The TOP 12 Anti-Aging Tips!

-By Mark Woodgate
(Personal Trainer, Manager & Owner of Bay Bodyfit Health & Fitness Centre)

1. HAPPINESS IS YOUR NO. 1 ALLY!

Happiness is the ally to a long and healthy life, however one of the biggest cons perpetrated by society and the media is the illusion that in order to be happy, you must ‘have.’ However, if fame and fortune was really the be all and end all, Hollywood celebrities would be the happiest people on the planet!

Reaching the top of the corporate ladder, living in a fancy castle or owning a Lamborghini might produce short term joys, but not the lasting happiness so many us are yearning for.

Focus your time and energy on the things that bring true happiness – such as developing quality relationships, making a difference in people’s lives and contributing to a cause greater than yourself.  

2. BREAK THE HABIT!

It was once believed that we were born with a finite number of brain cells (neurons) however in the 1990s decades of dogma was overturned by the discovery that we make new neurons throughout our lives and the brain is constantly changing – a term known as ‘neuroplasticity.’

Scientists have discovered that the best way to grow new neurons and develop new connections in the brain is to continually challenge ourselves. Embracing change, trying new things, new experiences, new hobbies, changing your surroundings - all help to stimulate the brain and keep us young.     

Naturally, the opposite is also true. When we always do the same things, in the same way, at the same times, we risk becoming set in our ways and our brain atrophies. Just as the muscles atrophy from a lack of use, so it is with the brain. In other words, it really is a case of ‘use it or lose it!’

Keeping our brain active can also stave off mental decline and prevent diseases such as Parkinson’s and Alzheimer’s.

3. BE A NON CONFORMIST!

Do you follow the leader or do you think for yourself? Are you a black sheep or white sheep?

Did you secretly want to be an artist and then decided to conform to your parents expectations and became a doctor instead?

Do you blindly follow tradition because ‘that’s the way it’s always been done.’   

Are you repressing your true identity or sexual preference for fear of persecution?  

To be a non conformist is to question everything, to be true to yourself and in control of your life. 

Non conformity is the expression of intelligence. Express don’t repress! 

4. GET MOVING!  

Regular exercise is one of the best ways to strengthen our immune system and avoid illness. Exercise helps to increase our strength and stamina, improves body composition, boosts our moods plus many more benefits too numerous to list here.   

Aim to work out for at least 30 minutes 3-5 times per week and include the following elements:  

1) Resistance training: Train with weights to keep your muscles strong, for bone density, for healthy tendons and ligaments.

2) Cardiovascular fitness: Train aerobically for your cardiovascular health and to stimulate your lymphatic system.

3) Stretching: Stretch regularly to stay supple, avoid aches and pains.  

Our body was designed to be exercised. So get moving! 

5. BOOST YOUR ANTIOXIDANTS!  

A diet high in naturally occurring antioxidants helps to neutralise free radicals.

Free radicals are formed during the natural metabolic activities of our body; however other factors such as smoking, radiation, pollution, chemicals, prolonged exercise and excessive sun exposure can significantly increase free radical production and speed up the aging process.

Researchers continue to find elements in fruit and vegetables that fight degenerative diseases such as cancer and heart disease and slow down the hands of time.

Make it your goal to consume 5-9 servings of fresh fruit and vegetables every day. Foods rich in antioxidants are usually colourful and have a darker pigment.

Some of the highest antioxidant foods include: blueberries, beans, prunes and apples.

Periodic juicing is also an excellent way to top up your antioxidant levels.

Click here for the top 20 highest antioxidant foods

6. GET YOUR VITAMIN D!

Many people avoid the sun in the mistaken belief that sun exposure is detrimental to their health.

On the contrary, moderate sun exposure protects against many health ailments including cancer. In fact, there is a strong correlation between low levels of vitamin D and increased cancer risk.

According to Dr Mercola (www.mercola.com) optimal levels of vitamin D can cut your risk of getting cancer by as much as 60%.

Where possible, try to get at least 10-15 minutes of sun exposure everyday.

For more information about this subject, read the following articles:

Sun Protects Against Cancer

Scientists Admit -- Sun Exposure Benefits Outweigh Risks

7. MEDITATE!

Just as exercise is for the body, meditation is for the mind.

Meditation is an age old practice that is gaining wider acceptance around the world.  

Brain imaging scans performed on Buddhist monks reveal the powerful effects of meditation, in particular the marked increase in brain activity in the prefrontal lobe – the area of the brain associated with positive emotion, creativity and happiness.

Long term meditators report lower levels of stress, more self confidence and an increased sense of wellbeing.

As little as 10-20 minutes per day can have dramatic and ongoing positive effects in your life.

For more information about meditation, click here:

8. FAST!

Fasting is an ancient and powerful approach to disease prevention and the restoration of good health. There are also numerous studies linking reduced calorie intake to increased longevity.

Going without food for short periods of time boosts immune function and allows the body’s hardest working organ, the liver, to take a break from processing nutrients and redirect its energy toward detoxification.

Clinical studies have demonstrated numerous health benefits including:

• The normalisation of blood pressure.
• The resolution of inflammatory processes such as rheumatoid arthritis.
• Quiets allergic reactions such as asthma and hayfever.
• Dissipates cravings for nicotine, alcohol, caffeine and other drugs.
• Improves digestion and elimination.    

A 24 hour water-only fast once every 7-14 days resets your biological clock and can do wonders for your health. Some individuals with special conditions may not be able to fast, therefore if unsure, check with a qualified health professional.

9. GIVE!

With the hectic pace and demands of modern life, it’s easy to get caught up in the trap of ‘me, me, me’ and forget about some of the more important things in life – such as giving.  

Scientists have observed that when we receive a gift from someone, serotonin levels in our brain increase and we feel happier. However, when we are the giver, our serotonin levels increase to a level higher than if we were the receiver!  

Giving is one of the keys to happiness, so start practicing acts of random kindness TODAY.   

It can be something small, such as helping a stranger find their way, giving your time to help a friend in need, or it can be something as simple as a smile.

Most importantly, give without expecting anything in return.

Watch this informative short video, "Serotonin Rising" 

10. THE POWER OF GRATITUDE

The family of 114 year old, U.S. based Mary Josephine Ray, attributed her longevity to the fact that she welcomed each and every day with gratitude and wonder. She was also described as a person who totally lived in the moment and never gave a thought to dying. 

New research demonstrates that an ‘attitude of gratitude’ is one of the fastest ways to happiness, prosperity and a long, healthy life.

In a remarkable study performed by Professor Robert Emmons from the University of California, people who kept a gratitude journal for just 3 weeks measured 25% higher life satisfaction. Participants exercised more, drank less alcohol, and their families and friends noticed that they were more pleasant to be around. And these effects lasted for several months beyond the initial 3 week study.

Other studies confirm that people who take the time to notice and appreciate the good things that come their way, tend to be happier, more peaceful, they practice healthier habits, have better relationships, are more optimistic and live longer.

No matter what your circumstances, there is ALWAYS something to be grateful for.

Take at least 5 minutes everyday to express your gratitude for the magic of life.  

11. LIGHTEN UP!  

Challenges will inevitably present themselves during the course of our lives, but it’s how we respond to these challenges that define who we really are. 

Life is too short to hold grudges and to allow negativity to creep into our lives.

Try to gain a new perspective and always ask yourself, “Will this matter in 2 days, 2 weeks, 2 months, 2 years?” Otherwise, is it really worth the worry?

When we take ourselves too seriously, anger and hostility can take hold and the world appears less friendly. Moreover, these negative emotions are associated with an increased risk of developing heart disease.

Conversely, light heartedness, playfulness and laughter boost the immune system and make the world a better place to live.

Choose to see the glass half full and look on the bright side.

12. KEEP IT SIMPLE!

If you feel like a hamster on the wheel, constantly stressed, overwhelmed with commitments and always short on time, simplifying your life could be the answer.

Disillusioned by our consumer based society, many people are choosing to downshift, slow down and get off the proverbial treadmill.

Ultimately it’s about prioritising and unburdening our lives by de-cluttering, delegating, eliminating and learning to say no. Only then can we devote our time to the things that truly matter.