SENESCENCE or biological aging is the gradual deterioration of functional characteristics. The word senescence can refer either to cellular aging or to deterioration of the whole organism.
FACT: we all get older every single day and each person’s aging process will look different.
That said, if you’re motivated to live a full and healthy life as you age, then you might have to make some adjustments to your personal aging process, so you can spend more quality time doing the things you love.
Here are 10 simple anti-aging “hacks” you can start trying to give yourself an edge over senescence!
Try as many of them as you can on a daily basis – some of them, you might just NEED to do no matter what!
Drink more water and stay hydrated
Increasing water intake and being adequately hydrated is a no-brainer for both inner and outer beauty but also health – from your cells to your skin! This includes consuming foods that have a naturally high water content. (Each bite of watermelon contains 92% water!)
Did you know? ALL symptoms of menopause are also symptoms of dehydration? Read more about how dehydration can cause your symptoms HERE.
Eat more whole, nutrient-dense foods rich in vitamins, minerals & Omega 3’s
When it comes to food intake, we simply don’t need as many calories as we used to. While you may ADORE bread, you must know that you no longer can eat it regularly. Same like bread, sugary stuff wreaks havoc on your waistline, causes cravings for more unhealthy foods, mixes up your hormones and increases most of the menopause symptoms.
Start thinking about everything you eat as a form of medication – it either helps your body age well or it doesn’t.
Fruits and veggies like cucumber, watermelon, tomato, avocados, ginger, berries (especially blueberries), pomegranate, dark green leafy veggies, garlic and Omega 3 fatty acid-rich foods like cold water fatty fish, walnuts and hemp seeds are great sources of vitamins, phytoestrogens, calcium, nutrients.
Avoid caffeine, alcohol and nicotine
Avoid or at least reduce, your consumption of nicotine and any drinks containing caffeine (black tea included!) and alcohol. Caffeine and nicotine are stimulants and will increase the level of stress on your body and intensify your menopause symptoms.
Alcohol is a depressant when taken in large quantities, therefore using alcohol as a way to alleviate stress or depression is not helpful at all.
Swap caffeinated and alcoholic drinks for water, herbal teas, or diluted natural fruit juices and aim to keep yourself hydrated.
Indulge in physical activity and break a sweat daily.
Did you know? Regular exercise has quite a potent anti-aging effect – and, best of all, to help slow down the aging process, it doesn’t matter how much you exercise or what type you choose – as long as you move your body regularly!
When you feel stressed or tense, depressed or sluggish, go for a brisk walk in fresh air. Try to incorporate some physical activity into your daily routine on a regular basis. Regular physical activity will also improve the quality of your sleep.
On the other hand, a sedentary lifestyle speeds up the aging process and makes you more susceptible to age-related health issues down the road.
Rest more, and get adequate restorative sleep.
Lack of sleep can really take a toll on your entire body. We’re not just talking dark circles either – although those are still a good reason to catch enough zzz’s!
Rather than relying on medication, your aim should be to maximize your relaxation before going to sleep. Make sure that your bedroom is a tranquil place, avoid caffeine and alcohol in the hours before sleep, stop doing any mental activity several hours before going to bed so that your brain has time to calm down. Shut the laptop (and other devices) and aim to get into bed roughly at the same time, preferably by 10pm every night.
Read more about ways to improve the quality of your sleep HERE
Manage your stress.
Studies have shown that stress can cause aging on a cellular level – even causing you to age faster. Be sure to find ways to manage your stress on a daily basis so it doesn’t take over! Stress can be triggered by many lifestyle factors but also by a problem that may on the surface seem impossible to solve. Learning how to find solutions to your problems will help you feel more in control thereby lowering your stress level.
Cut back on sugar
We all know the harmful effects of sugar especially at this stage of our lives. Sugar not only promotes cavities, weight gain, heart disease and is extremely detrimental for women in menopause, it also speeds up the aging process.
Experts recommend doing a short sugar detox 2-3 times a year to help reset your metabolism and reduce sugar cravings.
Want to give a sugar detox a try?
Download my 7 Day sugar detox for Menopause chock full of information and tasty recipes (be prepared to lose a few pounds as well!)
GET IT HERE!
Always remove your makeup
You know you are supposed to do it, but sometimes you just…. don’t? Experts stress that failing to wash your face at the end of the day is a major missed opportunity for skin to regenerate while you sleep.
Never get to bed with an uncleansed face – it immediately clogs the pores and causes collagen breakdown. Use a gentle cleanser, rinse off clean and apply a chemical free cream.
Get serious about sunscreen
You’ve heard it before, but it can’t be said enough – wearing SPF is the best anti-aging thing you can do for your skin!
Get outside and take in nature
The outdoors and being in natural surroundings can be their own kind of therapy and should be part of any healthy anti-aging routine.
Obviously there’s nothing that completely halts senescence or the biological aging process, but these simple anti-aging hacks can help you slow it down. More importantly, they may help you look and feel better RIGHT NOW, while promoting an overall healthier, and more energetic lifestyle!
Laura Peischl, BA, INHC
Laura is a Certified Integrative Nutrition Health Coach, Holistic Menopause Health Specialist and Hormone Health and Wellness practitioner. She is the founder and owner of Feel Good Menopause.