How to Stay Young as You Grow Old

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( — June 24, 2019) — Cosmetic surgeries can make you look younger but it is important that you feel younger from inside. Those methods are expensive and they do nothing to restore your youthful health.

But there are some lifestyles changes that will make you age slowly and feel much younger. Making these simple lifestyle changes in your twenties can help you slow down the process of aging. 

1.                  Drink more water and less alcohol.

About 60% of our body is composed of water. Since skin is the biggest organ of the human body, you need to keep it hydrated by drinking at least 8 glasses of water each day. When you don’t drink enough water, your skin gets dry and appears dull. Dryness causes wrinkles. According to a recent study from the University of Illinois, adding 2-3 cups of water to your regular water consumption keeps your skin youthful for longer. Moreover, drinking an adequate amount of water keeps your energy levels high. It also helps fight off cravings that interfere with your fitness goals.

Overindulgence in alcohol has a negative impact on your body. According to Danish health research, over-consumption of alcohol makes your skin dry and causes inflammation. It accelerates the process of aging by giving your face a wrinkled appearance. In order to stay young for longer, you need to drink in moderation. 

2.                  Improve your diet. 

·         Add more fruits and vegetables to your diet.

We are always advised to add more greens to our diet. This is because green vegetables like kale and spinach are rich in vitamin K. This vitamin is responsible for blood coagulation that prevents bruising. Protect your skin from UV radiation naturally. Consume more tomatoes. They are rich in lycopene that offers ideal skin protection against harmful radiation from the sun.  

·         Consume less sugary and salty food.

According to a study published by Leiden Longevity Study Group, people with high blood sugar level age faster. In order to sustain your youthful health, you need to take in healthy nutrients. Processed foods contain a high amount of sugars and salts. The excess of these two can result in inflammation which is one of the root causes of accelerated aging. Inflammation leads to the production collagen breaking enzymes that result in wrinkles and sagging skin. In order to stay healthy and in shape you need to start eating more natural food. 

·         Add more antioxidants to your diet.

Antioxidants protect your skin against the damage UV radiations cause. They also help to fight off the inflammation that causes wrinkles. According to studies, vitamin A and D are the best antioxidants that protect your skin from free radicals. Some of the antioxidant-rich foods include bell peppers, spinach, oranges, strawberries, and blueberries. 

·         Add more proteins to your diet.

If you want to keep your body in its youthful shape, it’s important for you to add more protein to your diet. This is because our lean muscles are composed of protein. Protein-rich diet keeps your muscles defined.

According to a study, published by the Department of Human Movement Sciences, Nutrition, and Toxicology Research Institute Maastricht in Maastricht University, consuming an adequate amount of protein stimulates the adsorption of amino acids into the skeletal muscles. It keeps your muscles fit so that you don’t appear older than your biological age. 

3.                  Keep your relationship healthy.

In order to stay young for longer, you need to lead a stress-free life. This can only happen if you are surrounded by positive people. This is especially true for your partner. You need to be in a healthy relationship with him/her. When you nurture a healthy relationship, both your mind and body benefits. According to research [cite research], when you feel loved, your body releases a feel-good hormone known as oxytocin. This hormone regulates your blood pressure and keeps you younger for longer. 

Being happy and contented has a positive impact on your body. It improves your confidence levels and makes you more attractive. Keep your relationship healthy to stay young as you grow old. 

4.                  Let go of stress:

Stress speeds up the process of cellular aging. According to Dean Ornish, MD, UCSF clinical professor of medicine, and founder and president of the Preventive Medicine Research Institute shares that telomeres are the components of chromosomes that control the process of aging. Better stress management can result in longer telomeres which will eventually delay the aging process. 

With better stress management, you can turn off your stress hormones. These hormones include adrenaline and cortisol. Activities that offer stress relief also activate a feel-good hormone called endorphins that keeps you happy and youthful. 

5.                  Workout regularly.

Working out on a regular basis keeps you active no matter how young or old you are. There are various exercises that reverse the symptoms of aging. Aerobic exercises like regular jogging, swimming, and cycling have a long list of benefits. Moreover, it prevents the risk of heart diseases.

Strength training like tai chi, planks, and squats delay age-related decline and keep your muscles strong. Add cardio workouts to your fitness regime. They do wonders for your skin. 

6.                  Maintain your spiritual balance.

According to various studies, the people who are spiritually active age slower and have relatively successful aging experience. By spirituality, we mean any practice that enables us to connect to the world beyond our senses. Meditation and yoga are the best practices to take a break from a hyper-stimulating world.

According to Emma Seppala, PhD., Science Director of Stanford University’s Center for Compassion and Altruism Research and Education, Yoga and deep-breathing reduce stress by regulating your stress hormones. It also makes you appear more put together and attractive. 


It is impossible to stop the process of aging. However, you can slow it down by making some healthy lifestyle changes. Besides consuming a proper diet and working out, it’s important for you to be emotionally stable. Healthy relationships, yoga, and meditation can help you cope with stressful situations and reverse the age-related decline.


Bio: Sadi Khan is a fitness research analyst and blogger at