Friday, March 21, 2014

Anti-aging at home

        Aging can change skin's appearance as early as your 30th birthday or by later in midlife, depending on your habits. You can't control certain factors, like falling estrogen levels that lead to sagging skin or the genetics that give you a particular bone structure. But there are also plenty of external influences on how your skin ages -- and the right anti-aging care can help blunt their damage.

        When people first see signs of aging -- fine lines, brown marks, smile lines, crow's feet -- is when they become better about anti-aging care. The good news is that it's never too late to respond to what you see. Learn how to slow aging from the inside out! Plus, get pertinent information on beauty products, supplements, diet and nutrition, mental health, and fitness routines to turn back the clock.

Best tips for Anti-Aging:
  • Adjust Your Mindset: YOU Control How You Will Age: Research has found that the most serious aging occurs at the cellular level. Many of our lifestyle habits such as exercise, nutrition, stress management and sleep will enhance the body’s ability to repair the cellular damage that is inevitable as we get older.  Disease occurs when we fail to keep our bodies and minds active; it is not an unavoidable result of getting older. Arthritis, osteoporosis, high blood pressure, high cholesterol, heart disease and even dementia often occur because of the accumulation of unhealthy lifestyle habits rather than as a result of years ticking by.
          Much of what you decide to do on a daily basis will not only prolong the length of your life, but the quality of those years as well. 

·        Strength training:  Strength training has been shown to build bone mass, which helps to prevent and slow down osteoporosis. Building muscle mass keeps us strong and revs the metabolism, which helps to maintain a healthy body weight and youthful figure. Strength training keeps us limber and improves balance, preventing debilitating falls and fractures. Ultimately, it keeps you independent and capable of more things even as you get older.
·        You Are What You Eat, So Feed Your Face: Much has been written about the power of nutrition to ward off illness, boost the immune system and enhance your complexion. If maintaining healthy skin is your concern, foods containing vitamins A, C, and E, and polyphenols (antioxidants that have anti-inflammatory properties that protect and benefit the skin) should be part of your daily diet. Here are some examples of deliciously colorful foods that provide these key nutrients:
Vitamin A: Sweet potatoes, broccoli, leafy greens (such as spinach and kale), red, yellow and orange produce (such as cantaloupe, carrots, bell peppers), and asparagus.

Vitamin C: Red bell peppers, broccoli, cauliflower, strawberries, pineapple, kiwifruit, oranges, and cantaloupe

 Vitamin E: Nuts and seeds, vegetable oils, tomato products, and spinach.

·        Aerobic exercise increases circulation throughout the body and strengthens the heart and lungs. It aids in digestion, helps us reduce anxiety and stress, and enhances the quality of our sleep. Weight-bearing aerobic exercise, such as walking, jogging, hiking or dancing, can even slow bone loss.
·        Take Care of Your Smile: Most people don't take the time to connect the two, but the health of your mouth can also affect the health of your body. Individuals with gum disease are more prone to heart disease and lung problems. For people with diabetes, treatment of gum problems can also help control blood sugar levels. And nothing can make you look older than yellow, stained or missing teeth.
·        Calm the Years Away: Deep Breathing, Meditation and Yoga: Chronic unmanageable stress wreaks havoc on our bodies and makes us feel old before our time. It’s been linked to high blood pressure, heart disease, obesity, and skin inflammation. Stress has also been shown to suppress our immune system, making us more prone to illness and disease.  Anything you do to manage and alleviate stress will have a positive impact on how you look and feel as you age. Setting aside a few minutes each day to be quiet, center yourself, and let your worries drift away is smart medicine. Make deep breathing exercises or meditation a part of your routine. Yoga has the added benefit of not only calming the mind, but also keeping the body flexible and strong.

·        Avoid the sun: Sun exposure is the number one cause of premature wrinkles. If you must be out in the sun, wear sunscreen with a minimum SPF of 30. Tanning beds have also been proven to cause cancer and wrinkle your skin.
·        Minimize alcohol consumption: Alcohol dehydrates the skin, depleting it of moisture. It can also cause broken or distended capillaries on the nose and face.
·        Don't smoke: Smoking is the second leading cause of premature wrinkles. It upsets the body's mechanism for breaking down old skin and renewing it.
·        Get plenty of rest: The body needs time to repair itself. Lack of sleep can upset the body's metabolism and possibly hasten the onset of age-related conditions. 
·        Drink at least eight glasses (64 ounces total) of water daily: Water flushes waste out of our system and keeps the skin hydrated, acting as an internal moisturizer.

1 comment: