Whether it’s discovering that first gray hair in the mirror or finding your knees aching after your usual workout, the seemingly sudden onset of the aging process can surprise anyone. Aging affects virtually every part of our bodies, both internal and external, and while plastic surgery and good genes can keep you from looking your age for a while, they can’t fend off Father Time forever.
However, for those of us who want to be healthy and active when our peers are getting old and gray, there’s still hope. Our 50 fountain-of-youth secrets will keep you getting carded well into middle age and will keep your neighbors gossiping about where you’re hiding the Dorian Gray-esque portrait of yourself. Even if you’re still young, it’s never too early to start focusing on your full-body health by ditching the 30 Foods You Should Never Eat After Age 30.
Ditch the Dairy
Considering that researchers estimate that up to 75 percent of the adult population has a decreased ability to digest dairy, it’s shocking how much of the stuff we’re still eating. If you want to stay youthful forever, you may want to give all that cheese in your fridge a heave-ho; not only is dairy a major source of inflammation, researchers at Japan’s Kyushu university have linked dairy consumption to an increased risk of Alzheimer’s disease.
Enjoy Some Salmon
Swapping out high-calorie protein sources, like beef, in favor of salmon might just help you retain that youthful glow for longer. Researchers at Purdue University have found that the omega-3 fatty acids that are plentiful in fish like salmon can increase your body’s production of collagen, keeping you looking line-free and lovely.
Hit the Gym
Logging some extra hours at the gym now can make a major difference when it comes to aging. According to a study published in Preventive Medicine, adults who were regular exercisers for 30 minutes a day had cells that were a jaw-dropping 9 years younger than their sedentary counterparts.
That diet you’re on may seem punishing, but cutting those calories now may make a big difference in the long run. Researchers at St. Louis University have discovered that slashing your caloric intake can decrease your body’s production of T3, a thyroid hormone that can cause you to age more quickly. Just don’t dip below 1,200 calories a day or you could slow your metabolism and deplete essential fat stores that can keep you looking youthful.
Cook Up Some Collard Greens
Cooking up a batch of collard greens to enjoy alongside your favorite whole grains and lean proteins could help your brain stay as young as you feel. The results of a study published inAlzheimer’s & Dementia reveal that individuals who consumed the most leafy greens significantly reduced their risk of developing Alzheimer’s while limiting other markers of brain aging, too. For more ways to prolong your healthy years, discover the 20 Warning Signs Your Heart is Giving You!
Grab a Cup of Joe
If your most consistent long-term relationship is the one you have with your morning coffee, you’re in luck. A study published in Circulation in 2015 reveals that individuals who drank between 3 and 5 cups of coffee each day were approximately 15 percent less likely to die prematurely than those who stayed away from the stuff.
Increase Your Intake of Healthy Carbs
While we definitely don’t need all the sugar and white flour that makes its way onto most menus, healthy carbs can make a major difference in terms of your longevity. Researchers at Harvard’s T.H. Chan School of Public Health found that consuming 3 or more servings of whole grains each day reduced the overall mortality risk by 20 percent.
Add Some Cinnamon to Your Food
Sprinkling some cinnamon on your coffee or into your favorite baked goods can make a major difference when it comes to how your brain ages. According to research published in PLoS One, animals given cinnamon supplementation had reduced rates of cognitive decline than those who were given a placebo.
Enjoy Some Guava For Dessert
Add some variety to your fruit selection by making guava part of your regular routine. Guava is a good source of antioxidant lycopene, which has been linked to improved memory retention and a reduced risk of degenerative disease, according to researchers at the University Institute of Pharmaceutical Sciences.
Grill Up Some Tuna Steaks
Instead of tossing a ribeye on the grill, make tuna steaks your go-to protein and you’ll be looking younger in no time. According to researchers at Purdue University, the omega-3s found in tuna are a powerhouse when it comes to skin aging, thanks to their ability to spur the production of new collagen-forming cells. When you’re ready to get healthy for good, discover the40 Tips That Double Weight Loss!
Switch to Whole-Grain Bread
Grab some whole grain bread instead of a wimpy white slice and you’ll be setting back the clock both inside and out. Research conducted at the Linus Pauling Institute at the University of Oregon have discovered that manganese-rich whole grains can boost collagen and elastin production, keeping wrinkles at bay. Even better, research published in the Archives of Internal Medicine in 2011 reveals that people who swapped out refined carbs for whole grains slashed their risk of overall mortality by a whopping 22 percent.
Load Up on Probiotics
Getting your gut health in order can keep you looking and feeling youthful and healthy. Researchers at Sweden’s Lund University have linked healthy gut bacteria to a decreased risk of developing Alzheimer’s, so there’s no time like the present to make probiotic foods, like sauerkraut, yogurt, and kimchi part of your regular menu.
Get Your Blood Pressure Under Control
Getting your blood pressure under control is the first step toward a longer, healthier life and one of the easiest ways to reverse the aging process. Not only can hypertension increase your risk of premature death and cause swelling that can age you externally, a study published in Nature Reviews Neurology reveals that high blood pressure can cause rapid brain aging by shrinking the size of the hippocampus.
Add Flax to Your Food
Sprinkling a little flaxseed into your favorite smoothie might just be the easiest way to fend off the ravages of time. This high-fiber addition to your diet can not only improve the health of your gut bacteria, thus reducing your Alzheimer’s risk, the omega-3s found in flaxseed can prompt your body to create new collagen cells, making your skin smooth and line-free.
Snack on Some Sweet Potatoes
Instead of regular French fries, make some oven-baked sweet potato fries and you’ll be slowing down the aging process with every bite. Sweet potatoes are a good source of manganese, which can boost collagen and elastin production and keep your skin wrinkle-free. Sweet potatoes are also loaded with beta-carotene, which research published in Dermato Endocrinology has linked to reduced skin aging. Researchers at the France’s Bichat University of Medicine have even found that beta-carotene can reduce the loss of lung function, even among even among heavy smokers. Make your health your top priority today by cutting out the 20 Foods That Age You 20 Years!
Turn Off the TV
Want to live longer while looking and feeling younger, too? Try turning off the TV. Research published in Circulation reveals that, even when controlled for variables like overall health and education level, people who watched 4 or more hours of TV a day were 80 percent more likely to have a heart disease-related death and 46 percent more likely to die for any other reason than those who tuned in for less than 2 hours.
Add Some Pumpkin Seeds to Your Menu
Don’t ditch the guts of that pumpkin when you’re done carving your Jack-O’-Lantern this year; instead, roast them up and fight aging in the process. Pumpkin seeds are a good source of zinc, which research published in Genes & Nutrition has linked to reduced rates of dementia. A study published in the Journal of Nutritional Biochemistry has also linked zinc consumption to better immune health, meaning it may help you stave off chronic diseases, too.
Whip Up a PB and J
Adding some healthy fats, like peanuts, to your menu might just be the key to looking and feeling younger as you age. Peanuts are a good source of monounsaturated fats, which have been linked to lower rates of heart disease, and they pack a healthy helping of vitamin C, which can improve your immune health while increasing your body’s natural collagen production. Find out which peanut butter should earn a spot in your sandwich by discovering our list of the 36 Top Peanut Butters—Ranked!!
Take the Stairs
One simple activity can both save time and save your life: taking the stairs. One study suggests that opting for the stairs instead of the elevator saved people an average of 15 minutes of wasted time a day, and researchers at the University of Geneva researchers found that taking the stairs reduces all-cause mortality by as much as 15 percent.
Spice Up Your Food
Keeping things caliente in the kitchen is one of the easiest ways to ensure a long, healthy life. Not only are spicy foods a rich source of metabolism-boosting capsaicin, a study conducted on 490,000 adults in China reveals that those who enjoyed spicy foods at least twice a week cut their risk of premature death by 10 percent.
Train For a Marathon
Giving yourself some concrete fitness goals, like training for a marathon can do more than just give you something to look forward to, it can also help you live longer. Research published in Circulation reveals that that 50-somethings who exercised vigorously on a regular basis were biologically younger than those who opted for a more sedentary lifestyle.
Learn to Forgive
You don’t have to forget the hurtful things that have happened to you, but learning to forgive might just be the key to staying young forever. Research published in the Journal of Behavioral Medicine reveals that, among 1500 American adults over age 66, those who were less likely to forgive or gave conditional forgiveness were significantly more likely to die prematurely than their more forgiving counterparts.
Going meatless, whether in the short-term or forever, can seriously prolong your life. The results of a study published in JAMA Internal Medicine reveal that individuals who shunned meat but occasionally ate fish had the lowest mortality rates. The omega-3s in fish can also decrease your risk of both heart disease and aging skin, so there’s no better time to add some seafood to your menu.
Ditch the Take-Out
Saving money and living longer can be easily accomplished with one easy action: cooking for yourself. Researchers at Cambridge University found that adults who prepared their own meals at least five times each week were a shocking 47 percent less likely to die in the next ten years than take-out devotees. Instead of sugary take-out drinks, get your whole body healthier with the 50 Best Detox Waters for Fat Burning and Weight Loss!
Cook With Olive Oil
Swap out that vegetable oil for extra virgin olive oil and you’ll be getting younger every time you hit the kitchen. A study published in the London journal Nutrition & Metabolism found that substituting EVOO in place of inflammatory vegetable oils can increase levels of HDL, the "good" cholesterol, and help decrease blood pressure.
They say humor is the best medicine, and it might just be, at least as far as longevity is concerned. Researchers at Yeshiva University’s Albert Einstein College of Medicine found that the common thread among a group of 243 people who’d hit the 100-year mark was a love for laughter.
Get Some Altitude
Good news, mountain dwellers: your high-altitude home might just extend your life. Research conducted by Harvard University and the University of Colorado found that residents of high-altitude locations had longer life expectancies than those closer to sea level.
Enjoy More Red Fruit
Start fighting the aging process now and satisfy your sweet tooth in one fell swoop. Ditching your refined sugar-laden desserts for some red fruit, like strawberries, raspberries, and grapes, can help you feel and look younger. Researchers from Harvard Medical School found that resveratrol, an antioxidant pigment in red fruits, can slow down the aging process, and multiple studies suggest that it can reduce your fat stores, too.
Get Psyched About Getting Older
Having a positive outlook on the aging process might just keep you young forever. A study published in the Journal of Personality and Social Psychology reveals that adults who thought of getting older as a positive thing lived 7.5 years longer than those who were soured on the subject. Pessimism is just one problem for your health —the 31 Things You Did Today to Slow Your Metabolism can keep you just as sick.
Money can’t buy happiness, but it might just buy you more time on earth. Researchers at Stanford University have found that those with the highest income lived an average of 15 years longer than those with the lowest. While this likely has a lot to do with their access to healthy food and better medical care, having some money in the bank certainly can do a lot to improve your outlook on life, too.
Add Some Watermelon to Your Menu
Cool down this summer with some watermelon and you might just slow down the aging process along the way. Research conducted at the University Institute of Pharmaceutical Sciences reveals that the lycopene in watermelon can help you maintain your memory while keeping your risk of chronic disease to a minimum.
Get Your Anxiety Under Control
While it’s easier said than done, getting your anxiety level under control might just be the best thing you do for your overall health. Not only are people who report lower levels of stress less likely to have a heart attack or stroke, one study even suggests that high-anxiety individuals increased their Alzheimer’s risk by as much as 135 percent.
Tie the Knot
A happy marriage could be the key to a longer life. The Framingham Offspring Study reveals that men who had walked down the aisle reduced their risk of premature death by a jaw-dropping 46 percent when compared to their bachelor counterparts.
Add Some Cilantro to Your Recipes
If you’re one of the lucky ones for whom cilantro doesn’t taste like soap, you’re in luck. According to the results of a study published in the Journal of the Science of Food and Agriculture, mice fed cilantro had improved performance on memory-related tasks when compared to those given a placebo.
We all know that smoking is bad for us, but not everyone knows just how much ditching even the occasional puff can extend our life. Research published in the American Journal of Public Health reveals that women who ditched the smokes by age 35 extended their life expectancy by as much as 8 years. For those eager to look as young as they feel, quitting smoking can also help reduce your risk of premature skin aging and, of course, slash your lung cancer risk. According to the WHO, smokers are even 45 percent more likely to develop dementia than those who shun the smokes. Start getting healthier today by incorporating the 30 Healthy Habits to Start By Your 30s into your routine.
Learn a New Language
If you’re eager to keep your brain fit and healthy as you age, there’s no time like the present to bust out those Rosetta Stone tapes. Researchers at Belgium’s University of Ghent found that, among a group of 134 elderly adults with Alzheimer’s, those who knew two or more languages developed the disease an average of 4 years later than those who were monolingual.
Pick Up the Pace
Walking faster can do more than just get you where you’re going, it can also help you slow down the aging process. Researchers at the University of Pittsburgh found that senior citizens who walked at a faster pace were likely to live longer, too.
Skip the Egg White Omelets
Don’t ditch those egg yolks just because you’re worried about your cholesterol. Not only can most healthy adults eat up to 3 eggs a day without any adverse results, egg yolks are also a good source of zinc, which can help fend off dementia and give your immune system a boost, too. For more healthy ways to kick off your day, enjoy the 46 Best Breakfast Foods for Weight Loss!
Eat Fruits and Vegetables With Every Meal
Increasing your intake of fruits and veggies can increase your life expectancy, too. A study of 1,836 Japanese-Americans reveals that those who consumed the most fruits and vegetables had the lowest rates of Alzheimer’s in the 9 year period after the study began.
Ditch Fried Foods
Fried food is more than just bad for your belly, it’s bad for your brain too. A study conducted at Brigham and Women’s Hospital found that women whose diets were rich in saturated fat, like that found in fried foods, were the most likely to experience memory loss and other signs of cognitive decline.
Make Time For Some Bump and Grind
Making time for sex might just be the key to staying young. In addition to the obvious benefits for your mood, researchers at Duke University found that, over a 25-year study, men who were having regular sex were significantly less likely to die than those whose sex schedule was more sporadic.
Being a hard worker may not be easy, but it’s well worth the sacrifice. A study of 1,528 gifted children conducted over a 20-year period found that those who were the most conscientious and hard-working added years to their life when compared to those who threw caution to the wind.
Swap Out White Flour For Almond Meal
Swap out the white flour in your recipes in favor of almond flour and you can turn back the clock on the aging process. Almonds are a rich source of collagen-building lysine, and research published in the Brain Research Bulletin suggests that snacking on almonds can help prevent memory loss, too. Turn your health around with by ditching the 25 “Healthy” Habits That Make You Gain Weight today!
Find Time to Fidget
Bust out the fidget spinner; it’s for your health, obviously. Researchers in Britain found that spending 7 or more hours sitting each day upped the risk of death by as much as 30 percent, but those who fidgeted regularly during that time had no increased risk of kicking the bucket.
Cook Some Crab
Adding some crab legs to your menu is a delicious way to stay vibrant and youthful. Crab is a good source of inflammation-fighting omega-3s and zinc, the combination of which can improve the appearance of your skin, fight inflammation, reduce your dementia risk, and even kick your immune system into high gear.
Stop Eating When You’re Satisfied, Not Full
Instead of eating until you’re stuffed, stop at the point of satiety —it might just save your life. A study of elderly residents of Okinawa, Japan found that there was one common theme in their eating habits: they stopped eating when they were satisfied, not stuffed.
Take a Vacation
Research suggests that more than half of adults in the United States don’t take their allotted vacation time, and that habit might just be sending them to an early grave. The Framingham Heart Study reveals that women who vacationed twice a year were eight times less likely to have a heart attack than those who took just a few vacations over a decade.
Get a Regular Check-Up
Scheduling a regular check-up can help keep you healthy and feeling young for longer. Getting a yearly check-up can help you nip any health issues in the bud before they become chronic or potentially fatal.
Spend Time With Your Grandchildren
If you’re fortunate enough to have grandchildren, make plenty of time for them —it might just keep you alive for longer. Research published in Evolution and Human Behavior reveals that adults who regularly watched their grandchildren lowered their risk of death by nearly 33 percent.
Get Some Shut-Eye
It’s free, it feels great, and it can save your life in the long run, so it’s vitally important that you get enough sleep when you can. One study reveals that people who got less than 6 hours of sleep at night increased their risk of death by as much as 12 percent in the 25 years following the study when compared to their well-rested counterparts. For more ways to make healthier in no time, discover the50 Ways to Lose 10 Pounds—Fast#!