Welcome to part 2 of my extensive look into the habits and factors that speed up aging. If you haven’t already, please go back to Part 1 and look over some of the things I covered there. Otherwise, let’s finish off this subject with today’s final installment!

Missing Muscle

Did you know that building muscle can ward off premature aging? Yes, indeed it can- but you need to act now. Starting at age 30 we begin to lose up to 3-5% of muscle after every decade. For my male readers out there, you’ll lose an estimated 30% of muscle mass during your lifetime. [1] Not good. A lack of muscle combined with older age equates to a lack of freedom. The less muscle you have the less mobility you possess, meaning you’re more likely to injure yourself or fracture bones. The American Society for Bone and Mineral Researchreported back in 2015 that seniors with sarcopenia (aka, muscle loss) had nearly double the risk of fracturing themselves. [2] Sarcopenia, which I mentioned, has been linked to lower life expectancy, osteoporosis, diabetes, weight gain, and a loss of personal dependence. [3] With the latter, you’ll be needing help from the outside in order to get around and do even the simplest tasks such as taking a shower or shopping at the store. In a perfect world, we should not have to be dependent on someone else as seniors. Unfortunately, a combination of a sedentary lifestyle (another pro-aging factor I covered in Part 1), poor diet, stress (which is also mentioned in Part 1), inflammation, and a lack of functional strength all exacerbate sarcopenia’s effects. As the saying goes, if you don’t use it, you lose it. There’s no escape from sarcopenia, but we can reduce it to a snail’s pace with the right tweaks to our lifestyle. Getting adequate nourishment from a balanced diet tailored to our unique needs is going to be a priority right off the bat, with an emphasis on getting enough protein to suit our activity level. Second is continuing to improve and work on building strength, which equates to preserving a good amount of muscle in our body. By no means do we have to turn into bodybuilders, but having enough strength and mobility is going to be key when it comes to muscle. In the ZGYM, I regularly do this with workouts like those found in the Black Diamond, Guns and Pistols, and Kettlebell series. (Newbies would do well with the Beginner Strengthworkouts!)

Foods Gone Bad

The famous Greek physician Hippocrates once said, “Let thy food be thy medicine and medicine be thy food.” Diet is a double-edged sword: a poison as it is a salve. What can on the surface be seen as simple pleasures or means to energize us throughout the day is truly our greatest ally when it comes to slowing down the hands of time. And in today’s information overload of health and nutrition, it’s all too easy to become lost in the confusion over what is and what isn’t good for us. For me, I believe in the concept of bio-individuality, that no two bodies are ever the same, and that what may work for someone may not always work for someone else. You can be paleo or vegan and do well provided that your body responds to whichever diet well.

With that being said, I do believe that there are a few universal truths. Relying on ready-made, packaged meals, drinking excess alcohol, overconsuming processed deli meats, and binging on sugary treats is a sure-fire way to sabotage your health, weight, and longevity.

In fact, let me elaborate more on sugar. And by sugar, I am referring to straight up white sugar and all of its processed derivatives, from high fructose corn syrup to cane sugar and maltodextrin. This has nothing to do with the natural sugars you get from an apple or unsweetened yogurt. Going overboard on the sugars from candies, desserts, snacks, and even supplements can definitely do a number on both age and health. In fact, even our skin takes a hit. According to board-certified dermatologist Susan Stuart, MD, “Internally, sugar molecules attach themselves to protein fibers in each of our cells. This damaging process, known as glycation, can result in a loss of radiance, dark circles under the eyes, tone, puffiness, an increase in fine lines and wrinkles and a loss of facial contours and increased pore size.” [4] [5]

Refined and processed sugars also have deleterious effects on our longevity. There is research to suggest that nearly 200,000 deaths worldwide are attributed to sugar-related conditions, including diabetes and cardiovascular disease. [6] On the bright side, research has also shown that eliminating refined sugars, you can lower markers of inflammation, blood sugar, and cholesterol, all while cutting your risk of diabetes by 25%. [7] My advice? Ditch the sugar, and if you’re looking to satisfy a sweet craving, stick to fruit and the occasional treat using safe, natural alternatives like Stevia and Erythritol. (One way I like to squash my cravings for sweets is by going Keto. It re-wires my taste buds and even helps me to even out my moods, keeping me from reaching for sugary treats whenever I’m stressed. If you’re looking to get started, then try my Keto Meal Plan, which includes an exhaustive PDF covering all of the myths, facts, and history of the ketogenic diet. And no, this plan isn’t all bacon and eggs, so rest assured that you’ll actually be eating a variety of healthy whole foods!)

Alright you guys, there you have it! Part 2 of my look into what speeds up aging. If you’ve been following my blog posts regularly, you’ll notice there’s an overlap with different topics and lifestyle tips. I truly think that, at the end of the day, it’s our lifestyle that determines whether or not we’ll age well, maintain a healthy weight, manage stress, and truly stay vital in both body and mind. It’s the ultimate insurance plan you have, but it requires constant investment on your end. However, the benefits of are absolutely worth it. And in this case, especially when it comes to avoiding premature aging. And now I want to hand it over to you. Do you have any habits or tips for aging well? How do you see yourself aging? As for myself, I want to keep doing my workouts and enjoying all that life has to offer! Instead of panicking at the last minute when things start falling apart, I’d rather have regular maintenance so that there is no worry or stress. Anyway, thanks again for tuning into the blog, and leave me your comments down below!

Sources:

[1] https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass
[2] https://www.medscape.com/viewarticle/853150
[3] http://www.aginginmotion.org/wp-content/uploads/2011/11/sarcopenia_fact_sheet.pdf
[4] https://www.health.com/health/gallery/0,,20788790,00.html
[5] https://www.ncbi.nlm.nih.gov/pubmed/20620757
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4550496/
[7] https://www.foundmyfitness.com/episodes/refined-sugar