 Quit smoking and vaping
Crow’s feet, frown lines and other facial wrinkles are nothing to fear, but if you want to reduce their depth and severity as you age, quitting cigarettes is one of the most effective steps you can take.
Several studies have pinpointed smoking as an independent risk factor for premature facial wrinkling and facial ageing, with researchers concluding that the more a person smokes, the greater the risk of fine lines. Another review from the University of North Carolina found that smokers in their 40s can have as many wrinkles as non-smokers in their 60s.
“Smoking impacts almost every system in the body and quitting is one of the best things you can do for your health,” says Dr Mohammed Enayat, GP and founder of longevity clinic H2MAN. “Research has found that it reduces oxygen delivery to tissues, impairs your immune system’s ability to fight off bugs and accelerates ageing of the lungs and blood vessels, along with the skin.”
He continues: “Quitting allows the body to begin repairing itself within a matter of just hours, and smokers who manage to quit enjoy long-term benefits for their heart health, lung capacity, fertility and cancer risk.”
🍓 Eat more colourful fruits and vegetables
You’ve probably heard the old saying ‘you are what you eat’, but when it comes to plant-based fibre, there’s some solid truth to the maxim.
“Eating more colourful fruits and vegetables doesn’t just benefit your long-term health, but it can also give your skin a noticeable, healthy glow within weeks,” says nutritionist Rob Hobson, author of the cookbook Unprocess Your Life.
As he explains: “A study from the University of St Andrews found that upping your intake by just one or two portions a day increased the red and yellow tones in skin, as plants contain natural pigments called carotenoids.
“These subtle changes were consistently rated as making people look healthier and more attractive, and the effect was three to four times more influential than catching a suntan.
“It’s a really quick win for looking fresher and feeling younger, while also feeding your body with antioxidants, vitamins and fibre that are important for long-term health and the prevention of chronic diseases.”
Eating the rainbow is a simple step you can take to counteract the effects of ageing. (Getty Images)
🏋🏽 Do 90 minutes of strength training a week
Sarcopenia – the progressive loss of muscle mass and strength that occurs with age – typically kicks in after the age of 30.
This natural decline can impact not just our ability to perform everyday tasks and activities, like carrying our groceries and picking up the grandkids, but it can also contribute to a less toned appearance.
Strength training is the most effective way to rebuild what’s lost, and it could also add more years to your life as an added bonus.
A study published in the journal Biology recorded the impact of weight training on ageing in nearly 5,000 men and women aged between 20 to 69, with researchers honing in on the length of the participants’ telomeres – protective caps at the ends of chromosomes that prevent DNA from getting damaged.
They found that doing just 90 minutes of strength training per week, either through lifting weights or using your own bodyweight as resistance, could lower your biological age by nearly four years.
🐟 Eat two portions of fish each week
A fish supper might not sound as appealing as your usual Friday night takeaway, but making a habit of plating up the scaly stuff could take years off your appearance.
“Omega-3 fatty acids, especially EPA and DHA from oily fish like salmon, sardines and mackerel, have powerful anti-inflammatory effects that can help keep your heart, brain, eyes and skin in better shape as you age,” says Hobson.
“Chronic inflammation is a key driver of ageing in the body, and research in the journal Neurology found that postmenopausal women with higher blood levels of omega-3 had larger total brain and hippocampal volumes (regions important for memory and cognitive health) when scanned over a period of eight years.”
Just don’t overdo it
While fish is generally considered a healthy food, eating too much can be harmful due to potential contamination with mercury and other pollutants. Hobson says to aim for two portions per week (either tinned or fresh), or consider a high-quality Omega 3 supplement if you’re vegan.
Eating certain types of fish, such as salmon, twice a week will help you look and feel younger. (Getty Images)
🧘🏻♀️ Find ways to de-stress
In the UK, the majority of adults experience high levels of stress, with 74% reporting feeling overwhelmed or unable to cope at some point in the past year.
“Chronic stress is easy to overlook, but it’s really important to tackle, as it can trigger a raft of issues, from hormonal imbalances to raised blood pressure and a weakened immune system – all of which can contribute to how well you look and feel,” warns Enayat.
One 2020 study found that people exposed to chronic stress age rapidly, as high levels of the hormone cortisol can cause inflammation in the body – an established risk factor for numerous diseases, including cardiovascular, neurodegenerative and autoimmune disorders.
“Even if you have a busy life, carving out micro pockets of time for mindfulness meditation, yoga, deep-breathing exercises, or even just taking a quick screen break outdoors in the garden can help you regulate your stress response,” says Enayat.
“Getting eight hours of sleep and setting healthy boundaries with work and life commitments can also support your long-term mental and physical health.”
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