Many of us, especially women, dread the thought of aging. The changes in our hair, skin and body allow for only one conclusion: gravity is a cruel and nasty thing. But here is another, though more subtle, sign of aging that sneaks up on you: the switch from being called 'Miss' one day to 'Ma'am' the next. It's a change that leaves you wondering, "is it my clothes, my 'air' of responsibility or my darn crow's feet?"
Generally, not aging well means you look older than expected for your age. It is also safe to say that if you do not appear to be aging well on the outside, your insides are not aging well, either. Ultimately, this affects not only the way you look, but your natural body processes like reproduction and elimination, as well as your risk for diseases like cancer, diabetes or heart disease.
10 steps to help you look and feel younger, after the jump...
How you age has a lot to do with genetics, but the newest research suggests your environment and lifestyle may have just as much influence as your genes. Taking the necessary steps to prevent premature aging is crucial -- not only because of your appearance, but also for your bones, your brain and your vital organs like your kidneys, heart and liver.
Using these tips will not only help to prevent premature aging, but they may also help you look and feel younger than you currently do -- no matter what your condition. So start thinking fresh to keep your body and mind vibrant this year!
1. Eat a calorie restricted diet. This is proven to be the number one way to slow the aging process. Several studies have found that eating a highly nutritious, calorie restricted diet slows the aging process. Include foods such as broccoli, berries (especially blueberries), salmon, avocados and apples that are full of antioxidants and fabulous for your skin.
2. Maintain a healthy muscle mass with resistance training. After the age of 30 we lose approximately one pound of muscle per year without resistance training. Thank goodness the new trend in resistance training is a short workout! Only 20 to 30 minutes three times per week is truly all that is required to build muscle and chances are, you will stick with this type of workout because it is so short and enjoyable. But, this also means doing cardiovascular activity most days of the week may be too much. Make sure that you are performing the proper amount of cardio versus resistance training to maintain your muscle mass and metabolic rate.
3. Take antioxidants vitamins like A, C and E and minerals like selenium and zinc. These help to prevent cellular damage from free radicals, which are linked to the aging process. My new favourite supplement for anti-aging is Resveratrol Extra from Pure Encapsulations. This wonder substance appears to turn of the genes that cause aging and it prevents weight gain even while consuming a high fat diet! In fact, it works so well researchers in the United States are currently working hard to make a drug out of the supplement.
4. Eat a diet that is 80 percent sugar free. Also, limit your intake of starches like breads, pasta and rice to one serving a day the size of your fist. Sugar and carbohydrates cause an increase in insulin. Insulin is the hormone which allows sugars to enter your cells to be used as fuel or stored as fat if they are not burned off. It also tells your body not to release any stored fat. High levels of sugar and insulin results in "carmelization" of body tissues and accelerates the formation of wrinkles. You can use a supplement of alpha lipoic acid to reduce the negative effects of insulin and sugar on your body in addition to eating in hormonal balance.
5. Skip the java. Caffeine in coffee and tea causes dehydration, increases the secretion of stress hormones and causes loss of minerals like magnesium. Choose green tea instead. It is a potent antioxidant and also improves blood sugar control. Coffee also makes you more acidic, which is damaging to body tissues like your bones and joints. To find out if you are acidic, purchase pH strips at your local health food store or online and measure your saliva daily. A salivary pH of 7.2 to 7.4 is optimal.
6. Take essential fatty acid supplements to keep your skin supple and inflammation low. Fish oils are great, natural anti-inflammatory compounds. They assist in fat loss and they also help to maintain healthy cholesterol levels. Consider using coconut oil topically if your skin is dry.
7. Drink water. Dehydrated skin looks older! Joints stiffen up with insufficient water intake and constipation related to dehydration will only make you more toxic. The best water to consume is reverse osmosis water or spring water-not distilled, which is devoid of minerals.
8. Eat your veggies. A diet rich in fruits and vegetables and unsaturated fats has been found to increase immune system function and ward off wrinkles. Skin-friendly foods include green leafy vegetables, beans, olive oil and nuts. Try drinking vegetable juice or taking a green food supplement if you are having trouble getting your greens into your diet.
9. Be happy and don't forget to breathe. Stress kills-and it accelerates the aging process. Cortisol, the hormone released under chronic stress, damages bones, the immune system, the brain and your mojo! Laugh every day and surround yourself with positive people. If your work environment or home environment is negative, look at what you can change. Remember: you cannot change other people's actions, only your reaction to them.
10. Don't smoke! Smoking is the worst thing you can do for your skin and overall cellular health. Along with being high in toxins, it causes a decrease in the blood supply to the skin. Puckering your lips will eventually cause the lines to remain. I recommend this book to help you quit: The Easy Way to Stop Smoking by Allen Carr.
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