<ul>
<li>Eat a nutritious diet - Focus on fruits, vegetables, whole grains, and lean protein. Limit processed foods .</li>
<li>Stay active - Aim for 30 minutes a day, 5 days a week.</li>
<li>Avoid tobacco - Tobacco speeds up aging.</li>
<li>Drink alcohol in moderation - Alcohol increases your risk of chronic disease.</li>
<li>Attend regular checkups</li>
<li>Know your family history - To have appropriate screening or get early treatment for potential chronic diseases.</li>
<li>Engage your brain - by doing brain exercises.</li>
<li>Wear sunscreen - Sunscreen protects your skin from UV radiation, which can cause premature aging.</li>
</ul>

How to slow down aging

What is the best way to live longer? Here are a few factors within your control

scienceandnature

Science & Nature

longevity

Longevity

food

Food

health

Health

personaldevelopment

Personal Development

How To Live A Long Life

There are about 300+ theories of aging, some which have been broken down here. Along with them, certain lifestyle changes which could slow down the physiological effects of aging. is also given.

Some aging theories suggest cells have a predetermined lifespan, while others claim it’s caused by damage, genetics, evolution, or biochemical reactions.

Why Do We Age, and Can Anything Be Done to Stop or Slow it?

Wheat pushes the body to produce insulin. The glycaemic index of wheat is with an average of 72 higher than sugar with an average of 54.As this sugar level is this high the body can't burn it all and starts storing the energy in fat.

Wheat Carbs turn into Fat

Includes a sneak peek of Undoctored—the new book from Dr. Davis! In this #1 New York Times bestseller, a renowned cardiologist explains how eliminating wheat from our diets can prevent fat storage, shrink unsightly bulges, and reverse myriad health problems. Every day, over 200 million Americans consume food products made of wheat. As a result, over 100 million of them experience some form of adverse health effect, ranging from minor rashes and high blood sugar to the unattractive stomach bulges that preventive cardiologist William Davis calls "wheat bellies." According to Davis, that excess fat has nothing to do with gluttony, sloth, or too much butter: It's due to the whole grain wraps we eat for lunch. After witnessing over 2,000 patients regain their health after giving up wheat, Davis reached the disturbing conclusion that wheat is the single largest contributor to the nationwide obesity epidemic—and its elimination is key to dramatic weight loss and optimal health. In Wheat Belly, Davis exposes the harmful effects of what is actually a product of genetic tinkering and agribusiness being sold to the American public as "wheat"—and provides readers with a user-friendly, step-by-step plan to navigate a new, wheat-free lifestyle. Informed by cutting-edge science and nutrition, along with case studies from men and women who have experienced life-changing transformations in their health after waving goodbye to wheat, Wheat Belly is an illuminating look at what is truly making Americans sick and an action plan to clear our plates of this seemingly benign ingredient.

books

Books

Includes a sneak peek of Undoctored—the new book from Dr. Davis! In this #1 New York Times bestseller, a renowned cardiologist explains how eliminating wheat from our diets can prevent fat storage, shrink unsightly bulges, and reverse myriad health problems. Every day, over 200 million Americans consume food products made of wheat. As a result, over 100 million of them experience some form of adverse health effect, ranging from minor rashes and high blood sugar to the unattractive stomach bulges that preventive cardiologist William Davis calls "wheat bellies." According to Davis, that excess fat has nothing to do with gluttony, sloth, or too much butter: It's due to the whole grain wraps we eat for lunch. After witnessing over 2,000 patients regain their health after giving up wheat, Davis reached the disturbing conclusion that wheat is the single largest contributor to the nationwide obesity epidemic—and its elimination is key to dramatic weight loss and optimal health. In Wheat Belly, Davis exposes the harmful effects of what is actually a product of genetic tinkering and agribusiness being sold to the American public as "wheat"—and provides readers with a user-friendly, step-by-step plan to navigate a new, wheat-free lifestyle. Informed by cutting-edge science and nutrition, along with case studies from men and women who have experienced life-changing transformations in their health after waving goodbye to wheat, Wheat Belly is an illuminating look at what is truly making Americans sick and an action plan to clear our plates of this seemingly benign ingredient.

William Davis

Wheat Belly

In order to reduce the amount of anxiety that they'll experience in any given day from their allodoxaphobia, they may try to avoid people altogether. Though avoiding people may help to relieve some of the anxiety associated with their allodoxaphobia, it may only worsen their anxiety in the long run. Besides avoiding people who may judge them, they may also try to abstain from having opinions themselves. They may feel as though if they have opinions on things, especially <a href="https://samharris.org/response-to-controversy/">opinions about sensitive subjects </a>, that this may open the door for other people to judge them based on their positions

Succumbing to isolation

1) exposure therapy depending on intensity and expertised opinion 2) anti- anxiety medications3) Exercises 4) Yoga and mindful meditation5) Reducing caffeine 6) Dialectical behavioral therapy 7) cognitive behavioral therapy8) mindfulness based stress reduction

Suggested treatments:

Allodoxaphobia is the irrational fear of opinions. Someone suffering from this disorder may find it extremely difficult to cope with day to day life, whether due to actually being judged by others or merely due to their own paranoia. In some extreme cases, they may even experience full blown panic attacks that will require hospitalization.Their intense fear of may be deeply rooted in their own <a href="https://www.psychologytoday.com/us/blog/the-mindful-self-express/201512/the-3-most-common-causes-insecurity-and-how-beat-them">insecurities </a>as they may be extremely critical of themselves. So, essentially, they may fear that the opinions of other people are the same critical opinions that they have of themselves.

ALLODOXAPHOBIA

communication

Communication

Allodoxaphobia (Fear of Opinions)

<ol><li>VO2 max refers to the maximum amount of oxygen you can utilize during exercise.</li><li>It's commonly used to test the aerobic endurance or cardiovascular fitness of athletes before and at the end of a training cycle.</li><li>VO2 max is measured in milliliters of oxygen consumed in one minute, per kilogram of body weight (mL/kg/min). </li><li>It's not the same thing as <a href="https://www.cnet.com/how-to/how-to-measure-your-heart-rate/">heart rate</a>, though it can be just as effective, if not more so, to measure and track your fitness progress.</li><li>VO2 isn't excess post-exercise oxygen consumption (EPOC), which refers to the <a href="https://www.ncbi.nlm.nih.gov/pubmed/17101527">increase in oxygen your body uses after a workout</a>, not during.</li></ol>

What is VO2 Max and What It Is Not?

<ol><li>Although VO2 max is a good marker of fitness, it does present some downfalls. </li><li>You can't really get an accurate measure of it except in a lab with expensive clinical equipment which is why VO2 max is usually a fitness marker reserved for elite and professional athletes.</li></ol>

How do you test VO2 max?

Like heart rate, there's no one "good" VO2 max. Your VO2 max will differ from someone else's based on age, gender, fitness level and outside factors like altitude. For example:<ul><li>The average sedentary (inactive) male <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0073182#references">achieves a VO2 max </a>of about 35 to 40 mL/kg/min, and the average sedentary female scores approximately 27 to 30 mL/kg/min.</li><li>Elite male runners have shown VO2 maxes of up to 85 mL/kg/min, and elite female runners have scored up to 77 mL/kg/min.</li><li>A <a href="https://www.verywellfit.com/what-is-vo2-max-3120097">good VO2 max </a>for a 25-year-old male is 42.5-46.4 mL/kg/min, while a <a href="https://www.verywellfit.com/vo2-max-norms-for-women-3120275">good value for a 25-year-old female </a>is 33.0-36.9 mL/kg/min.</li></ul>

What should my VO2 max be?

<ol><li>To measure VO2 max, you wear a mask and heart rate monitor hooked up to a treadmill or stationary bike. </li><li>The mask is connected to a machine that collects and measures the volume of oxygen you inhale, and the amount of air you exhale. </li><li>You'll slowly increase exercise intensity on the treadmill or bike — getting faster and/or adding more resistance — until your oxygen consumption remains steady despite an increase in intensity.</li></ol>

How do you test VO2 Max (cont.)

<ol><li>Once you reach that plateau, your body moves from <a href="https://www.sciencedirect.com/topics/medicine-and-dentistry/aerobic-metabolism">aerobic metabolism </a>to <a href="https://www.sciencedirect.com/topics/medicine-and-dentistry/anaerobic-metabolism">anaerobic metabolism </a>— that is, your body stops using oxygen to fuel the breakdown of carbohydrates, amino acids, and fats because there isn't enough oxygen there.</li><li>Shortly after you reach that switch, your potential workload plateaus and muscle fatigue sets in. </li><li>You have to return to an aerobic state of movement to keep going.</li></ol>

How do you test VO2 Max? (cont.)

<ol><li>Until recently, the highest VO2 max ever measured was that of Bjørn Dæhlie, an Olympic skier who <a href="https://www.runnersworld.com/training/a20832549/who-has-the-greatest-vo2max-of-them-all/">reportedly achieved a VO2 max of 96 ml/kg/min in the 1990s </a>. </li><li>A young cyclist from Norway reportedly ousted Dæhlie with a VO2 max of 97.5 ml/kg/min, though scientists are <a href="https://www.ncbi.nlm.nih.gov/pubmed/31194601">still trying to figure out if that reading was accurate </a>. </li></ol>

The Highest VO2 Max Measured

<ol><li>Increasing your body's capacity to utilize oxygen is one surefire way to get you closer to your endurance-related goals — a higher VO2 max essentially extends your breaking point.</li><li>High-intensity interval training is one of the <a href="https://journals.lww.com/nsca-jscr/Fulltext/2012/01000/Effect_of_High_Intensity_Interval_Training_on.18.aspx">best ways to improve your VO2 max</a>. It works because you train your body to work at incredibly high levels for a period of time just long enough to push or surpass your anaerobic threshold before returning to a steadier, aerobic state. </li><li>In a theoretical sense, any exercise that pushes your limits can increase your VO2 max.</li></ol>

How to Increase Your VO2 Max 

VO2 max is like a muscle of its own. If you run at the same easy pace for the same amount of time every day, you won't get faster or better at running. Instead, try adding intervals to your run. For example: <ul><li>Run fast for one minute</li><li>Jog slowly for two minutes</li><li><a href="https://www.cnet.com/tags/sprint/">Sprint</a> for 30 seconds</li><li>Jog slowly for two minutes</li><li>And so forth</li></ul>If running isn't your thing, you can apply the same principles to swimming, cycling, rowing, or any cross-training activity.

How to Increase Your VO2 Max (cont.) 

What does VO2 max mean for fitness and how can you increase it?

VO2 max: How it can help you run faster or train better

As much as I like to clear my mind, I also like to fill it with new and useful information. I might walk while listening to a podcast or an audio book, or even the recording of a webinar I signed up for but wasn’t able to attend. Or I might take some photos with my phone of a tree or an animal I can’t identify and look it up when I get home.

3. Walk for learning

For those of us who can walk, we know that we can walk for exercise and for transportation. And here are five additional ways to walk with purpose:

5 ways to walk with a purpose

While you can walk alone, you don’t have to. And these days, walking is one of the safer activities available to us. Invite a friend or family member to join you — in person when it’s doable, safe, and responsible — and over the phone when it isn’t.

2. Walk for connection

Sometimes I’ll arrange a coaching call with a client who has also committed to walk and talk. I am also productive when I walk, and sometimes dictate brainstorming ideas, or even a new article, into my phone’s voice recorder. When I come home, I have something I can cross off my to-do list, in addition to that day’s walk.

5. Walk for productivity

As someone who has experienced both chronic and acute back pain, I often walk with a focus on how lucky I feel to be able to walk — and the relief of being pain-free. Or that I have a clean, hot shower waiting for me at the end of my walk. Or I might even focus on the gift of being alive right now, when so many have died.

4. Walk for gratitude

In his New Yorker article, “<a href="https://www.newyorker.com/tech/annals-of-technology/walking-helps-us-think">Why Walking Helps Us Think </a>,” journalist Ferris Jabr writes that when we go for a walk, we perform better on tests of <a href="http://www.ncbi.nlm.nih.gov/pubmed/23509628">memory </a> and <a href="http://www.tandfonline.com/doi/abs/10.1080/01443410.2012.723612?journalCode=cedp20#.U87H-Khk7TI">attention </a>; our brain cells build <a href="http://www.ncbi.nlm.nih.gov/pubmed/20890449">new connections </a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3039208/">staving off the usual withering of brain tissue </a>that comes with age.

Not only good for the body but also for the mind

These are trying times. The global pandemic has robbed so many of us of so much, and yet, most of us can still find perspective in the struggle. On days when I need some perspective, I’ll stroll while looking at the sun, the trees, or the water. Those views remind me to reflect on the expanse of the universe, to appreciate the beauty of nature, and prompt me to consider how much world there still is for me to explore (when it’s safe to do so).

1. Walk for perspective

Breaking up your day by going outside can boost your mood, brainpower, and creativity.

Why Do We Age, and Can Anything Be Done to Stop or Slow it?

Wheat Belly

Allodoxaphobia (Fear of Opinions)

It's time to Read like a Pro.

VO2 max: How it can help you run faster or train better

It's time to
Read like a Pro.