Wokingham and Bracknell Lifestyle Aug - Sep 2022

SLOW DOWN THE
AGEING PROCESS
With some simple lifestyle changes, you could
dramatically slow the ageing process...
1. Diet: Eat an Anti-inflammatory Diet
A diet high in inflammatory foods speeds up the aging process
by affecting telomere length. Telomeres are structures found
at the end of chromosomes and provide protection during
cell division. The telomere acts like a clock – the shorter the
telomere, the older the cell. An inflammatory diet prematurely
shortens telomeres, which contributes to early aging.
Foods that reduce inflammation
• Fresh fruits, like strawberries, blueberries, and oranges
• Leafy green vegetables, like spinach and kale
• Olive oil
• Fish that contain omega-3 fatty acids, like mackerel,
salmon, and tuna
• Nuts, like almonds and walnuts
Foods that increase inflammation
• Added sugar, particularly high-fructose corn syrup that is
commonly found in beverages, pastries, and desserts
• Trans fats in fried food, processed snack foods, donuts,
and margarine
• Processed meats, like sausage, bacon, salami etc
• Refined carbohydrates, like white rice, white potatoes,
many types of cereals, and breads and crackers made
from white flour
• Excess amounts of omega-6 fatty acids in mayonnaise,
many salad dressings, and vegetable oils, like corn,
safflower, and soy
2. Get your heartrate up and use your muscles
Aim for 150 minutes of moderate aerobic activity or 75 minutes
of vigorous aerobic activity each week. Strength training by
lifting weights or doing bodyweight exercises improves bone
health and reduces the risk of weak, thin bones (osteoporosis) –
a significant factor in aging.
3. Sleep: ZZZ’s Help You Stay Young
Sleep helps the body recharge and repair. Not getting enough
sleep doesn’t just mean feeling groggy the next day – it can
have serious health consequences. Long-term insufficient
sleep is associated with increased risk for depression, obesity,
infections, heart disease, and an early death.
4. Stress: Relax for Better Health
Stress is a part of life. But constant, long-term stress can
contribute to serious health issues that lead to an early death.
Conditions linked to chronic stress include heart attack, stroke,
diabetes, depression, immune disorders, migraines, and
heartburn, nausea and many other gut issues.
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