The natural process of aging starts from the moment we are born and cannot be stopped. This does not mean that aging cannot be slowed down. People who live a healthy lifestyle tend to age more slowly than those who do not pay attention to these factors. Renowned lifestyle coach Luke Coutinho shared an Instagram post about aging and slowing it down.
Explaining that longevity is not just about increasing your lifespan, he says that slowing down aging is also about improving quality of life. “Longevity is not about adding years to your life. Instead, it is about adding life to your years. It is not about life span but about health span. It is not just determined by genes. The secret lies in your everyday habits and lifestyle.’
Coutinho said scientists and researchers have long studied the aging process. They found that it is influenced by both genetic and non-genetic factors. While nothing can be done about genetic factors, non-genetic factors can be controlled to slow down aging. “The major meaning of non-genetic factors is the influence of your lifestyle and the environment around you. Which means it’s time to stop blaming our genes for aging too fast.”
First of all in the post he talks about telomeres. These are protein structures found at the ends of chromosomes and protect our genes. According to research, there is a direct link between telomere length and life expectancy, DNA damage and age-related diseases. Telomere length is affected by lifestyle and has been linked to cancer, type 2 diabetes, Alzheimer’s disease, inflammatory diseases, and premature aging. Coutinho gives some solutions to protect the telomeres in our body.
First of all good sleep. This can be achieved by following circadian rhythms, calming the mind, maintaining a consistent bedtime, disconnecting from gadgets and work, and creating a pitch-black environment.
Next, he says to focus on calorie restriction. According to research, even a 30 percent reduction in daily calorie intake can increase longevity and delay aging. Alternatively, remove one or two teaspoons of food from the serving size. Smart fasting (intermittent, circadian and dry) can be used to achieve this goal, as well as embracing hunger for short periods of time.
He also says that we need to optimize Human Growth Hormone (HGH). Deep sleep, HIIT (high-intensity interval training), bodyweight exercise, fasting, supplements or foods high in L-arginine (nuts, seeds, whole grains, cruciferous, chicken and fish), cutting down on refined sugar, maintaining stable insulin levels, and adequate melatonin production are some of the ways the body optimizes the hormone’s levels.
Finally, he talks about the activation of longevity genes such as SIRT1, rescue proteins, skinny genes, and the FoxO3 gene. These regulate aging, inflammation, oxidative stress, cancer prevention, immunity and age-related disorders. These tips will also help in activating these genes.
Luke Coutinho recommends green tea, leafy greens, and turmeric for the SIRT1 gene, and raw onions, apples, citrus fruits, berries, cruciferous, green tea, and raw honey for the FoxO3 gene. He also says that every drug, injection or pill that is sold to slow down the aging process is just a fad.
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