Healthy ageing

A-Z of healthy ageing

You can’t turn back the clock, but you can grow old gracefully if you take the right lifestyle steps, according to experts

A. Ashwagandha

Best taken in supplement form, this ayurvedic herb has been used for centuries for its youthful properties as it helps to protect skin from oxidative damage and boosts skin regeneration.

B. Bacopa

Bacopa monnieri is an Indian herb that’s thought to protect the health of brain cells, helping to stave off cognitive conditions such as Alzheimer’s disease.

C. Cinnamon

Fragrant cinnamon contains antioxidant super-weapons including cinnamic acid and cinnamaldehyde which help to fight free radial damage to skin. A minimum of 1g of cinnamon daily could also help to reduce insulin resistance – a condition which is more common with age.

D. Vitamin D

The sunshine vitamin plays a central role in ageing, and as we slide into autumn with darker days on the horizon we face a higher risk of vitamin D deficiency (we need a minimum of 10mcg per day) as low levels can take its toll on bone health, immunity and cognitive health. Vitamin D can be hard to obtain from your diet but oily fish and egg yolks are two of the best sources and in winter. It’s worth taking a supplement because exposure to direct sunlight is limited.

E. Echinacea

Scientific trials show that this immuneprotective herb helps to expand the lifespan of ageing mice and scientists believe that it can exert the same effects in humans. The alkamides, which are compounds in the herb, function as antioxidants which help to shield against oxidative stress.

F. Face yoga

Exercising the muscles of the face helps to lift, sculpt and tone. According to a study published in JAMA Dermatology, 20 weeks was all it took for study participants to experience improvements in upper and lower cheek fullness after regularly doing facial exercises.

G. Glucosamine

Beat inflammation and maintain the health of cartilage within your joints with glucosamine supplements. This naturally occurring compound helps to treat ageing conditions like osteoarthritis and studies show that a dose of between 1.5 and 3g can help to protect joints from wear and tear.

H. Hydrotherapy

Use the power of H20 to help improve circulation and relieve congestion. Hot water helps to boost blood flow, whilst cold water invigorates. Finish off a warm shower with 30 seconds of cold water to help feel refreshed.

I. Iron

Iron, found in foods such as red meat and green veg, helps to make red blood cells which transport oxygen around the body. Studies show that low levels of the trace mineral, (the current RDA is 14.8mg) is linked to a higher risk of age-related conditions such as liver disease and Parkinson’s.

J. Japanese reiki

Originating in Japan, reiki is a form of spiritual energy therapy which helps to stimulate the body’s own healing processes. It’s thought to help relieve stress and improve relaxation (two factors that are associated with healthy ageing).

K. Kombucha

Kombucha, a fermented black tea drink, has been consumed throughout the ages. Rich in probiotics, kombucha also contains antioxidants to help protect against ageing free-radical damage to the cells. There’s also evidence that kombucha can help to shield against cardiovascular disease and type two diabetes.

M. Meditation

Looking for a way to future-proof your grey matter? Close your eyes and focus on your breath. Meditation has been practised for centuries to help slow ageing on a cellular level. It’s thought that regular focusing on your breath helps to preserve the length of telomeres (ageing markers), and research shows that even 15 minutes of meditation exerts benefits in the telomerase activity – reducing the activity of genes involved in stress and inflammation.

N. Nitric oxide

This naturally occurring compound is especially important for protecting against heart disease, the risk of which increases with age. Found in beetroot, celery and spinach, nitric oxide works by relaxing the inner muscles of blood vessels so that blood can flow more freely throughout the body.

O. Omega 3

Omega 3 fatty acids, found in oily fish like salmon and mackerel along with nuts and seeds, helps to promote healthy ageing by keeping cell membranes lubricated so that they function efficiently. There is evidence that omega 3 supplements can help to protect against heart disease and cognitive decline so try and eat a handful of nuts everyday along with two to three portions of oily fish weekly.

P. Probiotics

Probiotics are the holy grail of ageing as they help to keep your digestive ecosystem healthy. The live bacteria and yeasts, which can be found in an array of fermented foods like sauerkraut and miso, help to reduce oxidative stress, improve immunity and stave off disease.

Q. Qigong

Developed in China thousands of years ago, this eastern healing practice blends together controlled movement, meditation and breathing techniques to help achieve inner zen. Low levels of stress are linked to a longer lifespan, so practising regular qigong could help to promote better physical, mental and spiritual health.

R. Rosemary

Fragrant rosemary has been studied for its cognitive-enhancing properties and research shows that inhaling the scent of rosemary essential oil could help to improve brain power in the elderly, specifically helping to boost prospective memory and alertness.

S. Selenium

Nibble on Brazil nuts to boost your selenium levels. This essential trace mineral helps to protect against DNA damage in cells and may help to ward off age-related diseases such as Alzheimer’s and type 2 diabetes.

T. Turmeric

The golden spice contains a special antiageing weapon called curcumin. This active ingredient helps to combat inflammation which could help to delay cellular ageing, protect against cognitive decline and relieve the pain of joint conditions.

U. Unsaturated fat

Unsaturated fat is liquid at room temperature and found in vegetable oils, avocado and nuts. This type of fat is categorised as monounsaturated fat and is a predominant feature of the Mediterranean diet which is renowned for its longevity properties.

V. Visualisation

A healthy mindset sets you on the right trajectory to age well, and science points to the fact that if you think yourself young you’re more likely to live to a ripe old age. One study published in the International Journal of Ageing and Human Development found that when people in middle age believed that they would be healthy in years to come, they were more likely to age well.

W. Weight lifting

From our 40s, skeletal muscle mass naturally declines at a rate of around five percent per decade, but regular weight training can help to slow or even reverse muscle loss by improving strength and mobility. Aim for around two resistance training sessions per week.

X. Xylitol

Most of us know that sugar is the number one enemy when it comes to ageing, as it causes premature wrinkles and puts us at risk of chronic disease when consumed in excess. Xylitol, a natural alternative to sugar which is processed from plant fibres and trees, has a low GI and doesn’t cause blood sugar surges. Safe to consume in small amounts, one study even showed that it might help to improve collagen production to keep skin looking more youthful.

Y. Yoga

Roll out your yoga mat and practise your downward facing dog to help turn back the years. Yoga has been shown to exert positive neurological benefits, preserving the health of certain brain regions that are related with age-related cognitive decline. Regular practice also helps to keep joints flexible and supple. If you’re new to the idea start with easy postures like forward bend, seated twist and child’s pose to get blood moving around your body.

Z. Zinc

Thinning hair can be a common symptom postmenopause and loading up on zinc-rich foods like shellfish, pumpkin seeds and leafy greens can help to keep locks healthy by ensuring that the oil glands that surround hair follicles are functioning properly along with assisting hair tissue maintenance for gorgeous tresses.