Dr Tej Munshi
Factors that can cause harm and lead to premature ageing :
Smoking: This injurious habit dramatically increases the likelihood of lung cancer; is a major cause of heart disease, and is associated with almost 35 percent higher risk of dementia, in middle age.
Alcohol: Light drinking in the Western hemisphere, was once considered healthy, but the data now available suggests that “any alcohol increases the risk of cancer and other diseases,” believes Jean-Pierre Raufman, Chief Gastro-entrologist at the Maryland University, US. Drinking also has a significant negative impact on memory, and the latest research suggests that speed up in alcohol may even speed up the ageing process.
Inactivity: Being sedentary hastens the loss of muscles, bone, and cardiovascular fitness, thereby increasing the risk of type-2 diabetes, heart disease, dementia, and cancer. One can try at least two to three strength training exercises and at least two hours of moderate cardio exercises, such as brisk walking.
Insufficient sleep: This can raise the risk of type-2 diabetes, cardiovascular disease, obesity and depression. With rising age, getting the optimal 7 to 9 hours of sleep a night, could be challenging. Sleep medications are no panacea, but consulting a sleep specialist is the ideal choice..
Processed food: Regular consumption of highly processed foods, such as packed snacks, bottled sodas and beverages — may accelerate biological ageing. It is also associated with greater risks of heart problems, diabetes, and cognitive decline. To cut back, one can fill one’s plate with whole foods — fruits, vegetables, lean proteins, and whole grains.
Cows milk: it is a concentrated source of important nutrients. One cup supplies 8 grams of protein, over a quarter of our daily need of calcium, and 14 percent of daily value of Vitamin D, besides providing Magnesium, Potassium, Zinc, and more to the living systems of humans and animals.
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