The 6 simple ways to turn back time and stop ageing in its tracks
AGEING is a fact of life, but it does not stop us trying to defy it.
A new “longevity diet” that prioritises carbs and fasting is the latest trick, claiming to increase our life expectancy by 20 years.
And that is just the tip of the iceberg. Scientists have discovered poo transplants – from young mice to old – can reverse signs of ageing in the gut, eyes and brain.
But how can YOU fight your body’s decline.
Not smoking, regular exercise and a healthy diet are anti-ageing givens.
Ella Walker asks the experts how to keep the body parts that are at risk in tip top condition . . .
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OLD JOINTS
DON’T resign yourself to painful, decaying joints. Sarah says the golden rule is to stay in motion – the more you move, the less stiff you feel.
Swimming is the ultimate low-impact exercise that will ramp up your mobility, but have you considered synchronised swimming? It builds endurance, stamina and strengthens joints.
And strength training is king. “Lifting weights and bearing weight on your joints and bones will ensure they rebuild stronger,” adds Sarah.
Chris recommends “an anti-inflammatory diet”, adding: “As pain is caused by inflammation, it’s a good idea to eat a range of anti-inflammatory foods, like chilli, turmeric, garlic, olive oil, nuts, seeds and oily fish.”
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WRINKLES
NUTRITIONIST Simone Thomas says there’s no “overnight fix” for wrinkles, but you can work on your glow. Slather on sunblock and assess your diet.
“Fatty, greasy, salty and sugary foods can wreak havoc on your skin,” says Simone. Food cooked in oil at high temperatures “can reduce the skin’s elasticity and accelerate the ageing process”.
Swap chips for copper-rich sweet potato fries as copper supports the production of collagen, which aids skin health and elasticity. Meanwhile, probiotics can help from the inside out.
“Your body’s digestive tract influences what happens to your skin,” says Simone, who also swears by facials and acupuncture.
ALL EARS
MORE than 40 per cent of over-50s have hearing loss, rising to 70 per cent of over-70s.
It’s thought the hair cells in our inner ear that detect sound die off over time.
But according to audiologist Franki Oliver, damage from overexposure to loud noises is the most preventable cause.
She suggests turning the volume down and taking a five-minute break every hour to give your ears a rest. How’s your hearing? Take the free test at rnid.org.uk/check.
BACK OFF
A PAINFUL back becomes increasingly common among menopausal women due to loss of oestrogen, says personal trainer Chris Ruxton from Deep Relief pain-relieving products (deep-relief.co.uk).
The back you had at 20 is gone, but you can minimise further deterioration, starting with good posture at all times.
“Sit up straight, two feet flat on the floor and keep your core activated,” says personal trainer Sarah Campus (ldnmumsfitness.com). And add in a few deadlifts to stengthen your back. Chris explains: “Stand with your feet hip-width apart, bend down with a flat back. Now, pick up an object, such as a kettlebell.
“Then stand up using the power in your legs. Repeat eight to ten times daily.”
EYES WIDE
THE risk of ocular disease increases as we age.
Dr Shane Kannar from All About Vision, says everyone should wear polarised sunglasses. He says: “Many of the damaging effects from UV show up later in life but are due to exposure as a child.”
Shane recommends blinking to keep eyes hydrated and screen breaks to avoid strain, dry eyes and blurred vision.
Boost levels of lutein, which helps prevent macular disease. Kiwis are a great source. Eat the skin for a bonus dose of vitamin C to support collagen in the eye.
BRAIN POWER
“WHILE we can’t cure dementia, we can help prevent it,” says nutrigenomic practitioner Thomas Olivier.
“Exercise, outdoor activities, meditation and social interactions are as important as nutrition when it comes to optimising brain health.”
Being overweight in mid-life can double your risk of Alzheimer’s, while loneliness can also contribute. Human connection is “central to a healthy brain,” says Thomas. Try a dance class to learn something new and meet new people, and give gardening a go, too.
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Studies show a low level of vitamin D is associated with an increased risk of dementia. A decent amount of sunlight will help top up your levels, as will a supplement.