How to turn back your biological Age

The Slow-Aging Essentials

Short fast, long life

Intermittent Fasting, short-term fasting and 16/8 Diet

Limit food intake to 8 hours per day. During the remaining 16 hours, you will refrain from eating  as well as from calorie-containing beverages. Only water and unsweetened tea or coffee is permitted. While this method may sound drastic, you actually only need to forego either dinner or breakfast, since much of the 16-hour fasting period will be spent sleeping. After a short adjustment period, you will see that you do not have difficulty persevering and you may even extend the fasting phase to up to 18 hours.

The 16/8 Diet is not a diet in the traditional sense, rather it is a special eating rhythm. During the 8-hour meal period you can eat to your heart’s content without counting calories. This slow-aging method is a special form of what is known as ”intermittent fasting.” The extraordinary positive health effects, including the extension of life expectancy and the counteraction of age-related diseases are scientifically proven. For example, a 30% longer life span could be determined in studies using rats.

By a simple change in eating habits, you can slow down your aging process effectively and at the same time easily and permanently lose weight. Saving the cost of a meal every day is also beneficial to your wallet.

Since short-term fasting is one of the most effective Slow-Aging measures it is rewarded with 40 points at the YNGR App.

Power napping to combat aging

Healthy Sleep

Sleep 7 to 8 hours every night. A sufficient amount of healthy sleep is one of the most effective slow-aging remedies. Remember: you cannot catch up on sleep.

You can effectively slow down your aging process and improve your vitality by ensuring you sleep soundly at least 7 to 8 hours every night. During sleep the cells in many parts of the body regenerate. Therefore, after a restful night, people appear much younger and more relaxed. In addition, during sleep, the immune system can regain its strength. Thus, the term ”beauty sleep“ is not a myth but a reality, in accordance with current scientific knowledge.

You can also turn back your biological age by ”power napping,” a short nap at noon (maximum 20 minutes), which provides relaxation for body, mind and soul and coincidentally helps relieve stress. According to a study by the Harvard School of Public Health, a regular ”energy nap“ reduces the risk of death from heart disease by 30 percent.

Become an optimist!

Positive Emotions

Laugh, since laughter is the best slow-aging medicine! Heartfelt laughter strengthens the immune system and activates healthy processes in the body. Moreover, stress hormones decelerate, endorphins are distributed and after a fit of laughter, the number of immune system killer cells in blood increases for several hours. This induces a natural and positive effect on your biological age. In addition, people who are happy and smile often, frequently have skin that appears smoother and firmer, which makes them look younger.

Social contacts are also a true slow-aging medicine. Slow down your aging process by spending time with family and friends! People who maintain regular social contacts have a good chance of living a longer and healthier life than people who live alone or even in social isolation, as reported in American studies.

People with a positive and confident attitude are aging more slowly and are less prone to physical disabilities, as recent studies have shown. With a positive attitude towards aging, they live up to 10 years longer. For the “Happy Aging” activity, a technique of positive psychology specially adapted for Slow-Aging, you will earn 30 points in the YNGR App.

Fountain of youth for cells

Omega-3 Fatty Acids

Eat fish 2 to 3 times per week. Fatty fish such as salmon, herring, mackerel and halibut are ideal. Or, ingest a daily portion of 1 to 3 tablespoons of flaxseed oil, for example, as a bread dip, in salad dressing, or stirred into yogurt or low-fat curd. Alternatively, you can enjoy a handful of walnuts for a snack.

All of these foods are characterized by a very high content of omega-3 fatty acids. These polyunsaturated fatty acids are a true fountain of youth and help effectively and naturally turn back one’s biological age. Omega-3 fatty acids cannot be produced by the human body itself, but are essential for your health as they stop inflammatory processes in cells, strengthen cell membranes, as well as slow the aging process of cells.

According to the scientific research of Dr. Budwig, linseed oil stirred into low-fat curd is the ideal combination for rejuvenating the cells. As a matter of fact, this combination was designed by the renowned scientist as a cancer therapy. Essentially, regular consumption of foods containing omega-3 fatty acids is an ideal method to positively to influence the vitality and health sustainably positive. Therefore this effective slow-aging activity is rewarded with 40 points in the YNGR App.

Sweets make you old

Reducing Sugar

Avoid sugar: sweets make you old! Slow down your aging process by reducing your sugar intake. Forego sweetened soft drinks, reduce the amount of sugar you put in your tea and coffee, and drink (mineral) water instead. Reduce the number of cakes, cookies and sugary desserts as well. Beware of hidden sugars, e.g., in cereals, sauces and many other foods.

Scientific studies have found that glucose promotes the aging process by damaging the fibers of the connective tissue. As a result, arteriosclerosis, skin folds, heart failure, kidney damage, decreased nerve function and clouding of the eye lenses are facilitated by a high sugar intake. Too much sugar permanently causes soaring insulin levels and contributes to the development of diabetes. Sugar is also strongly suspected to lead to cancer and at worst even induce it, since it is known that tumor cells ”love“ sugar.

Actively turn back your biological clock by gradually reducing the consumption of sugary foods, and one day you will marvel that you were able to tolerate so much sugar in the first place.

Reduce risk factors with exercise

Physical Activity

Get moving! Slow down your aging process by raising your circulation rate at least 2 to 3 times per week for a minimum of 20 minutes by engaging in exercises such as jogging, intense walking, bike riding, swimming or weight training. Office workers should seek out opportunities for frequent motion in their otherwise sedentary work life, such as taking the stairs instead of the elevator, walking to the copier, or getting off one transit stop earlier and walking the rest of the way to the office, etc.

Reduce risk factors with exercise. Regular physical activity acts as a fountain of youth in all areas of the human body. Regular exercise helps reduce excess pounds, has a balancing effect against stress, stimulates the glandular functions, kick starts circulation, improves blood circulation and also has a positive effect on the immune system. Regular exercise and increased movement in everyday life are the cheapest and most effective ways to lower your biological age. Inactivity and lack of fitness, however, increase the risk for many diseases, especially for the so-called metabolic syndrome, aging accelerator No. 1.

Slow down your aging process by moving. Physical activity is among the best and most effective slow-aging measures to maintain your fitness and vitality into old age. That’s why the YNGR app has its own section with different levels of physical exertion.

Phosphates accelerate the aging process

No Fast Food or Pre-packaged Food

Avoid fast food and prepackaged food! ”Fast food makes you old fast“ and consequently has a decisively negative impact on your biological age! Instead, opt for foods with fresh ingredients. If time is an issue, seek out cookbooks with recipes for quick, healthy meals. Even fast food restaurants frequently offer healthy alternatives such as fresh salads. Also, avoid salty and fatty snacks like potato chips and salted peanuts.

Phosphates accelerate the aging process. Not to mention, too much saturated fat, salt and sugar, as well as the lack of vital nutrients in fast food and prepackaged foods in general contain too much phosphate. Phosphates are frequently used in food and drink as acidulants, emulsifiers, acidity regulators, processed salt and preservatives. A persistent excess of phosphate in the human body can result in diseases of the kidneys and accelerates the aging process in general.

Slow down your aging process by eating fresh food as much as possible. The absence of fast food and prepackaged foods as well as particularly fatty and salty foods and snacks has positive effects on your fitness and vitality.

Stress makes you old

Stress Reduction and Relaxation

Avoid stress and relax! Permanent stress negatively affects your biological age. Reduce stressful situations by improving self-organization, delegating tasks, and/or changing your mental thought patterns. Interrupt your work regularly with (proper) breaks to include a variety of motion. Regularly practice autogenic training, yoga, meditation, Tai Chi, Qi Gong or similar relaxation techniques.

Ensure that you offset stress with relaxation to balance, normalize and restore elevated cortisol levels in the blood. Otherwise your body will suffer from the impact of stress hormones causing age-accelerating effects, such as increased blood pressure, immune system suppression, osteoporosis, impaired glucose metabolism, muscle weakness or impotence. Furthermore, your skin will become thinner, more fragile and wrinkled.

In particular, avoid combating stress with candy, cigarettes and / or alcohol, since these substances will have an additional negative impact on your Bio Age.

Since stress is an essential factor for the aging process, the YNGR App offers various anti-stress measures with different scores according to their effectiveness.

Vital substances protect against free radicals

Nutrients – Plenty of Fruits & Vegetables

Eat 1 to 5 servings of vegetables and / or fruits daily. Vegetables and fruits not only have a fundamentally positive impact on your fitness and vitality in general, but also on your biological age in particular. Be creative in finding ways to inhibit the aging process by incorporating these foods into your daily diet: fruit as a snack or dessert, vegetables as a side dish, vegetable sticks between meals, homemade smoothies, etc.

The vitamins, minerals, phytochemicals and unsaturated fatty acids in fruits and vegetables help the body to restrain free radicals. Free radicals damage cells and accelerate degeneration as well as accelerate the aging process. Scientists claim that dark berries, spinach, and broccoli in particular have a protective effect against free radicals. However, tomatoes and carrots also help turn back your Bio Age.

Models swear by green tea for staving off the signs of aging. The antioxidants contained in green tea are approximately a hundredfold more potent than vitamin C, and 25 times more potent than vitamin E.

Brain training to fight aging

Mental Activity

Train your brain! Slow down your aging by consistently reinventing habitual ways of thinking and give your brain new stimuli. Learn something new, practice something creative, play music, sing, or solve brainteasers.

Biological age is also determined by one’s mental state. This is why the best slow-aging remedy for our brain is training! Regularly give your brain the opportunity to practice, otherwise your mental skills will deteriorate and you will psychologically grow old. And, of course, this will ultimately affect your Bio Age.

A minimum of 10 minutes of daily brain training can effectively increase your mental fitness and strengthen your capacity for learning, as well as help you stay alert and focused, all of which have a positive effect on your aging process in general.

Alcohol as a factor in aging

Do not drink Alcohol

Avoid drinking alcohol! Alcohol consumption in any measure accelerates the aging process in the body. The greater the amount consumed, the greater the acceleration rate. Additionally, the myth of the daily glass of red wine as life-prolonging has now been scientifically disproved. The resveratrol content in a glass of wine is far too small to be effective. Equally unnecessary is the daily consumption of spirits to prevent aging, or even a glass of champagne for stimulating circulation. These truisms are dangerous because they promote the onset of alcoholism.

The harmful effect of ethanol, commonly referred to as ”alcohol,” is based primarily on nerve cell damage and damage to the central nervous system. Even deliberately cautious consumption can cause considerable damage, including cancer, cirrhosis of the liver, or brain damage due to the cytotoxic and neurotoxic effects of the substance. As age increases, alcohol has a particularly harmful effect on brain cells and ultimately the entire central nervous system. Even the International Agency for Research on Cancer classifies ethanol in beverages as carcinogenic!

Slow down your aging process effectively by reducing your alcohol intake as much as possible, or at best, eliminate alcohol from your diet entirely.

Smoking as Aging Accelerator No. 1

Do not smoke!

If you are a smoker, stop smoking! Quit smoking now, the sooner the better. As a nonsmoker, you should avoid smoke-filled rooms and the company of smokers as much as possible, since even passive smoking is very harmful.

Smoking is acceleration factor No. 1 for the aging process! It is scientifically proven that smoking reduces life expectancy by about 10 years. Circulation of toxins in the body and aggressive radicals enhance the damaging aging effects in the cells. Approximately 80 percent of nonsmokers reach the age of 70, while only 50 percent of heavy smokers reach this age.

You can slow down your aging process very simply and very effectively if you stop smoking. You will again be vital and energetic, your HDL cholesterol and blood sugar levels will improve, and your skin will look younger and fresher. What’s more, with the money you save on cigarettes you can afford to take a rejuvenating wellness holiday each year, and as an added bonus, lower your biological age!

Whether you are a smoker or not, or when you stopped smoking, therefore plays an important role in the YNGR app in calculating your Aging Index and your Bio Age.

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