Top 8 Strategies to Decelerate the Process of Biological Aging

Top 8 Strategies to Decelerate the Process of Biological Aging

1. Eat Better: Adopt a balanced diet rich in fruits, vegetables, whole grains, healthy protein sources (particularly plant-based and seafood), non-tropical plant oils, and minimally processed foods. Limit salt and alcohol consumption, and steer clear of added sugars.

2. Be More Active: Aim for 150 minutes or more each week of moderate to intense physical activity, with two days of high-intensity exercises that build muscle, like resistance training or weightlifting. 3. Break the Habit: In the US, smoking is still the most avoidable cause of premature death.

4. Achieve Adequate Sleep: To guarantee your body has the chance to regenerate, aim for seven to nine hours of sleep per night.

Control Your Weight: Keep your body mass index (BMI) within the usual range of 18.5 to 25. Aim to lose and maintain three to five percent of your body weight if your BMI is outside of this healthy range.

6. Manage Cholesterol Levels: In general, adults are advised to maintain their LDL (“bad”) cholesterol levels below 100. However, individuals at higher risk should strive for an even lower LDL level, ideally below 70.

7. Manage Blood Sugar: Fasting blood sugar should ideally be below 100 mg/dL, while a range of 100 to 125 mg/dL indicates an increased risk of type 2 diabetes.

8. Manage Blood Pressure: Maintain a systolic blood pressure of less than 120 mm Hg and a diastolic reading of less than 80 mm Hg for optimal health.