Cancer

My uncle passed away after suffering from cancer for 2 years. Back to his days torturing by cancer, I’ve seen him went through really tough times: different treatments, various medicine, and etc. This has made me think a lot… Since human civilization begins, this disease has not been cured in whatever possible ways. I started to do some diggings on cancer, and below is what I got:


1.0 What is cancer?

Cancer is also known as “Carcinoma” or “Malignant tumor”. It is a kind of diseases characterized by uncontrolled cell growth. There are more than 100 different types of cancer, and each is classified by the type of cell that is initially affected. Cancerous cells are also called malignant cells.


2.0 Causes Of Cancer

Cancer grows out of normal cells in the body. Normal cells multiply when the body needs them, and die when the body doesn't need them. Cancer appears to occur when the growth of cells in the body is out of control and cells divide too quickly. There are many different kinds of cancers. Cancer can develop in almost any organ or tissue, such as the bones, breast, colon, lung, skin, or nerve tissue. There are many causes of cancers, including:
•Benzene and other chemicals
•Excessive alcohol consumed
•Environmental toxins (poisonous mushrooms)
•Excessive sunlight exposure
•Genetic problems
•Obesity
•Radiation
•Viruses
However, the cause of many cancers still remains unknown.


3.0 Symptoms

Cancer symptoms are quite varied and depend on where the cancer is located, where it has spread, and how big the tumor is. Some cancers can be felt or seen through the skin, while some may not have any symptoms at all. In certain cancers, such as pancreatic cancer, symptoms often do not start until the disease has reached a critical stage. The following symptoms can occur with most cancers:
•Chills •Fatigue •Fever •Loss of appetite •Malaise •Night sweats •Weight loss


4.0 Treatment

Generally, there is no single treatment for cancer, and patients often receive a combination of therapies and palliative care. Cancer treatment depends on the type of cancer, the stage of the cancer and how much it has spread, age, health status, and additional personal characteristics. Treatments usually fall into one of the following categories: surgery, radiation, chemotherapy, immunotherapy, hormone therapy, or gene therapy.
Detected & Not spread => Surgery
Not removable => Radiation, Chemotherapy
Unfortunately, there is still no complete technology or medical treatments which is able to cure cancer.


5.0 Prevention

Study suggests that certain practices and behaviors to prevent cancer as below:
- Healthy diet
- Exercising regularly
- Limiting alcohol
- Maintaining a healthy weight
- Minimizing the exposure to radiation and toxic chemicals
- Not smoking or chewing tobacco
- Reducing sun exposure

Hypertension (HTN) / High Blood Pressure

High blood pressure (HBP) or hypertension means high pressure (tension) in the arteries. Arteries are vessels that carry blood from the pumping heart to all the tissues and organs of the body. High blood pressure does not mean excessive emotional tension, although emotional tension and stress can temporarily increase blood pressure. Normal blood pressure is below 120/80; blood pressure between 120/80 and 139/89 is called "pre-hypertension", and a blood pressure of 140/90 or above is considered high. Persistent hypertension is one of the risk factors for stroke, myocardial infarction, heart failure and arterial aneurysm, and is a leading cause of chronic kidney failure. Moderate elevation of arterial blood pressure leads to shortened life expectancy. Dietary and lifestyle changes can improve blood pressure control and decrease the risk of associated health complications, although drug treatment may prove necessary in patients for whom lifestyle changes prove ineffective or insufficient.

Causes Of High Blood Pressure

Two forms of high blood pressure have been described: essential (or primary) hypertension and secondary hypertension. Essential hypertension is a far more common condition and accounts for 95% of hypertension. The cause of essential hypertension is multifactorial, that is, there are several factors whose combined effects produce hypertension. In secondary hypertension, which accounts for 5% of hypertension, the high blood pressure is secondary to (caused by) a specific abnormality in one of the organs or systems of the body. (Secondary hypertension is discussed further in a separate section later.
In over 90% of cases, the cause of high blood pressure (hypertension) is unknown but several factors can increase your risk of developing the condition.
Where there is no specific cause, high blood pressure is referred to by doctors as primary high blood pressure (or essential high blood pressure).
Factors that can raise the risk of developing primary high blood pressure include:-

•Aging: the risk of developing high blood pressure increases as you get older
•Genetic: a family history of high blood pressure
•Being of African or Caribbean origin
•High intake of salt - exceeding 5.8 grams daily
•Lack of exercise
•Being overweight
•Smoking
•Drinking large amounts of alcohol
•Stress

About 1 in 10 cases of high blood pressure are the result of an underlying condition or cause. These cases are referred to as secondary high blood pressure. Common causes of secondary high blood pressure include:-

•Kidney disease
•Diabetes
•Narrowing of the arteries (large blood vessels) supplying the kidneys
•Hormonal conditions, such as Cushing's syndrome (body produces excess of steroid hormones)
•Conditions that affect the body’s tissue, such as lupus
•Oral contraceptive pill
•Painkillers known as Non-Steroidal Anti-Inflammatory drugs (NSAIDs), such as ibuprofen
•Recreational drugs, such as cocaine, amphetamines and crystal methamphetamine

2.0 Treatment For High Blood Pressure

Basically, there’re two main treatment which can deal with high blood pressure. The treatment goal is blood pressure below 140/90 and lower for people with other conditions, such as diabetes and kidney disease. Adopting healthy lifestyle habits is an effective first step in both preventing and controlling high blood pressure. If lifestyle changes alone are not effective in keeping your pressure controlled, it may be necessary to add blood pressure medications. Below is about blood pressure-lowering lifestyle habits and blood pressure medications:-

Lifestyle Treatment

Lose weight => Losing some excess weight can make a big difference. Blood pressure can fall by up to 2.5/1.5 mm Hg for each excess kilogram which is lost. Losing excess weight has other health benefits too.

Regular physical activity => Do some physical activity on five or more days of the week, for at least 30 minutes. For example, brisk walking, swimming, cycling, dancing, etc. Regular physical activity can lower blood pressure in addition to giving other health benefits. Doing regular physical activity five times a week, can reduce systolic blood pressure by 2-10 mm Hg.

Healthy diet =>

~ Ideally 7-9 portions, of a variety of fruit and vegetables per day.

~ The bulk of most meals should be starch-based foods (cereals, wholegrain bread, potatoes, rice, pasta), plus fruit and vegetables.

~ Reduce fatty food such as fatty meats, cheeses, full-cream milk, fried food, butter, etc. Use low-fat, mono-unsaturated or polyunsaturated spreads.

~ Limit salt in daily meals, the amount of salt that we consume can have an effect on our blood pressure. Government guidelines recommend that we should have no more than 5-6 grams of salt per day.

~ Drink alcohol in moderation. A small amount of alcohol (1-2 units per day) may help to protect you from heart disease. One unit is in about half a pint of normal-strength beer, or two thirds of a small glass of wine, or one small pub measure of spirits.

•Men should drink no more than 21 units of alcohol per week (and no more than four units in any one day).
•Women should drink no more than 14 units of alcohol per week (and no more than three units in any one day).Study showed that cutting back alcohol consumption to the recommended limits can lower a high systolic blood pressure by up to 10 mm hg.

A healthy diet provides benefits in different ways. For example, it can lower cholesterol, help control body weight, and has plenty of vitamins, fibre, and other nutrients which help to prevent certain diseases. Some aspects of a healthy diet also directly affect blood pressure. For instance, if you have a poor diet and change to a diet which is low-fat, low-salt, and high in fruit and vegetables, it can lower systolic blood pressure by up to 11 mm Hg.

Medication Treatment

Medication to lower blood pressure is usually advised for:

- All people who have a blood pressure that remains at 160/100 mm Hg or above after a trial of any relevant lifestyle changes.
- People with a blood pressure that remains at 140/90 mm Hg or above after a trial of any relevant lifestyle changes and who have: Diabetes; existing Cardiovascular disease
- People with a blood pressure of 130/80 mm Hg or more who have certain diseases. For example, people who have certain complications from diabetes, people who have had a recent heart attack, stroke or transient ischaemic attack (TIA) - sometimes called a mini-stroke. Also, some people with certain chronic kidney diseases.

Medicine for high blood pressure as below:

Diuretics - sometimes called "water pills" because they work in the kidney and flush excess water and sodium from the body.
Beta-blockers - reduce nerve impulses to the heart and blood vessels. This makes the heart beat slower and with less force. Blood pressure drops and the heart works less hard.
ACE inhibitors - Angiotensin converting enzyme (ACE) inhibitors prevent the formation of a hormone called angiotensin II, which normally causes blood vessels to narrow. The ACE inhibitors cause the vessels to relax and blood pressure goes down.
Angiotensin antagonists - shield blood vessels from angiotensin II. As a result, the vessels become wider and blood pressure goes down.
Calcium channel blockers (CCBs) - keep calcium from entering the muscle cells of the heart and blood vessels. This causes the blood vessels to relax and pressure goes down.
Alpha-blockers - reduce nerve impulses to blood vessels, which allows blood to pass more easily, causing the blood pressure to go down.
Alpha-beta-blockers - work the same way as alpha-blockers but also slow the heartbeat, as beta-blockers do. As a result, less blood is pumped through the vessels and the blood pressure goes down.
Nervous system inhibitors - relax blood vessels by controlling nerve impulses. This causes the blood vessels to become wider and the blood pressure to go down.
Vasodilators - directly open blood vessels by relaxing the muscle in the vessel walls, causing the blood pressure to go down.
In most cases, medication is needed for life. However, in some people whose blood pressure has been well controlled for three years or more, medication may be able to be stopped.
If you stop medication, you should have regular blood pressure checks. In some cases the blood pressure remains normal. However, in others it starts to rise again. If this happens, medication can then be started again.


Notes:
§ Reader’s Digest Asian health survey indicates that 61.6% of Malaysian respondents are affected by high blood pressure followed by high cholesterol (48.2%), obesity (40.7%) and diabetes (36.6%).
§ High blood pressure is often called the silent killer because in the initial stages it presents with no symptoms. It is only after an organ in the body is irritated or damaged, that the consequences of high blood pressure are realized.

ACNE (PIMPLES)


1.0 What is acne?

Acne (acne vulgaris, common acne) is a disease of the hair follicles of the face, chest, and back that affects almost all males and females during puberty; also known as pimples. Pimples form when hair follicles under your skin clog up. Most pimples form on the face, neck, back, chest and shoulders. Anyone can get acne, but it is common in teenagers and young adults. It is not serious, but it can cause scars.


1.1 What cause acne?

Acne happens when sebaceous (oil) glands attached to the hair follicles are stimulated at the time of puberty by elevated levels of male hormones. Sebum (oil) is a natural substance which lubricates and protects the skin. Associated with increased oil production is a change in the manner in which the skin cells mature so that they are predisposed to clog the follicular openings or pores. The clogged hair follicle gradually enlarges, producing a bump. As the follicle enlarges, the wall may rupture, allowing irritating substances and normal skin bacteria access into the deeper layers of the skin, ultimately producing inflammation.
Inflammation near the skin's surface produces a pustule; deeper inflammation results in a papule (pimple); deeper still and it's a cyst. If the oil breaks through to the surface, the result is a "whitehead." If the oil accumulates melanin pigment or becomes oxidized, the oil changes from white to black, and the result is a "blackhead." Blackheads are therefore not dirt and do not reflect poor hygiene.

There’s no factor causes acne; however some factors are believed to play a role in acne:-
•Heredity: With the exception of very severe acne, most people do not have the problem exactly as their parents did. Almost everyone has some acne at some point in their life.

•Food: Teens are often told to avoid pizza, chocolate, greasy and fried foods, and junk food. While these foods may not be good for overall health, they don't cause acne or make it worse. Although some recent studies have implicated milk and pure chocolate in aggravating acne, these findings are very far from established.

•Dirt: As mentioned, "blackheads" are oxidized oil, not dirt. Sweat does not cause acne, therefore, it is not necessary to shower instantly after exercise for fear that sweat will clog pores. On the other hand, excessive washing can dry and irritate the skin.

•Stress: Some people get so upset by their pimples that they pick at them and make them last longer. Stress does not really cause acne; somehow stress can make it worse.

Anyway, in occasional patients, the following may be contributing factors:
•Pressure: In some patients, pressure from objects, such as helmets, chin straps, collars, suspenders, and the like can aggravate acne.

•Drugs: Some medications may cause or worsen acne, such as those containing iodides, bromides, or oral or injected steroids (either the medically prescribed prednisone [Deltasone, Orasone, Prednicen-M, Liquid Pred] or the steroids that bodybuilders or athletes take). Other drugs that can cause or aggravate acne are anticonvulsant medications and lithium (Eskalith, Lithobid), which is used to treat bipolar disorder. Most cases of acne, however, are not drug related.

•Occupations: In some jobs, exposure to industrial products like cutting oils may produce acne.

•Cosmetics: Some cosmetics and skin-care products are pore clogging ("comedogenic"). Among many available brands of skin-care products, it is crucial to read the list of ingredients and choose those which have water listed first or second if you are concerned about acne. These "water-based" products are usually safe.

1.2 What can we do about acne?

Cleansing and skin care: Despite what you read in popular style and fashion magazines, there is no magic product or regimen that is right for every person and situation.

•Mild cleansers: Washing once or twice a day with a mild cleansing bar or liquid, will keep the skin clean and minimize sensitivity and irritation.

•Exfoliating cleansers and masques: A variety of mild scrubs, exfoliants, and masks can be used. These products contain either fine granules or salicylic acid in a concentration that makes it a very mild peeling agent. These products remove the outer layer of the skin and thus open pores. Products containing glycolic or alpha hydroxy acids are also gentle skin exfoliants.

•Retinol: Not to be confused with the prescription medication Retin-A, this derivative of vitamin A can help promote skin peeling.

Kill the bacteria:
•Antibacterial cleansers: The most popular ingredient in over-the-counter antibacterial cleansers is benzoyl peroxide.

•Topical (external) applications: These products come in the form of gels, creams, and lotions, which are applied to the affected area. The active ingredients that kill surface bacteria include benzoyl peroxide, sulfur, and resorcinol. Some brands promoted on the Internet and cable TV (such as ProActiv) are much more costly than identical products you can buy in the drugstore.

Benzoyl peroxide causes red and scaly skin irritation in a small number of people, which goes away as soon as you stop using the product. Keep in mind that benzoyl peroxide is a bleach, so do not let products containing benzoyl peroxide leave unsightly blotching on colored clothes, shirts, towels, and carpets.

Reduce the oil:
You cannot stop your oil glands from producing oil. Even isotretinoin (Accutane, see below) only slows down oil glands for a while; they come back to life later. What you can do is to get rid of oil on the surface of the skin and reduce the embarrassing shine.

•Use a gentle astringent/toner to wipe away oil. (There are many brands available in pharmacies, as well as from manufacturers of cosmetic lines.)

•Products containing glycolic acid for instance blemish control wipes are also mildly helpful in clearing the skin by causing the superficial layer of the skin to peel (exfoliate).

•Masks containing sulfur and other ingredients draw out facial oil.

•Antibacterial pads containing benzoyl peroxide have the additional benefit of helping you wipe away oil.

ASTHMA


1.0 What is asthma?

Asthma is a chronic inflammation of the bronchial tubes (airways) that causes swelling and narrowing (constriction) of the airways. The result is difficulty breathing. The bronchial narrowing is usually either totally or at least partially reversible with treatments.
Bronchial tubes that are chronically inflamed may become overly sensitive to allergens (specific triggers) or irritants (nonspecific triggers). The airways may become "twitchy" and remain in a state of heightened sensitivity. This is called "bronchial hyperreactivity" (BHR). It is likely that there is a spectrum of bronchial hyperreactivity in all individuals. However, it is clear that asthmatics and allergic individuals (without apparent asthma) have a greater degree of bronchial hyperreactivity than nonasthmatic and nonallergic people. In sensitive individuals, the bronchial tubes are more likely to swell and constrict when exposed to triggers such as allergens, tobacco smoke, or exercise. Amongst asthmatics, some may have mild BHR and no symptoms while others may have severe BHR and chronic symptoms.
Asthma affects people differently. Each individual is unique in their degree of reactivity to environmental triggers. This naturally influences the type and dose of medication prescribed, which may vary from one individual to another.

An estimated 300 million people worldwide suffer from asthma.
How does asthma affect breathing?
Asthma causes a narrowing of the breathing airways, which interferes with the normal movement of air in and out of the lungs. Asthma involves only the bronchial tubes and does not affect the air sacs or the lung tissue. The narrowing that occurs in asthma is caused by three major factors: inflammation, bronchospasm, and hyperreactivity.


2.0 Which triggers cause an asthma attack?

Asthma symptoms may be activated or aggravated by many agents. Not all asthmatics react to the same triggers. Additionally, the effect that each trigger has on the lungs varies from one individual to another. In general, the severity of your asthma depends on how many agents activate your symptoms and how sensitive your lungs are to them. Most of these triggers can also worsen nasal or eye symptoms.
Triggers fall into two categories:-

•allergens ("specific");
•nonallergens -- mostly irritants (nonspecific)

Once your bronchial tubes (nose and eyes) become inflamed from an allergic exposure, a re-exposure to the offending allergens will often activate symptoms. These "reactive" bronchial tubes might also respond to other triggers, such as exercise, infections, and other irritants.

The following is a simple checklist.
Common asthma triggers:
Allergens
•"seasonal" pollens
•year-round dust mites, molds, pets, and insect parts
•foods, such as fish, egg, peanuts, nuts, cow's milk, and soy
•additives, such as sulfites
•work-related agents, such as latex, epoxides, and formaldehyde

Allergy fact
About 80% of children and 50% of adults with asthma also have allergies.
Irritants
•respiratory infections, such as those caused by viral "colds," bronchitis, and sinusitis
•drugs, such as aspirin, other NSAIDs (nonsteroidal antiinflammatory drugs), and beta blockers (used to treat blood pressure and other heart conditions)
•tobacco smoke
•outdoor factors, such as smog, weather changes, and diesel fumes
•indoor factors, such as paint, detergents, deodorants, chemicals, and perfumes
•night time
•GERD (gastroesophageal reflux disorder)
•exercise, especially under cold dry conditions
•work-related factors, such as chemicals, dusts, gases, and metals
•emotional factors, such as laughing, crying, yelling, and distress
•hormonal factors, such as in premenstrual syndrome


3.0 Asthma symptoms and signs

The symptoms of asthma vary from person to person and in any individual from time to time. It is important to remember that many of these symptoms can be subtle and similar to those seen in other conditions. All of the symptoms mentioned below can be present in other respiratory, and sometimes, in heart conditions. This potential confusion makes identifying the settings in which the symptoms occur and diagnostic testing very important in recognizing this disorder.
Below are the four major recognized asthma symptoms:
•Shortness of breath, especially with exertion or at night
•Wheezing is a whistling or hissing sound when breathing out
•Coughing may be chronic, is usually worse at night and early morning, and may occur after exercise or when exposed to cold, dry air
•Chest tightness may occur with or without the above symptoms


Asthma fact
Asthma is classified according to the frequency and severity of symptoms, or "attacks," and the results of pulmonary (lung) function tests.

•30% of affected patients have mild, intermittent (less than two episodes a week) symptoms of asthma with normal breathing tests
•30% have mild, persistent (two or mores episodes a week) symptoms of asthma with normal or abnormal breathing tests
•40% have moderate or severe, persistent (daily or continuous) symptoms of asthma with abnormal breathing tests


4.0 Asthma Treatment

The goal of treatment is to avoid the substances that trigger your symptoms and control airway inflammation. You and your doctor should work together as a team to develop and carry out a plan for eliminating asthma triggers and monitoring symptoms.
There are two basic kinds of medication for treating asthma:
- Control drugs to prevent attacks
- Quick-relief drugs for use during attacks
Control drugs for asthma control your symptoms if you don't have mild asthma. You must take them every day for them to work. Take them even when you feel okay.
The most common control drugs are:
Inhaled corticosteroids (such as Azmacort, Vanceril, AeroBid, Flovent) prevent symptoms by helping to keep your airways from swelling up.
Long-acting beta-agonist inhalers also help prevent asthma symptoms. Do not take long-acting beta-agonist inhaler drugs alone. These drugs are generally used together with an inhaled steroid drug. It may be easier to use an inhaler that contains both drugs.
Other control drugs that may be used are:
Leukotriene inhibitors (such as Singulair and Accolate)
Omalizumab (Xolair), which blocks a pathway that the immune system uses to trigger asthma symptoms
Cromolyn sodium (Intal) or nedocromil sodium (Tilade)
Aminophylline or theophylline (rarely used anymore)
Asthma quick-relief drugs work fast to control asthma symptoms:

You take them when you are coughing, wheezing, having trouble breathing, or having an asthma attack. They are also called "rescue" drugs.
They also can be used just before exercising to help prevent asthma symptoms that are caused by exercise.
Tell your doctor if you are using quick-relief medicines twice a week or more to control your asthma symptoms. Your asthma may not be under control, and your doctor may need to change your dose of daily control drugs.
Quick-relief drugs include:
Short-acting bronchodilators (inhalers), such as Proventil, Ventolin, and Xopenex
Your doctor might prescribe oral steroids (corticosteroids) when you have an asthma attack that is not going away. These are medicines that you take by mouth as pills, capsules, or liquid. Plan ahead. Make sure you do not run out of these medications.
A severe asthma attack requires a check-up by a doctor. You may also need a hospital stay, oxygen, and medications given through a vein (IV).
Asthma action plans are written documents for anyone with asthma. An asthma action plan should include:
- A plan for taking asthma medications when your condition is stable
- A list of asthma triggers and how to avoid them
- How to recognize when your asthma is getting worse and when to call your doctor or nurse
A peak flow meter is a simple device to measure how quickly you can move air out of your lungs.
It can help you see if an attack is coming, sometimes even before any symptoms appear. Peak flow measurements can help show when medication is needed, or other action needs to be taken.
Peak flow values of 50% - 80% of a specific person's best results are a sign of a moderate asthma attack, while values below 50% are a sign of a severe attack.

Ageing

Ageing can be defined as the progressive deterioration in the structure and function of the cells, tissues, organ and organ systems of the organism with advancing age. Ageing in humans refers to a multidimensional process of physical, psychological, and social change. Some dimensions of ageing grow and expand over time, while others decline. Reaction time, for example, may slow with age, while knowledge of world events and wisdom may expand. Research shows that even late in life, potential exists for physical, mental, and social growth and development. Ageing is an important part of all human societies reflecting the biological changes that occur, but also reflecting cultural and societal conventions. Roughly 100,000 people worldwide die each day of age-related causes.


Symptoms of Ageing

Basically, there are physical changes occur in the cells inside human body and are manifested outside body. The accumulation of aging took many years. Some noticeable physical signs of human aging are:-

• the graying of hair
• a diminished hearing or seeing human ability
• the appearance of wrinkles and uneven skin tone on face and hands.

There are also stages of aging inside human body that are not seen by human eyes. But they make you aware that there is aging indeed, by the symptoms and signs your human body exhibits.
Human aging involves decline in the cellular level and inflammation. According to most scientists, aging is caused by the interplay of many factors such as a somatic mutation in your genes and cellular retirement. Yes, your cells also retire.
How does aging become one of the leading causes of cancer disease? As you already know, the disease develops in and attacks your cells. And because you are only human, you grow older and the following changes which are not visible happen:

• your ability to respond to stress decreases
• your immune system weakens
• your cells become unhealthy and sick.

What causes cellular aging? It is due to the damage you may have subjected your human body to over the years. Cellular damage may be caused by an unhealthy lifestyle which includes unhealthy eating habits, being overweight or obese and lack of physical activity.
The effects of these poor lifestyle habits add up as you grow old. And since you got a human body, your risk for getting such a life-threatening disease also increases.


How To Combat Ageing

Studies had shown that ways to against ageing. Somehow, the study isn't likely to result in helping people live longer; To these scientists, finding ways to help older people live more healthfully, not necessarily longer, is the more realistic goal.

"You can't prevent the aging process itself," "You can do things to not accelerate it."

There’s a few ways which able to combat ageing:-

1. Drink a lot of water
The benefits of drinking water cannot be understated. It is used by the body to flush out toxins and other waste products. Water also is one of the best tools for weight loss, besides assisting in clearing your skin.
Drinking a good amount of water could lower your risks of a heart attack. A six-year study published in the May 1, 2002 American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses.
The important question to bear in mind is how much water should one consume? The amount would be different for different people, depending on factors such as the body weight, physical activity, health of the person, etc. However, you should avoid drinking water only when you are thirsty, instead you should make a routine – drink a glass of water first thing in the morning, another glass with each meal, one between meals and before, during and after a workout. Thus you should ensure that you do not feel thirsty.

2. Have an anti-oxidant rich diet
It is a well-known fact that the aging process is directly influenced by the food you eat. Hence you should consume a lot of fresh fruits and vegetables such as broccoli, tomatoes, carrots, squash, berries, apricots, and pink grapefruit, as they are rich in anti-oxidizing agents. The anti-oxidizing agents or antioxidants as they are commonly referred to, protect the cells of our bodies from the damage caused by free radicals. This in effect means they slow down the aging process of the body and thus help you live a long, healthy life.
Also you must ensure that you get sufficient doses of Vitamin C & Vitamin E as these two are important anti-oxidants. The common sources of Vitamin C are citrus fruits such as oranges and lime, green peppers, broccoli, green leafy vegetables, strawberries and tomatoes. Whereas nuts & seeds, whole grains, green leafy vegetables, vegetable oil and liver oil contain Vitamin E.

3. Ensure that you exercise regularly
Exercise will not only help you lose weight and stay in shape, but it also helps in slowing down the aging process. If you exercise regularly, a number of ailments associated with aging can be reduced. These include insomnia, back and joint pain, flexibility, stress related disorders, weight-gain, etc. Also exercise has the added advantage of making you feel more energetic, preventing the incidence of high blood pressure, increasing blood flow to your skin, reducing stress and increasing your metabolism rate.
Another aspect of exercise – especially during the aging process – is that it helps you be more independent and increases your self-esteem, thus reducing the phobias/fears normally associated with aging.

4. Reduce stress
You would be familiar with stress and its harmful effects on the human body. However, you must remember that not all stress is bad! To a certain extent, stress is needed by the body to perform its day-to-day functions.
The problem arises when the stress level increases and the body is affected by its harmful effects. Hence in order to minimize the damage done to the body by excess stress, it is necessary to keep it in check. There are many ways by which this can be done such as deep breathing, listening to soothing music, meditation, yoga, etc.
Another way to alleviate stress is to learn the art of time management in your daily life. This will help you allocate some time for yourself on a daily basis, which can be used for practicing meditation or any other technique to reduce stress.

5. Sufficient sleep
The lack of sufficient sleeps not only makes you age faster but also makes you look older.
When you do not get enough sleep, you feel tired and find it difficult to concentrate. Also you tend to be irritable and grumpy; as a result you may not be able to perform your tasks efficiently. The best way to avoid all the problems caused by lack of sufficient sleep would be to ensure that you get a good night’s rest.
The main problem is how many hours of sleep does an individual require? This figure differs from person-to-person and generally reduces as one grows older. A good way to check if you are receiving adequate sleep is to see if you feel refreshed when you wake up in the morning and you do not feel sleepy during the day. If not, chances are you are not getting sufficient sleep. In such a scenario, it is essential to sleep for some more time and see if the drowsiness reduces.