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While ageing is a regular aspect of life, “it’s vital to remember that certain lifestyle habits can support healthy ageing and improve general wellbeing,” Dr Jatin Mittal, cosmetologist, skin expert and co-founder, Abhivrit Aesthetics, New Delhi.

“Slowing down the ageing process involves adopting a holistic approach that addresses various aspects of physical and mental well-being,” added Dr Mittal, sharing some ways to make a “huge difference”.

Diet

A balanced and nutritious diet is crucial for maintaining health against premature ageing. “Several essential vitamins and minerals play important roles in supporting overall health and may contribute to slowing down the ageing process. It’s important to obtain these nutrients through a balanced and varied diet,” said Dr Mittal.

These nutrients help combat oxidative stress, reduce inflammation, and support the health of your skin, organs, and cells. “Include Vitamin C, E, A, D, Zinc, magnesium, calcium, biotins and omega 3 in your diet. Their sources are citrus fruits, bell peppers, broccoli, nuts, seeds, spinach, carrots, sprouts, whole grains, dairy items like milk, paneer, curd, meat, seafood, salmon, and flax seeds, respectively etc,” said Dr Mittal.

Ageing can be delayed (Source: Freepik)

Stay hydrated

Aim to drink enough water throughout the day. While the general recommendation is to consume about eight 8-ounce glasses of water daily, individual needs may vary based on age, activity level, and climate. “Pay attention to your body’s signals for thirst and try to choose water as your primary beverage. Adequate hydration is crucial for maintaining skin elasticity and preventing dryness, noted Dr Mittal.

He says well-hydrated skin is “likely to appear plump and vibrant”. “Dehydrated skin is prone to wrinkles and fine lines, so ensuring sufficient water intake can contribute to a more youthful complexion,” added Dr Mittal.

Exercise

Physical activity has numerous benefits for both physical and mental health. “Regular exercise helps maintain a healthy weight, improves cardiovascular health, enhances muscle tone, and boosts mood,” said Dr Mittal.

Moreover, exercise promotes the production of endorphins, natural mood elevators that contribute to a sense of well-being.

Sleep

Ensure sleep is optimum. According to the expert, lack of sleep can lead to increased stress, impaired cognitive function, and a weakened immune system. “Aim for 7-9 hours of sleep per night to allow your body and mind to recover, promoting better overall health and slowing down ageing,” said Dr Mittal.

Stress management

Dr Mittal mentioned that chronic stress can accelerate the ageing process and contribute to various health issues. “Adopt stress-management techniques such as meditation, deep breathing exercises, yoga, or other mindfulness practices. These methods help reduce cortisol levels (the stress hormone) and promote relaxation,” said Dr Mittal.

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