From skincare and supplements to superfoods and spas, ‘anti-aging is a billion-dollar global industry. And while none of us can rewind the clock, there are many minor lifestyle adjustments we can make to slam the brakes on the aging process – without splashing out on budget-busting products. From what we eat for breakfast to the strength of our grip and our tendencies between the sheets.
Australian experts reveal how you can lengthen your life at little to no financial cost. Eating a well-balanced diet based on fruits, vegetables, lean protein, plenty of low-mercury fish, whole grains, and moderate amounts of healthy fats, has consistently been linked in research to better longevity.
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1. EAT MACKEREL FOR BREAKFAST:
Of all seafood, mackerel boasts one of the highest nutritional volumes of omega-3 fats and vitamin D which are both essential in the fight against the aging process. According to the Daily Telegraph, these nutrients are also closely connected to strong bone health. Smoked mackerel can be paired with scrambled eggs and roasted tomatoes on toast for a wholesome yet satisfying start to the day.
2. FIRM YOUR HANDSHAKE:
A weak grip is often an indicator of reduced muscle mass or depleting bone density. As we age, women, in particular, are at risk of developing brittle bone conditions such as osteoporosis which dramatically increases the likelihood of frailty, falls and fractures, and debilitating disabilities.
According to GQ, exercises called renegade rows which involve planking with both hands gripping dumbbells will significantly strengthen your handshake power.
3. BAN THE BOOZE:
It’s a well-worn tale that drinking to excess is damaging to our health. Over time, an over-zealous appetite for alcohol can worsen age-related conditions including blood pressure issues, diabetes, and the risk of stroke.
4. EAT A PLANT-BASED DIET:
Adhering to a plant-based lifestyle offers a plethora of bodily benefits. A diet rich in vegetables, wholegrain cereals, fresh fruit, and legumes has been linked to a lower risk of obesity and many later-life conditions such as heart disease, hypertension, inflammatory issues, and cancer.
Becoming plant-focused can be achieved while still consuming small quantities of lean meat and reduced-fat dairy products, making it a realistic goal for everyone.
5. GET MORE SLEEP:
According to Professor David Hillman, chair of Australia’s Sleep Health Foundation, older adults need the same amount of sleep as their younger counterparts. ‘Adults [of age 45 and above] who sleep less than six hours a night are 200 percent more likely to have a heart attack or stroke than those who sleep [between] seven or eight hours,’ said personal trainer Sarah Lindsay.
6. DRINK GREEN TEA:
Green tea contains anti-inflammatory antioxidants that protect the body from damaging free radicals. Nourished Life Australia report consuming between two and 10 cups a day will enhance the radiance of your complexion, decrease cholesterol, reduce the incidence of dental cavities, and lower the risk of chronic fatigue. via daily mail