With increasing age, everyone experiences many problems. From joint pains, blood sugar fluctuation to wrinkles, aging gets different unexpected problems. While it is not possible to stop the aging process, one can always try to manage the aging problems with certain exercises and skincare.
As you get aged, the internal process of the body from skin cell to work out recovery gets slow and takes more time to restore. This condition will increase the signs of aging such as fatigue and wrinkles. These changes may surprising if they occur in an age earlier than actual old age, which is called premature aging.
It is not possible to skip these changes totally, but there are some ways to lower the signs of aging in the body.
Signs of premature aging
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The aging process develops differently for all, but there are certain signs of aging that are deemed premature if they appear before 35 age.
Sunspots
Sunspots are also called liver spots and age spots, which as even spots on the skin occurred by years of sun exposure. These hyper-pigmented spots may develop on the face, back, forearms, and hands. They appear at or after the age of 40.
Gaunt hands
With time, the skin’s top layers become thinner and consist of less structuring proteins, such as collagen, that produce skin shape. Your hands may start to appear more thin, veiny, and likely to wrinkles.
There is no objective metric for when hands begin to resemble older, but most people tend to see it in their 30s and early 40s.Â
Inflammation
Most people have patchy discoloration over their chest area with aging. Similar to sunspots, these areas of changing pigment can be occurred by damage to cells from sun exposure.
This type of hyperpigmentation is not always linked with aging. It can be because of eczema or other skin problems that can damage the melanin cells in the skin.
Dry Or Itchy Skin
Itchy or dry skin may occur more frequently over time. That is because thinning skin is more susceptible to dehydration. You may see the skin becoming drier and more prone to flaking in the 40s.
Wrinkles Or Sagging
As you start to age 30s, your skin begins to slow down its production of collagen, the protein that provides skin shape. College helps to bounce skin and stay plump.
Having less collagen in the skin makes wrinkles more visible and sagging. You will notice premature aging effects on the forehead.
Hair loss
Hair loss occurs as the stem cells that induce new hair growth in hair follicles to die off. Hormone changes, genetics, environmental factors, and diet all play a role in how quickly this occurs.
Up to 40% of females over age 70 get hair loss. Men get it earlier, with 50% hair loss after the age of 50.
Core Strength and Back Ache
If you get experienced backache, you have possibly been advised to strengthen your core. It develops muscles in the back, hips, abdomen, legs, and trunk and supports the spine.
Yoga is one of the useful ways to prevent aging effects and keep you glowing even at 50.
According to yoga expert Swami Ramdev, yoga is the best way to control the aging effects and feel young. Early aging can be traumatic because dull skin, wrinkled skin, and graying hair may make your appearance unattractive. Before knowing which yoga helps to prevent premature aging, let’s find out how yoga helps the skin.
Yoga As A Remedy For Premature Aging
The present world is full of dust and pollution, which greatly affect skin health. Many of us run behind the different cosmetic commercials to treat skin and end up having no result. Because not everyone knows the correct way to care for the skin. Since they don’t get results and switch with other product, which also affects skin health and leads to damage.
To include, our sedentary lifestyles, where we are stuck to work chair for 8-hours every day may make the situation worse.
Yoga with its balancing ability helps to promote blood circulation, restore the damage and increase flexibility in the body. It also cleanses the system and relaxes and restores the damage. Yoga seems like magic helps to lift the face and glow skin. Keeping yourself active and following a healthy lifestyle also slow down the aging process.
Simhasana (Lion Pose)
Simhasana is a loin pose and basic level of Haths yoga Asana. When it is completely assumed, the pose looks like a roaring lion.
Do this yoga in the morning with an empty stomach and keep the bowels clean.
Practice the asana early in the morning on an empty stomach and clean bowels. Hold the pose for 30 seconds.
Simhasana As An Anti-Aging Help
It helps to increase blood circulation in the face and nourish skin from inside. It helps to glow the face and prevent wrinkles damage.
This yoga helps to increase vision by stimulating eye nerves. It also prevents other diseases and keeps you active and healthy.
Precautions
This yoga is safe to practice for anyone. If you possess knee problems, you can do this by resting on a chair.
Matsyasana (Fish Pose)
Matsyanasana is also known as the fish pose is named after Lord Vishnu avatar. Just like the fish protected the saved the sages from huge flood, this yoga will save from aging effects quickly. Perform this yoga in the morning with an empty stomach and be in this pose for 30-60 seconds.
Matsyasana As An Anti-Aging Help
Matsyasana helps to improve body posture and stand straight instead of hunching out of weakness. It stimulates the abdominal organs and prevents constipation and digestion problems. This yoga also relieves tension and irritability by keeping you active and fresh.
Precautions
- Individuals with low blood pressure should not do this yoga.
- People with migraines and insomnia also avoid this yoga.
- If you are feeling a back injury, do not do this yoga.
Dhanurasana (Bow Pose)
Dhanurasana knew a the Bow Pose resembles a stringed bow when accepted and thus gets its name. Through the bow, you point your bolt right and hit the objective. Similarly, practice Dhanurasana to look more youthful and better. It is an essential Vinyasa level yoga asana. Retain it for 15 to 30 seconds.
Dhanurasana As An Anti-Aging Help
Dhanurasana helps to boost digestion and appetite, which are signs of good health. It promotes the function of the pancreas and balances hormones. The pose treats back pain and bad working posture.
Precautions
If you are experiencing abnormal blood pressure, hernia, headaches, lower back pain, neck injuries, and migraines, then do not do this yoga.
Pregnant women should also skip this yoga.
Ardha Pincha Mayurasana
Ardha Pincha Mayurasana is also called Dolphin Pose. It is a slight variation of the Adho Mukha Svanasana. In this asana, your body forms a V shape that can provide many benefits. Perform this yoga in the morning with an empty stomach and hold it for 30-60 seconds. It is the basic level of Ashtanga yoga.Â
Ardha Pincha Mayurasana Prevent Ptemature Aging
This yoga helps to strengthen arms and legs muscles. Having strong limbs is a sign of a healthy body. It also helps to lower high blood pressure and early menopause symptoms and activate reproductive organs.
Vrikshasana (Tree Pose)
Vriskshasana is also named as a tree pose as it resembles a tree. Practice this yoga in the morning time with clear bowel. It is a beginner level of Hatha yoga asana. Hold this yoga for one minute.
Vrikshasana As An Anti-Aging Help
Vrikashana helps to balance and increase leg stability. It will keep you composed and prevent fragility. It develops self-confidence, which lowers with aging. This yoga pose also improves concentration and prevents memory loss.Â
Virabhadrasana
Virabhadrasana II also named Warrior poses after a warrior from Hindu Mythology called Virabhadra. The word warrior here means fighting against mind and body problems. Perform this yoga in the morning and keep the bowel clear. It is a beginner level of Vinyasa yoga asana. This requires holding for 30 seconds.
Virabhadrasana II As An Anti-Aging Help
Virabhadrasana II opens your lungs and chest and makes you ready for better relaxation. It develops the strength to make a big difference for you. The posture stimulates tired legs and allows you to move around effectively. It extends your shoulders, keeping them tight and from hanging.
Utkatasana
Utkatasana or the Chair Pose looks basic yet is hard to remain in. It resembles sitting on an imaginary chair however without the convenience of sitting on a genuine one. Practice Utkatasana in the first part of the day or night on a vacant stomach. Utkatasana is a novice-level Vinyasa yoga asana. This posture requires holding for 30-60 seconds.
Utkatasana As An Anti-Aging Aid
Utkatasana helps to stimulate the abdominal organs and heart, keeping you away from digestion problems and heart ailments. It helps to strengthen your back and motivate.
Pranayamas to stay healthy and young
Bhastrika
This pranayama performed in three ways. First, take breathe in five seconds and breath out in five seconds. In the seconds, breathe 2 & 1/2 seconds and release in two and half seconds.
Third, breath fast and release breath. Perform this pranayam continuously for five minutes. It helps to improve asthma, hypertension, heart disease, tumors, TV, BP, cirrhosis, liver, sinus, and energy level.
Kapalbhati
Perform this pranayama for 5-10 minutes. Take one-minute rest every 5-minutes. A normal person should perform 5-10 minutes 3-times. People with asthma, hypertension, anemia, heart blockage, BP, psoriasis, thyroid, and heart problems increase it to at least one hour.
Anulom Vilom
Take Padmasana position. Put the right hand’s ring finger and the little finger over the left side nose and put the thumb over the right nose.
Fold the index finger and middle finger collectively. Now fill the breath from the left nostril and stop it by combining the ring finger and the little finger. After this, push and remove the thumb from the right side nose, and exhale.
Ujjayi Pranayama
Breathe and breathe out as much as possible. After this, close the right nostril and clear it from the left nostril. By performing this asana, the mind stays calm and prevents asthma, migraine, insomnia, and TB.
Udgeeth Pranayama
Perform pranayama in a sit-down in Sukhasana and padmasana and chant OM with a peaceful mind. By doing this, one gets a relaxed mind and cures diseases like stress problems, grief, and blood pressure.
Surya Namaskar
There are 12-full poses in Surya Namaskar yoga asana. By doing this in front of the sun each morning, the body gets enough vitamin D, which assists to keep the body strong and healthy. It is important for diabetic patients. Doing Surya Namskar 24-times helps to burns 400 calories.
Yoga Benefits For Premature Aging
Improves Coordination And Balance
Most people struggle with body balancing as they age. Simple acts like sitting, walking, or reaching out to something complicated cause the body to imbalance. Body balance is something that all struggle with growing age. Yoga is an excellent help to balance the body. Practicing yoga with various poses like a high lunge, tree, chair extended triangle, and other yoga will increase flexibility and balance body.
Benefits to Osteoporosis
Premature aging causes a reduction in bone density and leads to osteoporosis. This problem creates a risk of fractures in the bone.
Doing helps to increase bone density and provide potential effects for the physical skeleton and build muscles and better balance.
Manage Menopausal Symptoms
Menopause is a stage that all woman has to through in their lifetime. It happens when a woman reaches 50-60 years. Some of the menopausal symptoms are osteoporosis, hot flashes, night sweats, fatigue, insomnia, facial wrinkles, and dry skin.
Practicing yoga helps to prevent discomforting effects of menopause.
Lower anxiety and depression
Doing yoga helps to relieve depression and anxiety as your age increased. Day-to-day life causes more stress and depression. Regular practice of yoga makes the life mind calm and body healthful.
Reduce the possibility of kyphosis
Kyphosis is a common problem that occurs as a person gets into their 60’s. It is a condition where an abnormal curvature happens in the cervical, sacral and thoracic. It will cause spinal height loss and affect flexibility and posture.
Maintain younger-looking skin
Younger skin look is important as age progress. Yoga is the most reliable way to improve skin health and shine at an older age.
Numerous examinations have demonstrated that yoga assists with diminishing the maturing signs and make you look more youthful. Doing standard yoga and face yoga assists with detoxing your skin and improve sparkle. It will beat wrinkles and listing skin.
Arthritis
Arthritis can lead to joint pain in everyday life. The pain may occur in the knees, wrists, hands, or elbows. It will make you feel creaky and stiff and limit you from your comfortable range of motion.
According to recent research, regular yoga practice can help to lower joint pain and enhance joint flexibility. Yoga also lowers the inflammation in the body.
Try to do light yoga while suffering from arthritis and avoid weight-bearing in your hands.
Spinal Stenosis
Spinal Stenosis is an ailment of narrowing the vertebral openings or spinal canal, which can squeeze the spinal cord and cause numbness and radiating pain in the hips, legs, and shoulders.
Properly doing regular yoga helps to reach side bending and forward folds and prevent extension to lower pain.
If you are suffering from osteoporosis and stenosis, then skip doing forward folds. Generally avoid big, and deep movement of spin. Doing safe yoga helps to develop strength and prevent chronic pain.
Blood Pressure
Several constant stress causes high blood pressure due to premature aging. One of three adults experiences high blood pressure in America. Rapidly shifting from standing upright to moving forward can increase dizziness, which is a typical symptom of low blood pressure. According to some studies, regular yoga can reduce blood pressure.
The essential thing to remember is to avoid moving your head below your heart if you have blood pressure.
Benefit Insomnia and Sleep Problem
Restlessness and night wakefulness causes to disrupt sleep. Slow breathing yoga helps to create a calm mind and relaxation. A slow stretching routine before sleep enhances tranquility and drowsiness. According to studies, yoga helps to fall asleep faster and induce longer sleep patterns. Workout of any type helps to create tiredness and boost exhaustion with better sleep quality.
Chronic Illness
Suffering from chronic illness can lead to hopelessness and pain and limit yoga practice. Yoga can be effective for pain management. It relieves fibromyalgia and rheumatoid arthritis. As yoga is adaptable, it can be performed anywhere.
Balance
The ability to balance involves both brain and body, when we do yoga, we do not lose balance and coordination, it helps to improve agility, which is necessary as you get older and prevent the risk of fall. Yoga also prevents the risk of bone fractures.
Flexibility
Yoga helps to create flexibility and prevent pain, stiffness, and aches in the body. For example, bending our body to pick up something does not cause any harm, but it makes the work to the spine and increases flexibility.
Breathing
Many people demotivate breathing exercise, but breathing is life. Yoga helps to enhance the capacity lungs and promote oxygen to all cells, which creates energy in the body. Make sure to breathe in the right way to manage blood pressure and digestion.
Body Awareness
Doing yoga also makes you learn more about your body. It improves body postures and sensitivity levels to some energy moving around. Regular yoga helps to create mindfulness to feel the body.
Disc issues
Bulging, herniated or slipped discs can squeeze the spinal cord near nerves and leads to limited movement, spasm, and radiating pain. Back pain and disc issues are more common in the lower lumbar region but may happen anywhere with the spine.
Doing regular yoga helps to develop core strength and spine flexibility. If you feel a disc problem, then do not perform forward fold till you treat it.
Nerve Pain and Neuropathy
When nerves are damaged, weakness, cramping, pain, numbness, or tingling can happen as a result. In external neuropathy, this often happens in hands, limbs, fingers, feet, and toes. Often caused by circulatory system problems, neuropathy also can be a side effect of other injuries or diseases.
Doing daily yoga increases circulation, movement alone can help to create body awareness.
The more you know your pain or numbness, the better you are making wise decisions with movement practices. Yoga makes you conscious of your body in a safe and quiet movement.
Ligament Tears
Ligament tears because of aging, overused joints, and stress, especially shoulders, knees, ankles, and hips. As we age, we put more stress on the joints, which can lead to tearing and abrasions. If the ligaments give out, or if the joint is damaged, you may get a replacement.
Yoga is helpful for ligament issues in many ways. First, yoga helps to increase muscle strength around joints. For example, will be good to protect hamstrings, glutes, and quadriceps. Much common yoga poses help to make legs strong. Yoga is also useful for recovering ligament tear injury and regulate movement.
Make sure to choose gentle practice as you heal and recover from injury. Yoga is very adaptable to continue even if you feel a knee or hip replacement.
Asthma
Age-related lung changes can cause asthma, as age increases, bouts of asthma may boost. If your asthma is induced by a workout, yoga is a good option for your heart rate is low. Yoga is best for asthmatic people.
Tendonitis
Although it is a temporary condition, tendon inflammation causes stiffness and joint pain, which makes it unable to bear weight. Tendons get damage as you age.
Acute tendonitis needs some days of rest. After healing, yoga can be helpful to create movement patterns. Because tendonitis is caused by repetitive movements, doing a variety of yoga poses provides change to continue movement but in various ways.