"They" are responsible for aging! Challenge aging with 5 simple steps

1-Support cellular health with nutrition.

Research shows that certain dietary habits can slow cellular aging: Omega-3-rich foods like vegetables , fruits, whole grains, olive oil, and fish reduce oxidative stress and chronic inflammation. A 2018 study published in The Lancet showed that a Mediterranean diet reduces the risk of cardiovascular disease by 30%. Antioxidant-rich foods like blueberries, spinach, walnuts, and dark chocolate prevent cell damage caused by free radicals. Vitamins C and E, as well as polyphenols, are particularly effective in this process. Animal studies have shown that reducing calorie intake by 20-30% extends lifespan and reduces age-related diseases.

2-Strengthen the body and mind with exercise.

Physical activity plays a critical role in preventing aging-related muscle loss (sarcopenia) and cognitive decline. A meta-analysis published in the Journal of Aging and Physical Activity shows that regular exercise increases functional capacity in older individuals by 20%.

3-It is in your hands to trigger cellular repair with sleep.

Professor Dr. Gözde Yeşil Sayın emphasizes that sleep is a critical factor in slowing aging, saying, "Insufficient sleep triggers aging and inflammatory processes. A 2020 study published in the journal Sleep showed that regular 7-9 hours of sleep protects cognitive function and reduces the risk of dementia."

4-Reduce chronic inflammation by managing stress.

Chronic stress increases cortisol levels, accelerating inflammation and aging. An article published in Nature Reviews Immunology highlights that stress weakens the immune system, triggering age-related diseases. For example, 10-15 minutes of meditation daily helps increase mental resilience by reducing stress hormones. Spending time with family and friends also strengthens emotional health and makes it easier to cope with stress.

5-Support cognitive health.

Professor Gözde Yeşil Sayın, noting that cognitive decline is one of the biggest concerns of aging, says, "However, activities that promote brain plasticity can reduce this risk. A study in the journal Neurology showed that cognitively stimulating activities reduce the risk of Alzheimer's by 30%."

Activities such as chess, puzzles or learning a new language protect brain health.

Acquiring new skills or hobbies strengthens neuronal connections.

-Group activities support cognitive and emotional health.