Anti-Aging Techniques for a Healthier and Happier Life
Aging is inevitable and death is the ultimate truth. Life begins at conception and with the passage of time our body undergoes several physiological and morphological changes at the cellular level; which gets manifested on the functionality of tissues and organ systems. Aging or senescence involves progressive dysfunction in the regulating machinery of the body affecting endocrinal, neuronal, skeletal and homeostatic processes.
The rate of aging varies from person to person and this difference among individuals is due to some very significant factors like heredity, nutritional adequacy, engagement with life and other lifestyle behaviours. Successful aging cannot be defined by longevity in exchange of medical expenditure but experiencing a state of wellbeing in multiple dimensions involving physical, mental, social, emotional and spiritual domains.
There are very few changes and modulations which if adopted in our daily life can result in huge variation in terms of quality of life and a holistic approach can be taken to prevent and manage the suffering and pain associated with aging.
What are the key points to be kept in mind for delaying the changes associated with aging?
Excess weight or underweight both are undesirable and normal body weight on the basis of height (Body Mass Index) should be maintained.
Intake of “Empty Calorie Foods” should be minimized. Refined carbohydrates, saturated fats, low residue foods should be discouraged.
Intake of complex carbohydrates having high fibre content has to be increased. Whole cereals and pulses should be chosen instead of refined ones. If possible brown rice instead of white rice should be used; Jaggery, honey, molasses should take the place of refined sugar Crystals.
Sarcopenia is a very common phenomenon that occurs with aging in which reduction in muscle strength occurs. Adequate amount of protein should be included. Inclusion of fish in the diet can be very useful as the protein present in it has high biological value and is also a rich source of polyunsaturated fatty acids.
The phytoestrogens present in soyabean and β-glucan in oats play a cardio-protective role and prevents Coronary Heart Diseases which is prevalent among elderly people. Phytoestrogens can relieve postmenopausal symptoms and complications.
Avoid canned and convenience foods. Consume foods in the form which they naturally exist with limited processing.
Include salad in every day’s menu and consume whole fruits instead of its juice. The fruits that can be eaten along with the skin should not be peeled.
Generation of free radical is the most accepted theory of aging. So, consumption of foods containing free radical scavengers i.e., antioxidants, should be promoted. Citrus fruits like lemon, oranges and limes should be incorporated in the diet.
Cruciferous vegetables like cauliflower, cabbage, broccoli, radish, brussel sprouts should be eaten more frequently due to the presence of organosulfur compounds in it. Fresh fruits and vegetables can be taken liberally.
Vegetable oils like sunflower oil, safflower oil, rice bran oil, soyabean oil etc. should be included instead of hydrogenated fats containing harmful trans-fatty acids. Avoid fried foods and include steamed and baked dishes instead. Nuts and oilseeds like almond, walnut, groundnut are sources of ω-3 and ω-6 fatty acids which has also got anti-aging and anti-inflammatory properties.
Bone demineralisation is very common in old age. Intake of foods rich in calcium and Vitamin-D should be encouraged. If needed supplementation and fortification principles should be opted for. Inclusion of dairy products and optimum exposure to sunlight can be Helpful.
Eat a colourful diet or ‘Rainbow Diet’ which includes foods containing pigments like carotenoids, lycopene, chlorophyll, betalain etc. Fruits and vegetables like carrot, beet, ripe papaya, pumpkin, watermelon, black berries, capsicum, corn, red cabbage, cranberries, pomegranate should be included in menu.
Limit intake of red meat and cured meats. Nitrites used in curing of meat promote carcinogenesis within the body.
Sodium intake has to be restricted. So, excess salt, use of baking soda and preserved foods like pickles, sauces, papad should be taken in moderation.
Our country India is also called the ‘Home of Spices’ and use of spices in various ways for the preparation of numerous cuisines is an integral part of our culture. Spices contain bioactive principles which possess antioxidant, anti-inflammatory, anti-carcinogenic & hypolipidemic properties. Easily available natural herbs like basil, mint, cilantro also exert similar effects. So, spices like onion, garlic, fenugreek, coriander, turmeric, clove, cumin, cinnamon etc. are beneficial.
Anti-aging efficacy of tea has been widely accepted and proven. It is an amalgamation of potent compounds like catechin, epigallocatechin, gallic acid, epicatechin gallate, flavonoids etc. that can prevent many age-related degenerative diseases such Parkinson’s disease, Alzheimer’s disease, cancer etc.
Plenty of fluid intake can boost up the metabolism and regulates proper utilisation of nutrients in the body.
Lead an active life and practice both aerobic and anaerobic exercises daily. Smoking and tobacco consumption should be prohibited.
Visit your physician for regular health check-ups.
Optimum sleep has a profound impact on physical and cognitive functions.
Live your life to the fullest. Positive thinking and leading a stress free life is a key to successful and graceful aging. Increasing life expectancy is not the only goal but tackling the inexorable changes of aging in a harmonious manner with elegance and intelligence. Finally, I would like to quote a famous saying of Benjamin Franklin – “Those who love deeply never grow old; they may die of old age, but they die young”. So, love yourself, your family, your country and embrace the whole world without any Discrimination.
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