CHOOSE YOUR OWN ADVENTURE
While you can’t wind back your chronological clock, there’s a lot you can do to change your biological age. Here’s how to press reset on ageing right now. By Jody Scott.
While you can’t wind back your body’s chronological clock, there’s a lot you can do to change your biological age.
Ageing is officially optional. And whatever strategies you choose are completely up to you and no-one’s business but your own.
That also applies to your chronological age (the one in your passport). You don’t need to reveal that to anyone (except airport officials), because nowadays there are so many ways to freeze, fill and (temporarily) erase time, at least on the surface.
On the other hand, your biological age – the rate at which you are ageing internally – is much harder to hide. Your skin radiance, posture, weight, energy levels, the way you move, retain new information and even your attitude can all reveal your secrets.
For instance, a woman with a ‘well-tracked face’, a spring in her step and a yoga mat tucked under a toned bicep can look far more youthful than someone who gives off low energy and walks with a stiff lower back.
External ageing is a reflection of what’s happening on the inside. Ageing is not just about how you look, it’s about how you feel inside and out. Not just surviving but thriving. To reset your chronological clock, you need to dive deep beneath your skin …
STAY YOUNG, STAY FLEXIBLE
Nothing makes you look older than being unable to bend down and touch your toes. Age-defying, asana- throwing octogenarians are a hit on social media because they remind us what’s possible. Staying flexible can have internal benefits, too. A 2015 study found four weeks of regular static stretching can significantly reduce arterial stiffness, for a healthier heart.
SWEET GOODBYES
Consuming too much refined sugar and fructose causes inflammation and glycation, a major cause of skin ageing. The sugar you eat turns into blood glucose that attaches to proteins, lipids and DNA to form harmful advanced glycation end-products (AGEs). Consuming more sugar creates more AGEs, which in turn cause more collagen breakdown, reduced skin elasticity and more wrinkles. AGEs also damage your bones, teeth, muscle tissue and cardiovascular system. And to top it off, it’s been found that having high levels of glucose in your blood increases your chances of developing heart disease and diabetes and your rate of cognitive decline.
IMMUNITY NOW
Your rate of ageing depends on your ability to repair, regenerate and rid your body of infections. The good news is lean muscle can give your immunity a boost. A 2018 British study of older cyclists found those who exercised the most had higher levels of immune cells and a hormone that protects the thymus (where the immune system’s T cells are made) from shrinking with age. The takeaway? More muscle equals better immunity.
STAND AND DELIVER
Time and gravity can sometimes compress our spines. But poor posture is often the result of bad habits such as slouching, prolonged sitting, body imbalances and muscle weakness. You don’t have to develop a dowager’s hump or middle-aged slump. Seek out an expert to help you strengthen your core muscles and realign your spine. Studies also suggest an upright posture can improve symptoms of depression and lower levels of anxiety and fatigue.
FACIAL FITNESS
Your face muscles are just like every other type of muscle in your body: they need to be tightened and toned. Strengthening your face muscles may help reduce visible signs of ageing, such as a reduction in skin elasticity and thickness. The aim is to release muscle tension (especially in your jaw), build muscle to better support your skin and improve blood flow. Less tension and better circulation means more nourishment flows to your skin cells. A recent small study of middle-aged women reported improvements in appearance after 20 weeks of making faces for 30 minutes daily. Move it or lose it.
STRESS LESS
When you are under pressure, your body releases stress hormones, including adrenaline, noradrenaline and cortisol. The fight-or-flight response speeds up your breathing, causing more oxidative stress and free radical damage to your cells, inflammation and slower digestion. In the long term, chronic stress redirects vital nutrients away from
your hair, skin and nails to your vital organs. It also shortens your telomeres (the little caps on the ends of your DNA strands linked to your rate of ageing). Conversely, deep diaghragmatic breathing massages your vagus nerve and calms your nervous system. Breathe deeply often. Little things performed daily can have seriously cumulative effects.
TECH NECK
Our ongoing addiction to technology has been blamed for many things, including tech necks and double chins. Every time you look down at your phone you are doubling the weight load on your neck muscles and causing the skin under your chin to sag. Try holding your phone up at eye level to avoid continuously looking down. Strengthen and lengthen your neck muscles regularly. And whenever you feel the urge to check social media, say the words #saggingjowls.
HIIT IT NOW
Mitochondria are like the little batteries inside our cells that produce energy. As we age, our mitochondria decline in number and output. However, a 2017 study suggests we can reverse this age-related decline in energy with high-intensity interval training. And the good news is older muscle cells appear to respond even better to intense exercise than younger ones. HIIT it.
TURN YOUR FROWN UPSIDE DOWN
Inversions have long been called the yogic facelift. Headstands, shoulder stands, downward dogs and plow pose are all anti-ageing postures that boost radiance by increasing the flow of oxygenated blood to your face, boosting lymphatic drainage and plumping up the volume.
TOUCH THERAPY
It’s well known massage lowers cortisol levels, calms your nervous system and increases production of immune-boosting white blood cells. But research has found massage also dampens the expression of inflammatory cytokines in the muscle cells and promotes growth of new mitochondria (the aforementioned energy-producing units) in your cells.
ANCIENT WAYS FOR MODERN WOMEN
Gua sha (Chinese face scraping, pronounced gwa-sha), facial cupping and jade rollers are big news right now as naturally minded women embrace ancient ways of wiping away the years. If you are not averse to putting needles in your face, then facial acupuncture has been touted by none other then perimenopausal entrepreneur Gwyneth Paltrow as another way to stimulate circulation, reduce puffiness and stimulate collagen production.
STRONG MOVES
After the age of 30, you need to try a little harder to build and retain lean muscle. But it’s worth the effort. Lean muscle keeps your metabolism revving to stave off age-related weight gain, especially around your waist (a.k.a middle-age spread). Aim for a minimum of two resistance training sessions a week, either with a trainer, at your gym or even in the park, using your own body weight as resistance.
DON’T FORGET YOUR SUNSCREEN
The fate of your face does not rest with your genes. According to a recent study, up to 40 per cent of the physical changes that make our skin look older are based on lifestyle choices, not genetics. Photo-ageing is heavily influenced by behaviours such as smoking, excessive UV exposure and dehydration, all of which can be avoided.
BEAUTY SLEEP
The sleep hormone melatonin is not only responsible for regulating your circadian rhythm, it’s also a potent antioxidant that reduces oxidative
Up to 40 per cent of the physical changes that make our skin look older are based on lifestyle choices, not genetics
stress and inflammation, improves cardiovascular and brain health and burns fat while you sleep. Several studies have also shown melatonin can increase bone density in menopausal women. But melatonin is secreted by the pea-sized pineal gland in your brain, which calcifies as you age, lowering production of the hormone and impairing your sleep-wake cycle. Observing good sleep hygiene before bed can help.
MEAL PLANNING
The foods you eat three times a day, seven days a week, have a direct impact on the health of your skin and your rate of cellular ageing. Phytonutrients, the molecules that give colour and flavour to fruits and vegetables, are powerful antioxidants which help combat oxidative stress that damages your cells. Yet only five per cent of Australian adults eat the recommended daily intake of fruits and vegetables. That means the rest of us are depriving ourselves of vital health and beauty nutrients. Plant foods are also good sources of fibre (and high-fibre diets can reduce your risk of premature death from any cause). You also need to eat enough good quality lean protein for cellular repair. Avoid salty, sugary, processed and fried foods to reduce the load on your liver. And don’t forget dark chocolate is rich in antioxidants and has a positive effect on mood and cognitive health, making it an important part of your anti-ageing arsenal.