Risk Factors Can Influence The Risk of Developing Ageing

Genetics are NOT the only risk factor for Ageing.
Ageing is believed to be caused by a combination of environmental, genetic and lifestyle factors. Now that you have learnt about your genetic risk, you can determine how aggressively you need to make lifestyle changes to reduce your risk.
The earlier in your life that you commit to living a healthy lifestyle, the more you can reduce your risk for or delay the development of Ageing.

Suggested Lifestyle Changes

Dietary Recommendations:

1. Reduce the consumption of sugar, salt, fats and carbohydrates.
2. Choose to eat lean protein such as fish, beans and eggs.
3. Eat more vegetables like red and green bell peppers, broccoli, and spinach, and citrus fruits like oranges as they contain antioxidants, vitamins and minerals that promote youthful skin.
4. To prevent constipation and promote a healthy gut, eat more fibre-rich foods, such as whole grains.
5. To enhance bone density and health, consume foods that are rich in calcium, such as spinach, soy beans, sardine, tuna, liver, milk, and milk products. Strong bones can also reduce the risk of osteoporosis.
6. Consume vitamin A-rich foods such as oily fish (e.g. salmon, tuna, mackerel), beef liver, cod liver oil, and cheese to promote collagen production and stimulate cell growth, thus helping to slow down the ageing process.
7. Eat more nuts and spices, which exhibit anti-inflammatory effects. This may lower the declination of age-related cognitive (ie. thinking and memory) abilities and the risk of developing neurodegenerative diseases.
8. Dietary intake of gamma-linolenic acid (GLA) can help to improve symptoms of ageing. Spirulina, which is a good source of GLA, exhibits good antioxidant properties.

Lifestyle Recommendations:

1. Avoid sun exposure by using sunscreens to block or reduce skin exposure to UV radiation.
2. Be sure to get enough quality sleep as chronic poor sleep quality is associated with increased signs of intrinsic ageing.
3. Maintaining a healthy weight as obesity will accelerate the ageing process and the onset of age-related diseases.
4. Studies have found that smoking tobacco will lead to accelerated ageing of the skin. Avoid or stop smoking to prevent premature skin ageing.

Exercise Recommendations:

1. Regularly exercising for at least a total of 150 minutes per week can bring great health benefits to your body.
2. Help your body stay active by going for brisk walks or jog around the park regularly.
3. Avoid sitting on your chair for too long
4. be sure to get up and walk around or do some stretches every 30 minutes.

Result Explanation Recommendations:

1. Start with 20-30 minutes of aerobic activity such as HIIT and swimming at least 3-5 times a week. Aerobic exercise helps improve body composition and utilize excess fats.
2. Incorporate resistance training such as weight lifting and plyometrics at least 3-4 times a week. High-intensity exercise has been proven to be more effective at reducing triglyceride levels than moderate-intensity workouts.