Aging

Image: Hamza Butt

Yoga, a practice that originated in ancient India, is one of the most popular forms of physical activity these days. Many people who have tried and kept on practicing yoga swear to the benefits of this physical activity.

Yoga enthusiasts claim that the practice doesn’t just help them relax/calm down but also provided them with multitude of health benefits.

Yoga As An Anti-Ager

The belief that yoga is a great anti-ager came from an observation in areas where yoga has tremendous influence like in India. Compared to more industrialized and developed nations like the United States, India has little to no affordable healthcare yet the average lifespan of people there is longer compared to more developed nations. Experts believe that when people don’t have access to certain resources, they resort to alternative ways of living healthier. Yoga is one of those alternatives.
There are several ways on how yoga helps in delaying the aging process. Here are some of them:

• Yoga helps in reducing stress level
  In a study done in India, subjects who practiced yoga for a duration of 10 days have experienced a reduction of the stress level (they experienced 9% decrease). A similar study was done in Germany and yielded similar results.
  
  Although stress is inevitable and is considered ‘normal’ in day-to-day life, too much “distress” or negative stress have unpleasant effects on health and overall life quality. It can lead to unhealthy habits like sleep deprivation and overeating which only speed up the aging process.
  

• Yoga reduces the risk of having cognitive disorders
  Yoga is not just a good stress-reliever; it also does good for brain health.
  
  A research team from Jefferson Medical College did a study on the effects of yoga on brain health. They found out that yoga plays an important role in setting the balance of the stress hormone cortisol in the brain. Elevated cortisol level in the brain is shown to increase the risk of developing cognitive disorders like dementia and Alzheimer’s disease.
  

• Yoga improves sleep
  Melatonin production declines as one ages. It’s a chemical released from the brain that tells the body when to sleep. A study done in India found out that those who practice yoga for a duration of 3 months experienced an increased level of the hormone melatonin.
  

• Yoga creates flexibility
  One common misconception about the yoga practice is that it’s only for those who are flexible. This isn’t true as even if you consider yourself as the least flexible person, you can still do yoga as it helps improve your flexibility.
  
  As we age, our spines tend to get shorter and more rounded. When left unchecked, they can create space between the vertebrae, causing a huge deal of discomfort. Yoga can avoid this from happening.
  
  Regular yoga practice can help lengthen the spine and consequently, improves nerve conduction to all organs.
  

• Yoga improves balance
  According to the American Academy of Orthopaedic Surgeons, about 1 in 2 women and 1 in 4 men over the age of 50 will suffer from fracture as a result of falls. This is something yoga can prevent.
  
  Balancing poses in yoga such as Tree, Warrior, and Triangle can help in improving the communication between the right and the left hemispheres and hence, improve one’s agility.  
  

• Yoga builds muscle strength
  Having strong muscles is a great asset to have. They provide protection from the changes brought about by aging such as loss of bone density.
  
  Yoga is a good and safer option for building strong muscles. It uses gentle movements that don’t put too much stress on the cartilage or joints. It may be considered as a mild to moderate-intensity exercise but yoga does wonders when it comes to building/improving muscle strength and increasing bone density.
  
  Weight-bearing yoga poses like the Cobra, Plank, and Downward Facing Dog are great for improving muscle strength.

Whether you’re in your 20s or 40s, yoga is a great option for exercise. It improves different areas of the body without putting too much stress on the joints. Try it and notice the difference it makes in your physical, mental, and emotional health. And with regular practice, it may even help you look younger!

Image: with wind

There may be several factors that can affect how long you live but living a healthy lifestyle which includes a regular physical activity and eating a nutrient-dense diet can help in slowing down the aging process and may even prevent some of the age-related diseases.
Start slowing down the aging process with these foods. If you’re allergic to nuts, you’re up for a treat as these foods do not contain any of them.

• Olive oil
  Years ago, researchers concluded that the monounsaturated fats found in olive oil are responsible for the low incidence rate of heart disease and cancer on the Greek island of Crete. Now, studies have revealed that olive oil is also rich in polyphenols which are powerful antioxidants which can help in preventing age-related diseases.
  

• Oats
  If you’re craving for carbs, then eating oats is a very smart choice. Unlike other carbohydrate-rich food, oats rank low on the glycemic index which means they don’t spike the blood sugar level the way refined carbs such as white rice and bread do.
  
  Oats aren’t just rich in fiber; they also have this natural plant chemical that protects cells from sun damage and helps prevent skin irritation.
  

• Yogurt
  Yogurt is a popular food for those who are having gastrointestinal problems. Rich in probiotics, yogurt is believed to contribute to the longevity of people in the Soviet Georgia in 1970s. There may be insufficient evidence proving this belief, but it’s still good to have yogurt in your diet. It’s rich in calcium which helps in preventing osteoporosis.
  

• Avocados
  Throw it in a salad or make it as a sandwich spread – there is definitely a lot of uses for avocados. Rich in monounsaturated fat, avocados help keep the skin hydrated. The healthy fat it contains also helps in absorbing other nutrients needed by the skin.
  

• Fish
  Fish is a good source of omega-3 fatty acids. They’re among the healthy forms of fat that can reduce the elevated triglyceride levels, a risk factor for developing heart disease.
  
  Researchers believed that a diet abundant in fish was what kept native Inuits of Alaska free from heart disease.
  

• Lean beef
  Lean cuts of beef like the top sirloin is a rich source of protein. The body needs protein for tissue repair and for the construction of new tissues. It’s also the primary substance used in replacing worn out cells including skin cells.
  

• Dark chocolate
  When consumed in moderation, dark chocolate can protect you from age-related diseases and keep you young-looking. Thanks to its flavanols which help in preserving youthful blood vessels.
  Moderate consumption of dark chocolate can reduce the risk of high blood pressure, kidney disease, dementia, and type 2 diabetes.
  

• Brussel sprouts
  Brussel sprouts are good sources of skin-friendly nutrients like folate, vitamin A, and C. Vitamin A and folate can help protect the skin from the damaging effects of the sun while vitamin C promotes collagen production which keeps the skin supple.
  

• Blueberries
  Compounds found in blueberries and other forms of berries have anti-inflammatory properties that protect the skin from oxidative damage. Oxidative damage includes age-related deficits in motor function and memory.
  

• Grapes
  Grapes specifically their skin have special compounds called resveratrol. This compound fights inflammation and is believed to slow down the aging process and helps in protecting the skin from sun damage.
  

• Tomatoes
  The red hue that tomatoes have are from lycopene. It’s a carotenoid that helps in keeping the skin smooth and healthy. In some studies, they suggest that consuming more lycopene may protect the skin from the damaging effects of the sun.
  

• Tofu
  Tofu and other soy-based foods are rich in isoflavones which help in preserving the skin’s collagen. In an animal study, a group of mice was fed with isoflavones and then exposed to UV light.
  Researchers found out that this cluster had fewer wrinkles compared to those who didn’t have the isoflavone-rich diet.

Try incorporating these foods into your diet and see the difference they make on your skin and your overall health.
 

While man’s best friend may not mind a face filled with wrinkles, they don’t look quite as adorable on people. When youth is so valued, wrinkles are something many people work hard to avoid.
In the past, Botox was the solution to smoothing out those pesky wrinkles and hiding your age. Now, fillers are also an option. But which one is best for you?
Some say fillers are the best, but others still swear by Botox injections. It’s a good idea to look carefully at the pros and cons of each before making your final decision.

What Are Fillers?

Fillers are designed to actually fill in lines, creases and wrinkles. Think of it as a more permanent makeup that blends away those annoying signs of aging. Fillers are often used to add volume back to sagging cheeks and chins, thin lips and even sagging skin on hands.
There are different types of fillers available that are designed to treat different types of wrinkles. The four main types include:

• Hyaluronic Acid – Most common, lasts several months to a year, regular use can lead to improved collagen production, less hyaluronic acid is needed with each injection to achieve the same results
• Synthetic – Uses only synthetic products, often lasts longer than other options but may have more side effects
• Collagen – Can break down within a month, causes more allergic reactions, new forms of collagen are lasting longer and with fewer side effects
• Autologous – Results are semi-permanent, uses fat from your own body, requires two treatments but can be done in a single visit

The side effects vary slightly based on the type of filler you choose, but the most common ones include:

• Redness
• Swelling
• Bruising
• Allergic reactions
• Small bumps

These all usually go away quickly, but you should talk to your doctor if any side effects persist.

How Does Botox Differ?

While fillers are injections too, Botox doesn’t actually fill in anything. Instead, Botox injections relax the muscles around the wrinkle, which smooths out your skin. The results typically last anywhere from 3-6 months. The chemical used in Botox is a natural and purified protein. It’s considered one of the most certified wrinkle treatments available.
Side effects are usually minimal and temporary. Bruising, redness and swelling at the injection site are the most common issues. Severe allergic reactions can occur if you’re allergic to the botulinum toxin. Some people have even developed an immunity that causes the injections not to work at all. Depending on your needs, Botox may not be the best choice.

Are Fillers Better Than Botox?

The question now is which is better for you. Fillers usually last far longer than Botox injections, but they are slightly more expensive. However, you’ll need Botox injections more often to achieve the long lasting results of fillers.
In many cases, you may find that fillers and Botox work together to give you a more youthful appearance. Botox injections are used to treat fine lines, while fillers treat those deeper lines that appear even when your face is at rest. Some doctors prefer the combination treatment to better target different types of wrinkles and lines.
Overall, fillers last longer and don’t introduce the botulinum toxin to your body. These reasons alone make them a popular choice for many people. Talk to your doctor about your concerns and ask about different types of fillers to see which ones will work best for your needs. Getting the best results depends on using the right filler.

Exercising Your Face

An alternative to both fillers and Botox are facial exercises. The earlier you start, the better the results. As with any muscle in your body, your face needs exercise to tighten skin and smooth out fine lines and wrinkles. Doing exercises on a regular basis is easy, since you don’t need equipment and you can them pretty much anywhere, though you may get a few funny looks if you’re in public.
Depending on the area(s) you wish to target, there are different facial exercises to try. Try these out to see if they help before making a decision between fillers and Botox.
Image: Andrew Roberts

Image: Sodanie Chea

You feel stressed when you feel there is a pressure or a threat. When you’re under stress, you may feel nervous, tensed, or on the edge.
In contrast to how people perceived it, stress isn’t entirely bad. In fact, under certain circumstances, it can help you perform better and provide you with motivation to do your best. In some situations, stress can be a good thing. However, when you’re constantly under stress, your health can be compromised. Your system is always on the fight-or-flight mode, leaving you feeling overwhelmed and tired.
Researchers have found out that chronic stress can play a role in the development of different conditions such as depression, anxiety, immune system problems, skin conditions like eczema, sleeping difficulties, kidney problems, weight issues, and even heart disease. And if you’re worried about aging, then the more you should learn to manage stress effectively as it can affect the aging process.

How Stress Affects the Aging Process

When you are under stress, the body creates a fight-or-flight reaction, triggering the release of stress chemicals in the body. The release of these chemicals create biological changes which in the long run could break down the body.
Cellular Damage
In a study published by the journal Plos One, researchers found out that those who suffer from severe exhaustion from work have shorter telomeres. The length of telomeres can affect the pace of aging as well as the onset of age-related diseases like cardiovascular diseases, Parkinson’s disease, and type 2 diabetes.
Cellular Aging
It’s not just the actual exposure to stress that can affect the aging process. Researchers from UC San Francisco have discovered that even the mere anticipation of stress can have an impact on cellular aging. This anticipation to stress can put someone at risk for having shorter telomeres.
Brain Aging
Having higher load of stress doesn’t just predispose a person to heart disease but also to diseases that can affect the brain like Alzheimer’s disease. In one research, it shows that chronic stress can put someone at greater risk for developing Alzheimer’s disease. Since some women are exposed to more stress than men, they are also shown to have brains that age more prematurely.
Vision and Hearing Loss
When the body is on a fight-or-flight mode, a hormone adrenaline is released into the bloodstream to prepare the body for the threat. While it is helpful in certain situations, constantly putting oneself under stress leads to constant pumping of the hormone adrenaline which can temporarily affect vision and hearing. This has something to do with the hormone’s constricting effect on the blood vessels.
Poor Lifestyle Choices
Constant exposure to stress often lead to a myriad of health problems because it causes people to make unhealthy choices like eating poorly, exercising less, abusing substances like alcohol and tobacco, and sleeping less. All these contribute to the development of chronic and potentially life-threatening health conditions.

Managing Stress Effectively

While it’s impossible to get rid of stress because it’s part of life, you can do something to manage them effectively. Here are some ways on how you can do that:

1. Get moving
   When you’re under stress, getting into any form of physical activity could be the last thing in your mind. But studies have found out that physical activity is a good form of stress reliever. Whether you decide to walk, swim, or run, getting into any form of exercise releases endorphins, the “feel good” hormones of the body. Exercise is also a good form of distraction from your daily worries.
2. Seek support
   Reaching out to friends, family, or someone whom you can talk to can help in alleviating stress. In fact, face-to-face interaction with another human being is considered to be a natural way of combating the stress response of the body when it’s on a fight-or-flight mode.
3. Make time for some fun and relaxation
   Setting a regular “me” time may be challenging to do especially with the daily hustle and bustle of life but doing so can benefit you tremendously. Nurturing your needs can make you better prepared in handling life’s stressors.
   
   You can set aside a day in a week to do whatever you want – be it doing your hobbies or learning something new. You’ll thank yourself for doing it.

Stress is unavoidable but this doesn’t mean that you can just let it affect you, your aging, and your health. There are ways to help you manage it better.

Image: Maryland GovPics

When the former U.S. president Barack Obama turned 50 a few years back, one of the things that the people noticed was the graying of his hair. Although the former president said in an interview that the change in color runs in family, a lot of people still think that it has something to do with the stress the president was going through.

Negative Effects of Stress on Health

We all know that chronic stress can lead to a myriad of health problems including sleep problems and weight gain. These things can eventually take a toll on the immune system function and heart health, making one at higher risk of suffering from infections and developing heart disease.
When a person is under stress, his/her body creates a fight-or-flight reaction. The process begins at the hypothalamus, a tiny region at the brain responsible for metabolic processes and for releasing certain hormones. A perceived threat triggers the alarm system of the body, stimulating the adrenal glands to produce the stress chemicals adrenaline and cortisol.
The adrenaline elevates the heart rate, blood pressure, and boosts the body’s energy supply. Cortisol, on the other hand, increases the glucose in the bloodstream and improves the brain’s use of the glucose. Once the perceived stress has passed, the hormone levels will go back to normal and so are the body functions.
While stress is a normal part of everyday life, being constantly exposed to stress can take a toll on one’s health. Chronic stress places the body in a constant fight-or-flight response.
The stress chemicals create biological changes in the body which in the long run could break down the body.

Stress Can Accelerate Aging

In one study, it shows that work-related exhaustion can have a link to accelerated biological aging. Researchers found out that those who suffer from severe exhaustion have shorter telomeres compared to those who do not. When telomeres become too short, the cells can either get damaged or die.
Another research supports this finding. Researchers from UC San Francisco suggest that even mere anticipation of stress can have an impact on one’s aging. In the study, subjects were asked to do public speaking or perform math tasks. The subjects’ cellular age were then assessed by measuring the length of their telomeres. At the end, they found out that those who felt most threatened by anticipation of doing such tasks manifest greater signs of aging at the cellular level.

Do presidents really age faster?

The aforementioned studies may suggest a strong link between stress and aging but one longevity expert, S. Jay Olshansky, believed otherwise. In his research on the presidential life expectancy, he didn’t find evidence showing that American presidents die sooner than American men of their age. In fact, he found out that it’s the complete opposite. Most of the American presidents lived long lives with some of them living past their longevity expectations.
According to Olshansky, this presidential longevity may have something to do with their socio-economic status. Most of the American presidents that were included in his study were college educated, wealthy, and have access to the best medical care of their time.
Another explanation is that these men are considered “survivors.” In order to get to the age of becoming a president, they had to go through several perils starting from their childhood.

How about the graying of the hair?

Graying of hair could be one of the signs of aging (the follicles make less melanin as we age) but this doesn’t mean that all people with graying hair are aging. In some cases, this has something to do with the genes. Gray hair tends to appear earlier among white people and Asians.

Should we care about stress? Absolutely.

Whether or not stress can lead to aging, it’s still best to learn how to manage it well. It may not kill you through aging but it can through heart disease. Chronic stress is still considered a risk factor of cardiovascular disease, one of the most preventable causes of deaths worldwide.