As people age, many experience gradual deterioration in their bodies, which is an unavoidable part of the aging process. In Hong Kong, everyone hopes to maintain youthful vitality, and understanding the signs of aging and how to cope with them may effectively slow this process down. Today, we will explore four major manifestations of aging and provide some simple yet effective countermeasures.
Firstly, a decrease in hormone levels is one of the primary signs of aging. As people grow older, hormones such as growth hormone, sex hormones, and insulin-like growth factors gradually decline in the body. This can affect our metabolism, leading to weight gain and decreased physical performance, and it may even impact our mood, causing feelings of depression. Therefore, maintaining a healthy lifestyle is crucial. We can enhance hormone secretion and stabilize our mood through regular exercise and a balanced diet.
Secondly, alongside the decrease in hormones, the loss of muscle mass becomes more apparent. Research indicates that starting at age 40, individuals lose approximately 8% of thigh muscle every decade. To prevent muscle loss, we can engage in aerobic exercises while also incorporating strength training, such as squats and weightlifting, to help strengthen muscle. Additionally, appropriate protein supplementation is necessary; it is recommended to consume about 1 to 1.2 grams of protein per kilogram of body weight to promote muscle growth.
Furthermore, bone density decreases with age, particularly noticeable after the age of 35. Preventing osteoporosis becomes especially important. We need to increase our intake of calcium and vitamin D, which are essential for bone health. At the age of 40, it is advisable to consider having a bone density test to understand the condition of our bones.
Lastly, the loss of collagen is another manifestation of aging. After the age of 20 to 25, our collagen production begins to decrease by about 1% each year. As we age, the elasticity and firmness of our skin are affected, making wrinkles more pronounced. To combat collagen loss, we should emphasize sun protection and avoid direct sunlight exposure. Additionally, maintaining a regular daily routine can help preserve skin health. Furthermore, considering professional beauty treatments, such as radiofrequency therapy or collagen stimulators, can aid in promoting collagen increase.
When facing aging, we need not fear, as it is a natural process. As long as we cultivate healthy habits combined with a proper diet and exercise, we can choose to embrace aging in a healthier way.