Three bullet-proof rules to keep aging at bay


Contents

  1. Introduction
  2. Tackle stress with the right mindset
  3. Exercise in a way that works for you
  4. Eat the foods that make you better
  5. Conclusion

Introduction

The desire to resist the effects of aging is nothing new and can be traced back centuries if not millennia, for aging is and has always been part and parcel of the human experience.

Although aging is an inevitable part of life and not something we should fear or resist, there are numerous science-backed principles that can keep the wrinkles at bay for years to come.

The principle of age proofing is much like an insurance policy, meaning that we must make small investments on a regular basis in order to stand on a secure footing down the line. Therefore, the sooner you get started on age-proofing yourself, the better your results will be.

In this week’s post I’ll be highlighting 3 key rules that are sure to help you beat the effects of aging before they even appear.

Tackle stress with the right mindset

Though most age-proofing guides will focus only on the body. I believe that the effects of the mind are equally significant, if not more important over the long term. Our mindset in life sets the pace for virtually all of our actions. As such, having the right mindset towards aging will doubtlessly put you on the right track.

Stress is one of the main forces in life that act to age us faster, not to mention the plethora of other adverse health conditions it spurs. The stress that I’m referring to is of the chronic and persistent kind. Indeed, to have a tranquil mind is to have a healthy mind.

Recognising inner-conflict

There are as many stressors as there are people, and many stressors are of the unavoidable kind, be it school, work, or family related. However, some types of stress are perfectly avoidable yet are difficult to spot.

A main contributing factor to today’s high stress levels is the sheer amount of information we consume on a daily basis. The incessant nature of the information we consume combined with the rapid turn-over of such information makes it difficult for our minds to stick to a single narrative.

As a result of this, we might find it more difficult to judge what is good for us and what isn’t. The incessant need to make decisions between what to assimilate and what to leave out inevitably results in mental fatigue.

Due to the sheer amount of such choices between differing narratives, it is likely that sooner or later we’ll start to experience contradictions in our personal beliefs, with of course, the accompanying mental turmoil and stress. This is known as cognitive dissonance, and it’s a common phenomena in today’s complex world.

The internet and the various forms of modern media have brought with them an exponential increase in the number of opinions, and even factual pieces of information are published in ever-increasing interpretations.

Over time, the dizzying smorgasbord of information that we constantly consume is bound to propel us into states of confusion and inner-conflict if we don’t filter them out to at least some degree.

A common consequence of modernity’s excess of information is known as ‘decision fatigue’. The individual experiencing this phenomenon is confused and fatigued by the multitude of choices, and is more likely to choose irrationally as a result.

Therefore, it’s important that we equip ourselves with the necessary tools to mitigate the adverse effects that the excess of such information can have on our peace of mind.

Minimising contradictions in your life

I’ve previously written about the importance of the organising principle (here) in relation to boosting your productivity. However, the benefit of an organising principle reaches far beyond just productivity.

One of the key benefits of an organising principle is that it removes (or at least reduces) the degree of contradiction from your life. This is because an organising principle serves an calibration point to which you can orient yourself.

With the organising idea in place, your aim is to act in accordance with the principles that align with the idea. Naturally, and with time, you will limit your attention to what is relevant in your quest to attain this ideal. On a daily basis, this serves to filter out excess and irrelevant information as you become aware of the irrelevance in relation to your organising idea.

In a nutshell, the organising idea represents the mental version of minimalism, a movement characterised by removing any item that is deemed non-essential (i.e. that which does not bring value to your life). Both conventional minimalism and mental minimalism (through the organising principle) are sure to bring you a greater peace of mind.

Exercise in a way that works for you

To remain healthy and young at heart we must ensure that we exercise regularly and with a good intensity. The minimum required to stay healthy isn’t much at all; only 30 minutes of moderate physical activity a day according to the National Health Service.

However, to the ambitious few of you, an additional degree of exercise intensity and variation might be a worthwhile pursuit. See the list below:

  • High-intensity cardiovascular exercises, such as running, cycling, and swimming, are crucial to heart health and a well-functioning circulation. In addition, these exercises promote healthy lung function and keep the mind sharp. These exercises also work to strengthen the ligaments of the joints, though certain cardiovascular exercises are easier on the joints than others.
  • Weightlifting is an excellent way to increase muscle mass and bone density (as is any load-bearing physical activity). These traits lend themselves to a sturdier constitution, a trait that is sure to be a big advantage as we age.
  • An often overlooked but essential component in maintaining physical fitness and mitigate the effects of aging is muscular and joint flexibility. Our muscles are designed to move our body, and if they are stiff and immobile, they won’t be able to perform their job as well. Dynamic and static stretching exercises help to promote muscle repair and recovery. So, it’s a good idea to have a regular stretching routine to keep those muscles nice and supple. Deep-tissue or sports therapy massages won’t hurt either. Alternatively, joining a yoga class might be of benefit.

Though personally I’m a fan of structured exercise, it’s not for everyone. Others might be much more inclined to get their exercise from a sport, which is another excellent way to stay fit. However, bear in mind that the sport should include at least some of the above elements for maximum efficiency in keeping aging at bay (i.e. cardiovascular, load-bearing, and stretching exercise).

Eat the foods that make you better

With the advent of the modern fitness culture, diet has been
re-imagined a number of times (think about all those fads from the 80s, for example). Though meat, and other forms of protein have always had a special role in the diet of many (historical) cultures, the importance of protein in modernity has been greatly emphasised. In fact, many fitness-conscious people nowadays are reluctant to eat meals that don’t contain at least some protein.

What’s more, a great emphasis has been placed on the importance of whole, unprocessed foods, which makes sense considering the plethora of sugar-added and processed foods that are sold on the market.

Though we should all strive to eat a ‘clean’ diet, consisting of the right proportion of macronutrients (i.e. protein, carbohydrates, and fats), it is important to consider the reason that underlies our need for such a diet. This is considering that as individuals our bodies (and needs) will invariably differ.

Though we might follow a diet regime posted online or made by a personal trainer, it won’t serve as a guarantee that we’ll see any results. As such, it’s best to roughly follow the guidelines regarding macronutrients as dependent on your goal, and experiment with a variety of foods, portion sizes, and meal times, to find what works best for you.

Though many online and offline fitness ‘experts’ are keen to provide ready-made dietary plans and advice, it’s always best to take such advice with a grain of salt and experiment to see what works best for your progress, and ultimately, your body.

That being said, the following foods are excellent candidates for a healthy diet regime, sure to aid you in your journey towards age-proofing yourself:

  • Poultry, beef, fish
  • Wholegrains (brown rice, wholemeal pasta/bread)
  • Potatoes (regular and the sweet variety)
  • Leafy vegetables, fibrous greens
  • Nuts and dried fruits
  • Cacao and dark chocolate products (with low sugar content)
  • Beans, pulses, and legumes
  • Fruits, especially berries
  • Healthy fats: coconut oil, olive oil, fish oil.

Conclusion

Though there isn’t a way to prevent aging, our daily habits will have a big impact on how aging affects us. It is for this reason that when it comes to age-proofing, the earlier you start the better your results will be. Consider managing your stress-levels, your exercise regimen, and your diet as an insurance policy with a tidy pay-out later on.

The three rules mentioned in this post serve as general rules for life that will enable you to life a healthier and more fulfilling life.

Although there are many sources out there that claim that they have the definitive key to prevent aging, the truth is that small and consistent healthy choices are most likely to keep aging at bay.

However, there isn’t one size that fits all, and though some things might work for some people, others simply do not. It’s for this reason that it’s best to stick to healthy guidelines and experiment where one can to see what works best.





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