RandomGuy
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How to slow down (and reverse) the aging process
It's a well known fact ; no one is protected from the effects of aging. Wrinkled skin, hair loss, bone melting, undesirable hormonal changes.... Anyway, it does not mean that you can't minimize, or even reverse them at some point. The major objective will to force your body to produce less free radical, that are the root of many aging diseases. You can find here some tips and advices that could help you to keep your beauty potential through your entire life.
I/ Nutrition
Surely the most important part of this guide. If you eat crap, don't complain that you look like crap!
\ Eat whole and raw food : Throw off your cupboard of all theses processed food ; crackers, soda, canned corn, chocolate milk... Say farewell to Burger King, and focus on whole food and high quality protein : meat, eggs, fishes, carrots, raspberries, rice, sweet potatoes, nuts like cashews or macadamia, etc.
\ Don't bulk on carbs : Carbs are not the devil. They're necessary to a lot of body functions, like thyroid health or glycogen repletion. But many of people tend to overload them. Bad idea. They spike up your insulin, making you less glucose resistant and less prone to fat loss. Just try to get the right amount ; 2g per kg of body weight seems to be acceptable.
\ Don't bulk on cals : Yeah, it looks a bit like I said on the top. But then, it's not about carbs, but cals - or calories. Some studies linked that eating less calories could preserve your body from aging through the autophagy process. Just imagine your DNA as a brick wall ; each time you eat, you damage it. Each time you don't, you repair it. Simple. Of course, you have to eat a minimum amount of cals to survive and to allow your body to function properly. It really depends to your weight, but eating 1400 to 2200 cals daily is a good way to go.
\ Be sure to have a well balanced O3/O6 ratio : Your brain needs both of them, but the standard diet is actually way more focusing on Omega 6 than Omega 3. It's problematic, because if your ratio is too unbalanced, you could turn your body on a "inflammatory mode". Basically, the average american consume 1g of O3 for 20g of O6. It should be like 1g for 4! It's a big problem, because it could open the door to a lot of neurodegeneratives. Next time you're going to the grocery, don't buy your peanut butter, and go on fatty fish.
Food high in Omega 3 (good) : Fatty fish (salmon, mackerel, sardines, herring), oysters, cod liver. You can go on vegetable sources as well (like flax-seeds), but it won't be well absorbed.
Food high in Omega 6 (bad) : nuts (especially cashews, peanuts -although it's considered as a legume-, almonds), poly-unsaturated vegetable oils (soybean, hazelnut, corn, sunflower..), oats in large quantities, poor-quality meat...
Food high in Omega 9 (good/neutral) : Avocado, macadamia nuts, olive oil...
\ Don't cut the saturated fats : Yep, it could be strange to read that, but it's true ; saturated fats are good for your health if eaten in reasonable amounts. They serve many hormonal purposes, and they promote longevity via the action of the co-enzyme Q10. So, go on eggs, coconut oil, grassfed butter, beef, etc.
\ Try to avoid anti-nutrients : They're present in legumes, grains and nuts. If consumed in large quantities, they deplete you of some nutriments and interfere with a lot of body functions. They even could put you in a inflammatory and auto-immune (AI) state through increased intestinal permeability. Don't avoid beans or oatmeal, but try to soak them 12 to 24 hours before eating.
\ Try to avoid dairy products : I'm not saying that you must adopt a paleo diet, but you've to be aware of the dangers of dairy products, especially milk. They're loaded of estrogen and they increase the gut permeability, thus promoting the probability of getting a AI disease. Some of them also contain phthalates and Bisphenol A. Don't forget that you can get your daily calcium through water, almonds, spinach, leafy greens... But if you don't really want to cut out dairy, try to stick on aged cheeses only ; cheddar, Parmesan, Gruyere, etc.
\ Get enough vitamin D : It's very important to don't be deficient in vitamin D. Indeed, this vitamin is serving to strength up your hormonal system, and to prevent your bones from decaying. So, if you want to mogmaxx at 70, go outdoor getting some sun ; and if you can't, go on a supplement. 1000 UI per day is optimal.
\ Get enough iodine and selenium : These nutrients are very useful for maintaining a good health. Iodine serves for your endocrine function, helping your thyroid to produce enough hormones. Same for selenium ; it can also help you to get enough GH production.
Food high in iodine : seafood like fish, oysters, mold, algae...
Food high in selenium : seafood, brazil nuts (two are enough), eggs, some grains...
II/ Lifestyle
Beside from nutritional changes, you may have to revisit your lifestyle. Sleep, stress, bad habits... there's always somewhere we can do better.
\ Sleep between 7 and 9 hours, preferentially during night : Your body needs to repair itself from free radical damages. And it does that when you're asleep. So, try to sleep at least 7 hours. 8 is optimal ; 9 is good (but that really depends to you as well). And yes, as you can see, too much sleep could be as bad than not enough. Sleeping more than 10 hours could cause some undesirable DNA damages! In addition, it's better to respect your circadian rhythm. Sleeping at night is very important ; for the sake of your biological functions, do not go to bed at 4:00 AM.
\ Manage stressful situations : I could name this section "avoid stress", but it would be a liar. If you're an active person, there's always something that cause some stress in your body. But you have to cope with it, and eventually to tame it. Don't let you submerged by the situation. Relax. Breath. Control. Sophrology could be a very useful tool. It's true that stressful moments could cause damage in the long run ; you have to manage them.
\ Be physically active... but not too much : Exercise could really help you. It can reverse inflammation, prevent obesity, cardiovascular and neurodegenerative diseases. It could also help your DNA to repair itself from free radical damages. So, go on weight lifting, or take a run. But be aware that too much exercise could have some unwanted effects, thus doing more harm than good. You have to seek for an equilibrium. 3 to 6 hours of exercise per week would be okay.
\ Be mentally active : To age well, your brain has to be trained regularly. If you're doing an intellectual work, then you could omit this advice ; otherwise, it would be great to seek for some mental activities. Chess, strategic video-games, piano, learning new languages... you have the choice.
III/ Other
Some other tips that could help you. Not as much as relevant as the previous ones, but still appreciable.
\ Have sex regularly : Okay, I know i'm demanding a lot... but it's a good way to maintain a healthy sexual function through ages. So, be sure to have sex something like 3 to 7 times per week. And if you can't, well... you have your hands.
\ Try to avoid porn : Masturbating isn't a bad thing, it's completely natural and it can relieves you from a stressful life. But porn is really bad. It use you to see more and more exciting pictures, and it could be harder to get a boner over time. So, yeah, stick to your mind. You're enough perv to imagine some great things, boyo. ( ͡° ͜ʖ ͡°)
\ Try to framemog 10 men everyday : It's a good ego-boost, isn't it?
