By Aging:
What Is Aging:
At the biological position, when various types of molecular and cellular damage occurs in the body, it begins to accumulate. Due to the effect of these processes in the body, the body begins to age.
Causes Of Aging:
A major theory suggests that metabolism is the main cause of aging. Aging is a by-product of the body’s normal metabolism. Aging is not a change in the basic genetic structure of a living organism.
Oxidative Damage:
Approximately 2 -3 % of the oxygen atoms absorbed by the mitochondria result in an insufficient reduction process,which increases the Reactive Oxygen Species These ROS includes the superoxide ion, the hydroxyl radical, and hydrogen peroxide. These Reactive oxygen species can oxidize and damage the cell membranes, proteins, and nucleic acids.
To slow down the pace of aging and have good health, one should adopt an effective antiaging routine.You should take a balanced and healthy diet. You should think about how to increase your metabolism.Avoid excessive sun exposure.
Metabolism:
Metabolism is a process that occurs in the body, in which whatever we eat or drink, the body converts it into energy.The metabolism process in the body continues to decrease by about 5% every decade after the age of 40.Due to poor metabolic process, skin starts becoming dry in some people and they feel lethargic. Due to poor metabolism, there is a negative impact on the immune system, due to which one becomes sick quickly and feels weak.When slow metabolism happens, it affects the nutrients you are taking, as a result your hair does not grow like before, and also does not become strong.While some individual may experience hair thinning or a change in texture, others may notice their hair is duller than usual.In some people, hair loss becomes severe.Those with a slow metabolism may experience mood changes or be more prone to various emotions.In case of slow metabolism, some people may also experience depressive symptoms or anxiety.Due to depression or negative mood, some people start living a less healthy lifestyle. Due to this type of lifestyle, their metabolism gets even worse.To remain youthful for a long time, you will have to change your lifestyle.
Boost Metabolism:
1.Take sufficient sleep:
Make a schedule for sleeping time.One should sleep at 10 pm and wake up before sunrise. If you have dinner at 7 pm then this is an ideal time. There should be a gap of 2 hours between dinner and sleeping time.Adequate sleep is very important for a healthy lifestyle. When you do not get enough sleep, the hormonal balance of the body gets disrupted, as a result the metabolism also slows down. You seem to be gaining weight.Sleep is a natural time in which the body and mind rest. By taking deep sleep, you detoxify and rejuvenate your body. You feel refreshed.
2.Increase the muscle mass:
People who have more muscle mass also have a better metabolism rate. The body will need more energy to maintain more muscle mass. This is possible with strength training. This training reduces body fat and increases muscle mass. Calories are also burnt effeciently. Body fat will increase over time, if you do not try to maintain muscle mass. You can increase your muscle mass with strength training. Strength training can help you manage your weight properly. It can boost your metabolism rate, with the help of which you can burn more calories.
a.Strength training:
Strength training can be done both at home and in the gym. For strength training, you can also do some of these as per your need-
b.Pullups:
Strengthens the upper part of the body like arms, shouldersand back muscles. If your body weight is 70 kg. ,then you can burn about 4 calories per minute but this exercise will have to be repeated.
c.Planks:
Improve posture, Planks exercise builds your core strength and burns calories.
What is core of the body :Front abdominal muscles,muscles of pelvic floor, diaphragm, hip flexors and gluetal muscles.
How much energy will be burnt by plank exercise depends on what is the body weight and what is the metabolic rate.
If body weight is 70 kg. If yes, then you can burn about 3 calories per minute but this exercise will have to be repeated.
Pushups:
Pushups is strenght building exercise ,necessary to strengthen various muscles of the upper parts of the body. How many calories you will burn by doing pushups depends on your age, weight, height, body composition, and intensity of exercise.Smanyath 70 kg. A young man burns approximately 4 calories per minute with moderate exercise.
Strength training and proper weight management can boost the body’s metabolism.
3.Drink More Water:
Drinking enough water increases metabolism rate.Use water instead of sugary drinks like energy drinks, juices,and soda ,because water is calorie free.If you do not drink enough water, your metabolism rate may slow down. To keep yourself hydrated and increase metabolism, men should take 3.7 liters of fluid and ladies should take 2.7 liters of fluid in a day.If you drink enough water, the color of your urine will also be colorless and you will not feel thirsty.
4.How Frequently To Eat :
One should not take too many meals at one go. If meals are taken at small intervals, the metabolism rate also improves and the body also gets the essential nutrients. 3 meals a day is sufficient. 3 meals a day is sufficient. By managing food in this way, you can also avoid obesity. Make sure to eat breakfast in the morning, which will reduce the risk of weight gain, those who avoid breakfast can gain weight.
5.Exercises :
Various types of exercises like aerobics, running, swimming, and jumping will boost the metabolism rate and burn a lot of calories.Therefore, do daily exercise for at least 30 to 40 minutes. Exercise improves glucose metabolism
6.Avoid Constipation:
In constipation, there is difficulty in passing stool. Stool becomes hard and dry. Bowl moment is less frequent. This is more common in many women, especially during pregnancy.According to Ayurveda, constipation occurs due to imbalance of Vata dosha. Sedentary lifestyle like sitting at one place for a long time, watching TV, is also a reason for constipation. If constipation is to be cured then this type of sedentary behavior will have to be given up. Sedentary behavior also leads to metabolic dysfunction.
Lifestyle Choices To Avoid Constipation:
Your lifestyle choices play an important role in constipation prevention.. Constipation is a gastrointestinal complaint which affects your daily life.When you have this problem, you feel discomfort. But did you know that constipation can be prevented very easily by making changes in your lifestyle It is not just about what you eat but also how we live our lives.
i.A Fiber-Rich Diet :
Dietary fiber plays a role in promoting regular and comfortable bowel moments.Understanding why dietary fibre is required to your digestive system can empower you to make healthier dietary choices and maintain optimal gastrointestinal function.Dietary fiber, which comes from plant-based foods such as fruits, vegetables, whole grains, and legumes, helps bulk up and soften stools.Fiber acts as a natural laxative by increasing the speed at which food and waste travel through your intestines.Fibres serves as nourishment for the beneficial bacteria residing at your gut, known as the gut microbiota.When these friendly bacteria are well-fed they create an enviornment that supports regular bowel moments.
ii.Fibre Rich Foods :
- Oats: Rich in soluble fibre, which may help manage the blood sugar and cholestrol levels.
- Brown Rice:Supports digestion.
- Whole wheat Cooked:
- Quinova: Can support digestive health and helps maintain regular bowel moments.
- Apple With Skin: Contains both insoluble fibres in skin and tha flesh contains soluble fibre,promotes bowel moments.
- Pears:A good source of soluble fibre and may help prevent constipation.
- Berries:They are high in Fibre and antioxidants,support overall health.
- Banana:Healthy source of dietary fibre and potassium,may helps support bowel moments.
- Spinach:Provides fibre and essential vitamins
- Carrots:Rich in insoluble bibre,aid in digestion and contribute to regular bowel moments,
- Lentils:High in soluble and insoluble fibre both, they are good source of vegan protein.
- Black Beans:Rich in fibre, good source of plant based protein, contribute to support bowel moments.
- Chickpeas:Contains soluble fibre ,provides vegan protein, help reduce the risk of digestive disorders.
- Chia Seeds:Rich source of soluble fibre,contains minerals like phosphorous,magnesium and calcium,promote a feelig of fullness and aid in digestion.
- Flax Seeds:High in fibre,improve digestive health.
- Almonds:A high fibre food, contains high soluble and less insoluble fibres, fibres in almonds may increase bowel moments, it is a source of essential macro and micro nutrients like fatty acids,proteins,vitamins and minerals.
7.Stress Management Over 40 :
Understanding the connection between stress and youthfulness:
It is very important to manage stress after 40 years of age. At this age we start feeling more physical and mental stress. At this age, we start feeling more physical and mental stress. If we want to feel youthful even at this age, then stress will have to be managed properly. Stress accelerates the process of aging. Due to this, cortisol hormone starts to be released, which starts many physical problems, which leads the body towards premature aging. Stress also affects our sleep, due to which cell repair and rejuvenation gets affected.
So, here are some practical ways to manage stress and keep that youthful glow:
1. Prioritize Self-Care:
After turning 40, self-care is not a luxury but a necessity. Make self-care a non-negotiable part of your routine. Taking a long bath, practice mindfulness, or simply enjoy a cup of tea in silence, find what relaxes you and incorporate it into your daily life.
2.Move Your Body Regularly:
Physical exercise can be a good and effective way to reduce stress.By exercising, the feel good transmitter endorphins are released from the brain. Select an activity that you can enjoy, be it simply yoga, dancing, or a brisk walk, and make it a habit. Regular exercise can boost your self-confidence, improve your mood, help you relax, and reduce the symptoms of mild depression and anxiety.
3.Healthy Diet:
A lot depends on your diet, how you will feel mentally and physically. A healthy diet supports your immune system and reduce blood pressure.It can reduce the negative effects on your body. This can reduce the negative effects on our body. Healthy diet provides adequate amount of brain nutrients to our brain like vitamins, minerals and water.Start taking more fruits and vegetables in healthy diet, fruits vegetables are good sources of vitamins and dietary fibres. Whole grains, beans, pulses, lentils are good sources of protein, vitamins and minerals. Whole grains contain complex carbs which help the brain in producing the feel-good chemical serotonin. Milk, yogurt, cheese, can be consumed. It contains calcium, some vitamins and protein,makes us feel good and also become relaxed. As far as possible, stick to ingredients with lower fat and lower sugar content.Always use unsaturated oils.Drink 6-8 glass of fluids in a day.In this way, if you take a healthy diet, it will give strength to your body which will reduce stress and you will have a youthful glow.
4.Positive Mindset:
Your thoughts can affect your stress level. Therefore, it would be good to keep your mindset positive. Try to do things that make you feel happy, and keep you filled with joy. Positive outlook will keep you feeling that you are still young.Make sure that there are positive thinking people in your surroundings, from whom you can take advice and also they would like you to progress. The influence of negative people will always make you fall on the side of your weakness and also give some such advice. You cannot do anything, this way your stress level will increase further. Do not get distracted even in adverse situations, keep giving your mind the opportunity to smile.
Don't think that I don't have any resources, otherwise I would be able to do this work. But think that I will find whatever resources are needed to do this work.
When you laugh, the stress level will reduce. Whatever areas of your life you are feeling negative in, identify them and gradually think about them in a positive way and improve them. By changing these, the stress level will start reducing.
8.Avoid Excessive Sun Exposure:
As we all know, how important sun rays are for us. We get many vitamins from our foods. But we get Vitamin D from the Sun. Vitamin D is a very important vitamin for our body, when our skin is exposed to UVB radiation. This happens, to synthesize vitamin D through photosynthetic reaction.
But the sun’s radiation can harm our body if we do not take proper precautions. The emissions from the sun are visible light, heat and UV radiation. The longer you stay exposed to the sun’s UVA & UVB rays, the deeper they penetrate your skin.The UVA rays, which are not filtered by the atmosphere, cause more damage to the skin if you are exposed to the radiation for a long time. UVA radiation, which is not filtered by the atmosphere, causes more damage to the skin the longer you are exposed to sun radiation. This radiation can give you immediate tanning effect,sunburn,dark spots, your skin starts aging, and wrinkles start appearing.
Better Sun Protection:
1.Sunscreen:
Apply broad spectrum ,water resistant sunscreen, withan SPF (Sun Protection factor) of 15 or higher,If you are wearing appropriate clothing to protect yourself from strong Sun radiation.If your is skin not covered properly by appropriate clothing, apply SPF of 30 or higher.The sun’s radiation is higher on Earth during the middle of the day, so more care has to be taken at this time to avoid UV radiation.Sunscreens are not recommended for infants.
Broad Spectrum Sunscreen:
Broad spectrum sunscreen protects you from both UVA and UVB radiation of the sun. In this way, the chemical present in sunscreen absorbs the UV radiation of the sun so that it does not damage the skin.
How To Apply Sunscreen:
Apply 15 minutes before you go out of the house. This allows the screen to work well.Apply the sunscreen evenly on the face and body, do not apply it to the eyes or mouth.Sunscreen cream is not water proof. If you are sweating a lot or have gone swimming then reapply after two hours.
To get the full benefit of sunscreen, apply sunscreen with an SPF of at least 15. Higher SPF 30 to 50 is required for fair skin.
2.Sunglasses For UV Protetion:
To protect your eyes from the sun’s UV radiation, wear glasses with UV protection properties.Choose 100% UV protection lenses which block both UV and UV radiation before they reach the eyes.
3.Sun Protecting Clothing:
Whenever you go out of the house, in the presence of strong UV radiation, you should cover your body properly with clothes.Wear light weight and long sleeved denim shirts and long trousers.Wear dark colour clothing.Choose wide brimmed hat.
9.Avoid Smoking & Wine:
Quit smoking completely. Due to smoking, wrinkles appear on the body and premature skin starts aging. Smoking affects collagen and elastin, which keep the skin plump and firm. Smoking increases the formation of melanin in the skin due to which dark spots start appearing at various places in the body.
At the age of 40, there is less water in your body as compared to a young person, when you drink more, you produce more urine, you have to expel urine from the body quickly, the body starts dehydrating quickly. Due to dehydration, the elasticity and moisture of the skin decreases, the skin becomes dry, wrinkles start appearing. Thus, excessive consumption of alcohol can make you old before time.
Excessive consumption of alcohol increases the free radicals in the body, which causes oxidative stress and can damage the body cells, resulting in damage to the skin, brain, body muscles and many other body organs.
If you want to stay young at the age of 40 and maintain the natural glow in your skin, then stop smoking and reduce your alcohol limit.
10.Healthy Sex Life After 40:
Sexuality depends a lot on your emotional and physical state. With aging, many changes begin in the body. Skin, muscle tone, desire for sex also change. After the age of 40, illness and medication could start. It has the power to influence sex life.
Wrong lifestyle can be a reason when your interest in sex decreases.Vaginal dryness may occur in women, sometimes it takes a long time for the vagina to become naturally lubricated.Due to which sex may become uncomfortable.As age increases in men, erectile dysfunction may increase. Erections are no longer as firm as before.
What You Can Do To Boost Your Sexual Health:
1.Share your needs and concerns openly with your partner.
2. You may also feel that physical intimacy is possible with your partner without intercourse.You can also do some experiments for new sexual activities and explore with your partner which both of you can enjoy.
3.Regular Exercise: Exercise improves hormonal balance. It also balances sex hormones, which affect arousal and sexual desire.If intense and heavy strength training is done in the evening, testosterone levels increase, which increases more than during daytime exercise.By doing exercise of your choice daily and properly, sex drive gets boosted.
4.Exercise is a good technique which breaks the stress, it pumps up the body so that endorphins start releasing and you feel better.People who live an active lifestyle remain in good health and their sex life is also satisfactory and enjoyable.
By exercising, cardiovascular health, mood, self image, and confidence are improved. All these factors together make sex life satisfactory and enjoyable.
Women can use good quality, water based lubricants for vaginal dryness, and herbal based medication with selected nutraceuticals for erectile dysfunction in men.
Ayurveda Concept:
According to Ayurveda, in a healthy and energetic person there should be balance in the body of tridosh- vata ( ether & air),pita (Fire & water),kapha (earth & water). When this imbalance occurs in the body, various types of diseases start occurring and after the age of 40, one has to be more cautious. If at the age of 40 you are feeling a little weak in your sexual life, you can take help from experienced Vaidya (Ayurvedic Practioner) for Vajikaran Treatment.Vajikaran means to produce vigor like a horse.By consuming Vajikarak herbal based formulations in the right way and in proper quantity, one can have successful, pleasurable and powerful intercourse with women.
Avoid Irreconcilable Food Combination:
Be careful about food combination. Wrong food combination can cause indigestion and gas problems. It can imbalance the Tridosha in the body.
- Milk with meat & fish
- Meat with yogurt
- Boiled or cooked honey
- Beans with milk & fish
- Melons with fried foods and grains
- Yogurt with cheese & fish
- Eggs with fruits
- Banana with cow milk
Maintain Your Teeth At 40:
It is important to maintain perfect and healthy gums and teeth, because only then you can enjoy food.It is important to maintain perfect and healthy gums and teeth, because only then you can enjoy food. Gum diseases need to be prevented from starting. Use fluoride based toothpaste after lunch and dinner. Brush your teeth very gently so that it does not harm the gums. Do not let your mouth become dry, having dry mouth can cause teeth decay, cavities can increase, keep sipping water in between, reduce alcohol consumption and control the intake of spicy food.
Eyes And Ears Health Management :
At this age, there may be a problem of presbyopia, the eyes may have difficulty in seeing nearby objects clearly.
At this age, the problem of presbyopia may occur, the eyes may be unable to see nearby objects clearly, the attention may be impaired in recognizing colors, and tears may be released less from the eyes which may lead to dry eyes and irritation. While driving a car, glare is caused by the headlights of the car coming from the front.
To maintain good vision and health of eyes, take those food items, antioxidants and vitamins which improve eyesight.
These can be important ingredients/supplements for eye health.
- Vitamin A
- Vitamin C
- Vitamin E
- Carrots
- Carotenoids
- Lutein
- Zeaxanthin
- Omega 3 –fatty acids
- Zinc
These ingredients can prevent muscular degeneration and prove helpful in maintaining eye health.
With aging, the performance of ears can also reduce if not taken care of properly. Being too close to loud sounds and working in that atmosphere can cause noise induced hearing loss, tinnitus can also occur, to avoid this use earplugs, reduce the sound, if the sound is too loud then walk away from there. Do exercise regularly so that blood circulation will remain good. Blood and oxygen will reach the ear, which is necessary for ear health. Don’t take too much stress, stress can reduce your ear’s performance.
Best ingredients/supplements for ear health:
- Folic acid- asparagus cooked,spinach,dark green leafy vegetables,breakfast cereals,apple,broccoli
- Potassium- raisins,babnanas,melons,oranges,yugurt
- Zinc- almonds,peanuts,lentils, legumes,
- Omega 3 fatty acid- flaxseeds,salmon fish,sardines,krill oil
- Garlic
- Ginger
- Dark Chocolate
Promote Skin Care :
As we age, the elasticity of the skin begins to decrease. Collagen production also begins to decrease. Cell regeneration also begins to slow down. Fatty tissues in the deepest layer of the skin begin to decrease. The production of natural oil in the skin starts decreasing with aging, and the skin starts becoming dry. The benefits of the nutrients taken are not fully available to the epidermis of the skin, due to which regeneration of cells does not occur rapidly.
As we age, the elasticity of the skin begins to decrease. Collagen production also begins to decrease. Cell regeneration also begins to slow down. Fatty tissues in the deepest layer of the skin begin to decrease. The production of natural oil in the skin starts decreasing with aging, and the skin starts becoming dry. The benefits of the nutrients taken are not fully available to the epidermis of the skin, due to which regeneration of cells does not occur rapidly.
Anti wrinkles creams, serums, antiaging products, proper daily skin care routine and healthy lifestyle can help in controlling aging. Using them, you can reduce finelines and wrinkles, and control the appearance and texture of the skin.
Aging is a natural phenomenon, it cannot be stopped, but by making changes in your lifestyle, it can be kept under control for a long time.
Maintain choices that help you live an active and stress-free life, do activities that you can enjoy, and spend time with those you love.
