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The way we age depends on our individual genetic makeup and how we live from day to day has a profound effect on the inherent aging process. The human body is composed of trillions of cells which regenerate every seven years. At a certain point in our lives the cells stop regenerating and then degeneration begins. There are a multitude things that can help delay the aging process.
Physical activity no matter what form it takes has been shown to enhance the quality of life, reverse the aging process and delay the signs of decay. The benefits of physical activity include disease prevention and management, psychological benefits, social benefits and reduction in the complications of immobility. According the Centres for Disease Control and Prevention everyone needs two types of physical activity each week: aerobic and muscle strengthening activities. Aerobic activity involves repetitive use of the large muscles to temporarily increase heart rate and respiration. This ultimately improves cardiorespiratory fitness. Aerobic exercise such as brisk walking, running and swimming are good examples but it is important to determine your exercise goals before you start any exercise. Muscle strengthening activities are designed to work one or two muscle groups. It is important to be active throughout the week which means 30 to 60 minutes of exercise, five days a week.
Smoking is a well documented cause of premature deaths, accounting for 440 premature deaths between 1995 and 1999 according to the American Cancer Society. Quitting smoking decreases your risk of heart disease, a multitude of cancers ranging from lung and bladder cancers to acute leukemia as well as osteoporosis, emphysema, stroke and even the common cold. Quitting smoking results in the improvement in the general well being and can also delay aging process.
A healthy diet can also help delay the aging process. Sweeping changes in your diet would include cutting down on red meat, eating more vegetables, fruits, whole grains as well as oily cold water fish. This is because these foods contain hefty amounts of the key nutritional players that help delay the aging process and boost the brain: antioxidants, omega 3 fatty acids and other nutritional compounds. Substances that help shield the body from the actions of free radicals include vitamin C, vitamin E, beta-carotene and selenium which are widely available in fruits, vegetables, nuts and whole grains. In research done by the Agricultural Research Service, the Chief Scientific research agency of the US Department of Agriculture, antioxidants were shown not only to counter brain decline but actually to "turn back the clock" to some extent. Water is one of the most essential factors in keeping your skin clear and countering the effects of aging so drink plenty of water.
Studies have shown that having a positive attitude leads to a healthier, higher quality life and can delay the aging process. Researchers suggest the mind determines how quickly and dramatically people age. This is because good emotions can alter chemical balances. Research has also shown that the more positive outlook you have the less likely you are to become frail. Social connections as well as maintaining friendships both new and old is important to your continued physical health as you age. Spread your social network by joining groups that appeal to a wide span of interests. Volunteering is also a great way to interact with others and give back to the community at the same time. Staying active and being positive will help keep you in a youthful frame of mind. Take every opportunity to spend time outside your home viz take a new class, work in your garden, master a new skill. Aging can be a big challenge to the body and mind but to age gracefully is the ultimate joy of any human being.
Eunice Okoye is a mother with a background in medical practice. She is very interested in aging gracefully an the aging process.
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