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Whether you are impatiently waiting for or reducing it absolutely, as long as you are alive, aging is something that you cannot avoid. Aging is a natural and beautiful part of life. In the process, many want to make sure they live in a way that will extend their vitality and their longevity, both physically and mentally. However, according to Dr. Michelle Sands, hormonal expert and founder of menopause and founder of Natural well-beingIt is important to remember: “Aging does not mean being perfect. Small and coherent habits – such as daily movements, healthy nutrition and stress management – help keep your body and your mind naturally resilient over time.”
Regarding the signs that show if you are graciously aging, that’s what doctors say you should be careful.
1. You have a good balance and good strength.
Can you balance a leg for at least 10 seconds? Those who cannot have 84% more likely to die in the next seven years than people who could not, according to a 2022 study With 1,702 participants aged 51 to 75. Dr Mohammed ElamirThe main doctor in Aviv clinics in Florida, explains: “Not only does bad balance increase our risk of falling, but also an indicator of our muscle strength, and stronger muscles lead to healthier and younger bodies.”
Although a DXA scan (bone density test) is an excellent way to monitor the aging of your body, it is not always accessible to everyone. Elamir recommends testing your grip force (your ability to hold or tighten an object with your hand). “The strength of adhesion is correlated with our total body force, and a weak handle is actually a Better predictor of early death that blood pressure, “he said.
Dr. Sands recommends Tai-chi or yoga for better balance and to strengthen your stabilizing muscles. A 2021 study suggests that tai chi can be slightly better than yoga to improve balance. The two modalities were also found reduce the risk of falling in residential care establishments.
Transport exercises are a great way to improve your grip strength. It can do daily tasks like transporting car grocery stores to your kitchen, collect your children and open pots more easily. Halterophilia Can also help slow aging and improve your balance, which is facilitated by better gripping force.
2. You have a quick reaction time.
The reaction time is the time it takes to respond to a visual or auditory stimulus and “reflects brain health, cognitive function and the integrity of the nervous system”, explains Dr. Sands. OUR The reaction time slows down As we age, especially in relation to young adults.
A 2022 Journal of Neurophysiology Study have found that the slower reaction time in healthy elderly people is not due to hesitation, as previously thought, but due to age -related brain changes in function and structure. Have a slower reaction time Increase your chances of falling And injure yourself. This also increases your chances of early death by 25%, according to a 2014 study.
Test your reaction time with a online test Or by dropping someone and time when you need to catch them. Turn off with your partner to see who can react the fastest. Your doctor can also check cognitive disorders using the Cognitive assessment of Montreal (Moca). “He assesses attention and concentration, short -term memory and work, consciousness of time and place,” explains Dr. Elamir. “A score less than 25/30 can be an indication of cognitive decline or dementia.”
Daily physical activities, as exerciseDancing, assembling puzzles, running on uneven terrain or playing games like ping-pong or tennis, can keep your brain live and improve your reaction time.
3. Your skin is quickly withdrawn.
The elasticity of the skin is the ability of the skin to bounce back in place after being stretched. You can test the elasticity of your skin by pinching the skin on the back of your hand, holding it for five seconds, then releasing it. If it only takes one or two seconds, it is a normal aging sign. But according to Dr. Sands, if it takes three seconds or more, it could be a sign that you age faster than usual.
“The slower rebound time could indicate reduced hydration or a loss of collagen, which is linked to oxidative stress and aging,” she says. According to the Skin cancer foundationSun damage is responsible for 90% of premature aging and the loss of collagen and elasticity.
Elastic loss Can create wrinkles and flagrant skin, slow healing and make scars larger or notable. Although it is difficult to reconstruct elastic fibers in adulthood, a 2019 study found that Collagen supplementation can improve elasticity and hydration of the skin. A 2023 Study Resistance training found is another way to improve the elasticity of the skin and overall health.
You can Prevent other damage By limiting exposure to the sun, not smoking, eating a diet rich in antioxidants and completing with Vitamins and minerals If necessary and under the direction of your doctor.
4. You have firm, pink and non-Wollen gums.
Your gums are another way of knowing if you get older. If they are firm, pink and are not swollen, it is a sign that you take good care of your oral health. But if they bleed or swollen, it could mean that you have a gum disease. “Ignoring gum disease can cause diabetes, heart problems and even memory loss,” said Dr.ven gonzalezDDS, owner of Sun City Dental in El Paso, Texas.
Gingivitis, a bacterial infection in the gums, could cause periodontitis (periodontal disease). You are two to three times more likely to have a serious cardiovascular event Like a heart attack or a stroke if you have periodontal disease. Periodontal disease also increases your risk of development rheumatoid arthritis And pancreatic cancer.
Poor mental health can also lead to a loss of teeth, decrease and periodontal disease, according to a 2022 study. “Maintaining good oral health will help you chew, speak and smile with confidence,” said Dr. Gonzalez. A 2022 Meta-analysis I also found an association between oral health, loneliness and social isolation, but more high quality studies are necessary.
Brushing and dental silk daily can prevent or reverse gingivitis at an early stage. Dr. Gonzalez also recommends regular dental visits and discuss awareness of gum disease with your dentist.
5. You have solid social relations.
Although we can focus more on physical indicators to show how old we are, your mental health is just as important. “A healthy mind can maintain solid relationships and links with others,” said Elvis RosalesLCSW, clinical director of recovery centers aligning in Sonoma, California. “People who age well participate in their communities and maintain support networks that help their aging process more.”
Former American general surgeon, Dr. Vivek Murthy, published a advisory In 2023 on the epidemic of isolation and loneliness, which noted that you have 50% more important chances of survival when you have a solid social bond, based on a review of 148 studies.
In fact, Dr. Motherthy found that a lack of social connection is a greater risk for your mortality than smoking up to 15 cigarettes or drinking six alcoholic drinks per day. It can also increase your risk of anxiety or depression and cause worsening of effects over time.
A 2020 study have found that having social support can reduce your chances of depression by 55%. According to a 2023 Aging nature studyParticipation in social activities in the forties and beyond can also reduce your risk of dementia up to 50%.
You can improve brain health and reduce your risk of illness and drop in mental health by volunteering, chatting with a friend or family member by phone or in person, Learn a new skill And join a gymnasium, team sports or a reading club.
The bottom line
Take good care of your body and mental health emissions that you get aged. Maintaining a good balance, strength and reaction time, taking care of your oral health, engaging with your community and maintaining significant relationships, you can improve your quality of life and keep your body and your lively mind.
