Your biological clock doesn’t work like a standard clock. The speed is not a steady constant. This may sound crazy but it’s true: you control how fast you age. Biological aging is influenced by many factors that are direct results of your actions. Keep reading for five practical ways you can actually slow the aging process – you’ll be shocked by number five.
1. Give Up Glycation
Glycation is a natural process where sugars like glucose attach to proteins or fats in the body, forming harmful molecules called Advanced Glycation End Products, aptly abbreviated as AGEs. These AGEs can accumulate over time, especially when sugar levels in the body are high. In short, glycation happens when sugar builds up in your body, leading to harmful effects. Glycation is a part of normal aging, but lifestyle factors like poor diet can accelerate it.
How Glycation Contributes To Aging
Did you know that collagen levels aren’t the only factor in skin aging? The buildup of AGEs can damage cells and tissues, which affects skin elasticity. This leads to wrinkles and sagging. Internally, glycation may harm organs and contribute to conditions like diabetes, cardiovascular disease, and even cognitive decline. Over time, this damage accelerates the aging process, making glycation a major factor in premature aging.
How to Slow or Reverse Glycation
Although glycation is a natural process, there are ways to slow it down and reduce its harmful effects. Reducing sugar intake and eating more antioxidant-rich foods, like berries and leafy greens, can help (1). Certain antioxidant-rich supplements, like Turmeric Extract (Curcumin) and Vitamin C, have been studied for their ability to inhibit AGEs and support healthy aging (2,3,4).
2. Harmonize Your Hormones
As you age, hormone levels fluctuate in both men and women, leading to imbalances that can affect energy, mood, and even skin appearance. For men, testosterone levels typically decline with age, leading to reduced muscle mass, lower libido, and even cognitive changes (5). In women, estrogen levels drop significantly during menopause, which can contribute to skin aging, bone density loss, and mood swings (6,7).
How Hormonal Changes Contribute to Aging
Hormonal changes can accelerate the symptoms of aging in both genders. In men, lower testosterone levels are linked to fat gain, loss of muscle strength, and reduced skin elasticity (8,9). In women, the decrease in estrogen directly affects collagen production, leading to drier, less elastic skin, as well as an increased risk of osteoporosis (10). Both genders may experience disrupted sleep, reduced energy levels, and a slower metabolism due to imbalanced hormones.
How to Restore Hormonal Balance
While aging naturally decreases hormone production, there are ways to boost hormone levels. Regular exercise can help increase testosterone levels in men and support overall hormonal health for both genders. For women, foods rich in phytoestrogens, like flaxseeds and soy, may help stabilize estrogen levels. Maintaining a healthy weight, managing stress, and getting enough sleep also play a role in hormonal balance. Supplements like Testosterone Booster or creams such as Estrobelle™ (for estrogen support) contain specially selected ingredients to support hormone health. Please note that hormone support products should never be taken or used without first consulting an endocrinologist who can individualize your health care plan.
3. Skip The Stress
Stress affects more than just your mood—it triggers a cascade of physical reactions in your body. When you experience stress, your heart rate and blood pressure rise, while cortisol, your body’s main stress hormone, surges. This “fight or flight” response is natural in the short term, but when stress becomes chronic, it can take a serious toll on your health.
How Chronic Stress Contributes To Aging
Chronic stress accelerates aging at the cellular level, particularly through its effect on telomeres—the protective caps at the ends of your chromosomes, which are the structures that hold your DNA inside cells. Telomeres are made up of repeating DNA sequences that protect the ends of chromosomes from deteriorating or fusing with neighboring chromosomes during cell division. As you age, these telomeres naturally shorten, but elevated cortisol levels caused by ongoing stress speed up this process (11). Shortened telomeres are linked to a higher risk of age-related diseases like Alzheimer’s and heart diseases (12).
How To Reduce Stress
There are thousands of recommendations for how to cut back on stress, but you’ve probably heard of most of them. Therefore, we won’t discuss the typical advice of dietary changes, deep breathing, and exercise. Today, we’re focusing on one simple yet powerful method: finding your flow.
Flow is that state of deep focus where you lose track of time and forget about everything else. It’s a special type of concentration during which there are lower levels of self‐referential thinking (13). This means that when you are so absorbed in a task, you almost seem to forget about yourself which can reduce stress. Flow is a special kind of concentration that balances challenge and skill, which helps reduce activity in the amygdala—the part of your brain responsible for processing fear and stress. When you’re in a state of flow, your sympathetic nervous system (the body’s stress response system) quiets down, and cortisol levels drop (14).
Flow can be achieved through activities that fully engage your mind and body. You might find flow while writing fiction, painting, or dancing—activities that require focus and creativity. Meditation and yoga also promote flow by allowing you to become deeply connected to the present moment. Physical activities like running or cycling, especially when done in natural settings, can also induce flow as they combine repetitive motion with a clear goal. Even solving puzzles, playing musical instruments, or woodworking can help you achieve this stress-reducing state. The key is to find something that challenges and captivates you without overwhelming your abilities.
4. Regulate Your Rhythm
Whether you know it or not, your body runs on a schedule. Your body runs on an internal clock called the circadian rhythm, which controls sleep, metabolism, and more. This 24-hour cycle governs many biological processes, and when it’s thrown off, your body pays the price, including signs of premature aging.
How An Unregulated Circadian Rhythm Contributes To Aging
When your circadian rhythm is disrupted—whether by inconsistent sleep schedules, exposure to blue light at night, or shift work—your body’s natural repair processes are impaired. This can lead to decreased skin regeneration, slower cell repair, and even increased inflammation, all of which accelerate aging (15,16). Poor sleep also increases cortisol levels, a stress hormone that contributes to the breakdown of collagen, leading to wrinkles, fine lines, and sagging skin. Over time, this chronic imbalance can lead to more serious health issues like cardiovascular disease and cognitive decline (16).
How To Regulate Your Circadian Rhythm
The good news is that you can bring your circadian rhythm back into balance. One of the best things you can do is stick to a regular sleep schedule—going to bed and waking up at the same time every day. Limiting blue light exposure from screens at least an hour before bed and using blackout curtains to block any light pollution can also help.
Another important factor to consider is eating at consistent times. Your body’s internal clock is closely linked to digestion, so eating meals on a regular schedule can help keep your circadian rhythm in sync. Late-night eating, on the other hand, can disrupt your metabolism and throw off your sleep cycle, speeding up the aging process.
5. Optimize Oral Health
Your smile might be doing more than showing off your pearly whites—it could be protecting your heart. Surprising, right? Your oral health is closely tied to your overall well-being, with studies showing that poor oral hygiene can contribute to serious conditions like heart disease, diabetes, and even cognitive decline (17). By keeping your gums healthy, you’re not only maintaining a great smile but also supporting long-term health and longevity.
How Poor Oral Health Contributes To Aging
Did you know that bacteria in your mouth can enter your bloodstream and cause inflammation throughout your body? Bacteria are constantly growing in your mouth and needs to be cleaned out often. If your oral hygiene is poor, diseases can take root and can cause teeth to fall out. This is especially problematic because when adults lose their natural teeth, it can impact their diets – and therefore have consequences on their overall health. For example, many individuals who lose their teeth choose to opt for softer foods and end up avoiding nutrient-dense foods such as fresh fruits and vegetables (17).
Additionally, poor oral health is believed to increase inflammation throughout the body (18). Chronic inflammation is a key factor in many age-related diseases and is associated with the overall aging process, often referred to as “inflammaging“. Therefore, oral health has far reaching consequences beyond the teeth and gums.
How To Protect Your Oral Health
The good news? You can take control of your oral health with just a few simple steps. Good oral hygiene practices, such as brushing and flossing regularly, and visiting the dentist for checkups, can go a long way in protecting oral health. Regular brushing and flossing are a must, but don’t forget the power of what you put in your body. Eating foods rich in calcium and vitamin C strengthens your teeth and gums. Balancing your oral microbiome with probiotics can also help reduce gum inflammation, while collagen may promote gum and tooth health. Most importantly, regular dental checkups are key to catching problems early and keeping your mouth in top shape.
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Conclusion
Aging may be inevitable, but the speed at which it occurs can be influenced by the choices we make every day. From reducing glycation and regulating your circadian rhythm, to managing stress, balancing hormones, and maintaining oral health, there are many practical steps you can take to actually slow the aging process. Small, consistent efforts like adjusting your diet, finding flow, prioritizing sleep, and maintaining good dental hygiene can have significant impacts on how you age both internally and externally. While we can’t stop time, we can make decisions that help preserve our vitality, health, and well-being as we grow older. Start making small changes today to protect your health and slow the aging process. You have the power to make a difference, and it starts with the choices you make now.
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