15 hacks for staying young, fit and reversing age

These are simple 15 Hacks, if done as part of a disciplined lifestyle, you will not only look young and radiant but the quality of life will be fulfilling and each day will be a day of energy, youthfulness and creativity.

1.Catch the sun before it comes up.

Try to become a morning person by exposing yourself to light early in the morning (to wake you up more naturally and quickly) and avoiding lots of light at night (especially from screens). Get things done earlier in the day and be less of an evening person as much as possible.

Rising before Sun will give positive energy the whole day, as you will be nearer to natural soundings from daily hustle and bustle. Starting early is half the battle won in going for other activities line up. You must rise between 4 am to 5 am, but no later than 5 AM.

2.Start the day with water, mediation, music, yoga, reading and 45-minute physical activity.

• Start the day with 250 ml of water taken at room temperature and 200 ml warm water.
• Meditate for 15-30 minutes, just by closing your eyes. Initially, it will be difficult but slowly it will become a habit.
• Go for a brisk walk for 45 minutes to 60 minutes.
• Start the day with reading and avoid screen but focus on important readings than Junk readings.
• Do breathing exercise as defined in Yoga.
• Listen to light music, which makes you relax.

3.Eat fruit instead of added sugars

• Take out all added sugars from your life, if that is not possible limit to 40 gms of sugar per day. Added or processed sugar (not the natural kind from fruits and vegetables) attaches to proteins and fats in your body to create harmful molecules called advanced glycation end products (AGEs). AGEs interfere with collagen and elastin, two compounds your skin needs to maintain its youthful appearance. Collagen is crucial for your skin’s structural support, while elastin is responsible for your skin’s resilience. Because AGEs prevent efficient collagen repair, you wind up with premature skin ageing, and when elastin is affected, your skin elasticity is reduced. The end result? You look older.
• All your sugars need to be met by eating fruits or complex carbohydrates.

4.Taking half-hour afternoon naps

•   Practice taking half-hour naps whether in the office or home.
•   Relax, focus on breathing and sleep for a half-hour.
•   After a nap, drink water, take a stroll and yup you are again younger looking.

5.Boost your intake of Leafy greens vegetables and Fruits

• Dark-green, leafy vegetables are the healthiest foods on the planet. Greens were associated with the strongest protection against major chronic diseases, including heart attacks and strokes. For every daily serving of greens you eat, your risk of these two diseases drops by about 20 per cent.
• Fruits and veggies don’t just feed your body. They also nourish your skin, as they’re filled with powerful antioxidants that protect your skin from sun damage, age spots, and wrinkles. They’ll also aid skin growth and give your skin a healthy glow. Besides skin health, not getting enough fruits and veggies has other impacts on aging. Antioxidants in fruits and veggies stomp out free radicals, molecules that can damage cells and encourage telomeres to shrink more rapidly.

6.Reduce the salt intake

Eating too much salt essentially dehydrates your internal organs, causing them to take water from your skin. As your skin becomes more dehydrated, fine lines become visible and your facial colour dulls. Reduce dependence on processed foods and focus on whole foods.

7.Eating Raw foods instead of snacks

Raw snacks meet your body’s nutrient quota, trigger your natural appetite-regulating hormones, and won’t leave you wanting more. Most conventional snacks are made with processed, refined, nutritionally empty ingredients with a sprinkling of preservatives and synthetic flavourings with the heavy complement of white sugar and sodium. Avoid them for looking young and reversing the age.

8.Replace your daily fluid losses by drinking water  avoid any other drink than water

• Anticipate your future state of being. If you sense you soon will need hydration, drink a tall glass of water before your thirst comes at you. Keep a bottle of water within reach of you, at home, in the office, and in your car. Take a sip then listen to your body to see if you might want another sip. Finish up activities with a glass of water. Keep yourself fresh. Maintain balance in your life. Provide yourself with healthy options—an interesting, appealing variety of fruits, vegetables, and lean meats.

• The best means of hydrating the body is to drink approx. 2.5 litre or more of water a day. To lose weight, drink 2.5 to 3.5 litters or more of water per day. The quantity should be based on your weight (more weight equals more water) and the amount you eat. To maintain youthful skin, around 2.5 litres of water a day should be sufficient.

9.Wash your face before going to bed.

• Washing your face, especially every night before bed, can prevent ageing and other skin woes. During a day’s time, lots of dust can gather on your face. Along with any lotions, creams, or makeup you’ve put on in the morning, your face picks up dust, dirt, pollen, and cigarette smoke, which can damage the skin, leading to wrinkles and sagging. Later, when you’re asleep, bacteria and unwanted oil build on your skin, and if none of this pollution is removed, your skin could suffer.
• First, wet your face with lukewarm water and use your fingers to apply the cleanser, avoiding the urge to scrub. (And don’t use washcloths or mesh sponges, as they can irritate the skin.) Rinse with lukewarm water and pat dry with a soft towel. Aim to wash your face twice a day, once after getting up and again before going to bed.
•  Also, if you’ve sweated heavily, give that face a quick rinse, as sweat can irritate the skin, especially if you’ve been wearing sunglasses, a hat, or a helmet. If you can’t commit to twice-daily face washes, the before-bed wash should be your main priority.

10.Walk-in a month by taking at least 2,00,000 steps staring with 1,00,000 steps.

• Setting a step goal that fits your lifestyle might motivate you to move more throughout the day, decreasing some of that sedentary time.
• First, figure out how many steps you’re currently taking by wearing a fitness tracker or pedometer. Figure out the total number of steps for those days and divide by seven to determine your daily average step count. Then set a goal to increase that number by 5 to 10 per cent over several weeks. If you find that you can easily achieve that and feel good about the movement you’re doing, continue gradually increasing your steps.
• While any type of walking is good exercise, it turns out that walking faster is better for your health. Research suggests that walking speeds of faster than 1.0 meter/second (m/s) equate to healthier aging, while slower than .6 m/s increases the likelihood of poor health and function.

11.Do not sit in one place for more than 45 minutes.

• Sitting too long really can kill you, even if you’re a devout gym-goer. When you sit for prolonged periods—research indicates that people spend 50 to 60 per cent of their waking hours, or about eight to ten hours a day, sitting down—your body begins to shut down metabolically.
• The rate at which your fat cells produce fat accelerates. Blood flows more slowly throughout your body when you sit, which makes it more likely that fatty acids will add to plaque build-up in your heart’s vessels. Sitting even compromises blood flow in your lower extremities, which can create dangerous conditions like deep vein thrombosis. And because you’re not burning as many calories as when you’re moving or standing, you risk gaining weight.

12.Get 90% of your calories from plants

• With a whole-food, plant-based diet you don’t need to obsess over calories. If the majority of meals come from a variety of whole plant foods, you’ll naturally satisfy your nutritional needs and appetite without overeating. Hence focus on getting 90% of Calories from plant-based foods than animal foods.

13.Lower your Fitness age

• You can’t lower your real age, but lowering your fitness age could be one of your best anti-ageing strategies. What is a fitness age? It’s a way to assess how old your body thinks it is, regardless of your real age. Swedish researchers developed a calculator so anybody can determine their fitness age. You just have to plug in certain numbers like your waistline measurement, maximum heart rate, exercise frequency and intensity, and your weight. Visit www.worldfitnesslevel.org to find a free quiz you can take in less than ten minutes. Check-in every six months or so to see if your number has changed.
• You can always lower it, and you should, especially if it’s either the same as or greater than your real age. If your fitness age is higher than your real age, take that as a sign to act. How can you lower your fitness age? Here are three easy ways:
  1. 10,000 steps a day,
  2. vary the intensity of your workouts, and
  3. build some muscle strength.
• You’ll gain additional years in life and lower your risk of cancer and heart disease. You’ll also improve your quality of life, and you’ll be able to do more without getting so fatigued.

14.Do Facial exercises

• Researchers explain that the exercises enlarged and strengthened the facial muscles, making women’s faces look firmer, more toned, and, thus, shaped like the faces of younger women. Your skin loses elasticity as you age, which results in fat pads that lie between your skin and muscles thinning.

• Researchers explain that the exercises enlarged and strengthened the facial muscles, making women’s faces look firmer, more toned, and, thus, shaped like the faces of younger women. Your skin loses elasticity as you age, which results in fat pads that lie between your skin and muscles thinning.

15.Make your teeth clean and white

• Few things make you look older than yellow or grey teeth. That’s why one of the easiest things you can do to look not only younger but also more attractive is to whiten your teeth. Surveys have found that having white teeth can make you look five years younger and increase your attractiveness by 20 per cent.
•  Teeth whitening even goes beyond looks, as people were also viewed to be more confident and outgoing after getting their teeth whitened.
• You can also try baking soda. Just mix 1 tablespoon of baking soda with 1 tablespoon of water until it forms a paste. Apply that to your teeth and then brush. Do this only about once a week, as baking soda can strip the enamel from your teeth, so you don’t want to do it too often.