An Anti-Aging Program from the Inside
You can stop the watch if you feed, rest and recharge your body correctly. Live more days like this to push back the years and prevent aging.
NEW AND EFFECTIVE DAILY ROUTINE FOR ANTI-AGING FROM THE INSIDE OUT
There are so many reasons to embrace aging. What do I do after college? What do I do with my life syndrome? Finished.
The entire plastic container as furniture? He’s gone, luckily. But it’s hard to feel excited about squeaky knees, falling energy, falling … other things.
It is not surprising that women cover their medicine cabinets with “magic serums” and go to the plastic surgeon’s office to give a small blow here and a small wrinkle there.
Do what is best for you: just do not make the mistake of addressing its external aspects ignoring its interiors. Experts say that the best “treatments” against aging are the foods we eat, the exercise we do and the daily habits we maintain.
The body ages along several paths, all of which operate from the inside out. Some basic adjustments in lifestyle can help reduce these processes and have a noticeable effect at the cellular level.
Everything from a quiet morning trip to a nutritious dinner tonight can make you look younger tomorrow. And the same habits that improve your appearance also help keep serious diseases such as heart disease and cancer at bay.
The result? A longer life, better and, yes, more beautiful.
1. TAKE A WALK
It will make you well to the bone. The fact is that the bone mass reaches its peak around 30 years. After that, bone loss progresses approximately between 1 and 2 percent per year, says exercise physiologist Steven Hawkins, Ph.D.
But regular weight-bearing activity such as walking or jogging actually increases bone density. Aim from 20 to 30 minutes early in the morning to make sure you do it.
2. GET ICY
Rub a few ice cubes on your face for a minute. It’s not just a wake-up call; by cooling the skin, it decreases the metabolic activity that can lead to visible signs of aging.
Once the ice is removed, the blood rushes to the surface of the skin to help eliminate some of the toxins that cause wrinkles.
3. EATING AN ANTI-AGING CHAMPION BREAKFAST
Diet can be a powerful weapon against aging. It can make you look and feel old before your time. This is your first opportunity of the day to make the right decision.
So get rid of the chocolate croissant or sugary cereal for a more balanced morning meal. Health experts believe that a diet rich in white flour, sugar and processed foods creates inflammation in the body that damages the heart, brain and kidneys, as well as the body’s largest organ, the skin.
The ideal diet against aging is rich in healthy fats. Numerous studies have shown that low-grade inflammation causes cellular deterioration that manifests as wrinkles, sagging and other signs of aging.
Omega-fortified eggs and foods such as avocados and salmon), to reduce inflammation; High protein content, to enhance cell repair; and loaded with the antioxidants that you get from fruits and vegetables.
4. CHILL OUT – IT’S ONLY TRAFFIC
Do not let the chaos of the daily trip make you feel 10 years older when you get to work. Agitation and anxiety flood your body with stress hormones such as cortisol.
Over time, these stress hormones stimulate the excess of inflammation to which much of the aging process is attributed. While there’s not much you can do about that tractor/trailer with a knife, you have control over your reaction to traffic.
Do a mini meditation. This helps prevent the effects of aging on the prefrontal cortex, the area of the brain that controls self-control. Just feel your body press against the seat and concentrate on breathing deeply.
You can turn up the radio and find a song to sing. Do anything you can do to distract yourself from what’s driving you crazy will help reduce stress levels.
5. NOSH IN SOME BERRIES
Turn your mid-morning snack into a brain stimulant. Eating blueberries and strawberries can help prevent the cognitive decline that accompanies aging, thanks to its high levels of natural antioxidants called flavonoids.
6. WALK TO THAT OTHER PLACES FOR LUNCH
You know, the one that is a little further away. A 15 minutes of exercise at a time will allow you to get some anti-aging benefits. If you can get to the gym to add simple weight training exercises such as squats, strides and push-ups to your cardio routine, even better.
Aerobic activity is also important, but strength training is also key to reducing some of the major effects of aging, such as low muscle tone and slow metabolism. It tells your body that it has to cling to that muscle and bone because it needs it.
7. EAT SOME GREENS, REDS AND ORANGES
Get into the habit of the big salad for lunch: it’s the best way to load your body with antioxidants.
Why is it so important?
As we move through life, we are exposed to toxins everywhere, from air pollution, UV rays, chemicals, cigarette smoke … and the list goes on.
The result is the formation of free radicals, those bad-type molecules that travel through your body damaging cells, contributing to inflammation and accelerating the aging process.
So fill your plate with spinach, mesclun or other dark green leafy vegetables full of nutrients. Then, add a rainbow of colors, from yellow peppers to red tomatoes and orange carrots.
8. IN THE AFTERNOON, TAKE A POWER PILL
Even salad eaters have a hard time packing their diets with the required amounts of some anti-aging nutrients. An example, Lutein and zeaxanthin, which are found in egg yolks and vegetables such as kale.
To make sure you are getting enough and to get benefits such as skin elasticity and some protection from the sun, take 10 mg of lutein and 0.6 mg of zeaxanthin after lunch, as they are better absorbed with a small amount of fat, like that vinaigrette based on olive oil in your salad.
9. FIDGET, STAND UP, GO SAY “HI” TO SOMEONE
Sitting all day can lower your metabolism, and you are already going crazy as you get older. So be an anxious person. As soon as you get up, you start activating your body’s metabolic motors.
Your insulin receptors is more sensitive and your blood pressure improves. Try to move around your desk so blood flows.
10. TRY THE GREEN TEA (GREEN TEA IS BACK IF YOU DON’T KNOW)
All anti-aging hype is real: several recent studies have found that compounds in green and white tea can help minimize brain aging by reducing the damage caused by free radicals.
And green tea can help protect against certain types of cancer and even reduce the sun damage that causes wrinkles by minimizing cellular inflammation.
Add a little honey if that will get you into the habit.
11. DO AS SHAKIRA
Whether you go to a zumba class or just go to your kitchen while you prepare dinner, the research tells us that dancing a little can increase mental power.
One study found that people who dance four or more times a week have a 76 percent lower risk of dementia than non-dance types.
12. EAT A FISHERMAN DINNER
Omega-3 fatty acids are excellent for the heart, can help prevent dementia and can even help reduce inflammation. That’s one of the reasons why experts recommend eating at least two servings of fish that contain these “good fats,” such as salmon, albacore tuna and sardines, every week.
Combine them with a whole grain high in fiber. It reduces inflammation, improves immune function, reduces cholesterol and blood sugar levels, and helps fight a wide variety of other internal problems against aging, including the protrusion of the belly.
13. EVEN CHORE’S SCORE
Do not shut up because you’re loading the dishwasher while your boy plays Plants vs. Zombies. It’s time to talk. Suppressing the conflict, literally, eats you inside.
When you feel helpless, it can actually cause physical changes in your body. Those negative feelings increase your stress level. Change places and enjoy a little play time.
14. HIT A TREE
As you grow older, the small bones in your inner ear start to lose their function. This makes your balance go out of control. But certain yoga postures, such as tree posture, can help you avoid wobbling, and you can do it in your home.
Stand close to the edge of your bed and place your hands in the center of your chest in a prayer position. Lift the right foot and press the right sole and heel against the inside of the left calf or the left thigh, with the right knee facing out.
Hold for 30 to 60 seconds, breathing evenly, then switch sides and repeat.
15. LOAD YOUR TOOTHBRUSH
There’s no reason to give up wine or coffee, but you should know that as you get older, your teeth start to stain more easily.
To keep your pearls white, use an electric toothbrush. It’s the most effective way, in addition to discoloration, to remove the tartar that makes your teeth look yellow.
THE D’OH FOR ANTI-AGING
1. Do not even think about smoking (or, for immediately).
To motivate yourself, imagine how you will look in an oxygen tent. Nearly one in five deaths in the United States due to cancers and heart disease can be attributed to smoking.
In addition, if it is illuminated, it is more likely to suffer from age-related problems, such as hip fractures, yellowing teeth and nails, and wrinkled skin, among many other health problems.
Get rid of cigarettes with a quit smoking program like smokefree.gov. The rest of us will appreciate it: Secondhand smoke kills 600,000 people each year.
2. Get a healthy weight, not necessarily thin.
When was the last time you met an 80-year-old obese person? I cannot remember? Maybe it’s because most people who carry so much weight just do not live as long as women who have a healthy weight.
Extra pounds opens the door to killers like heart disease and diabetes. But losing only 5 to 10 percent of your total body weight can dramatically decrease your risk. Talk to your doctor about ways to get support and lose weight.
3. Do not ask for dinner through a window.
Please omit the drive-through, because a combination of cheeseburger is not just a fast food, it is eaten regularly. It can also accelerate aging and death.
Red meat and cheese are rich in saturated fats, and many commercially prepared potato chips are loaded with trans fats. Both contribute to clog arteries, increase cholesterol levels and increase inflammation. Happen!
FIVE PRINCIPLES OF PERFECT ANTI-AGING PROGRAMS
There are many anti-aging programs, but nothing will work unless combined with a lifestyle that promotes skin and youth health.
Here are some important principles you should consider to improve the appearance of your skin and maximize the anti-aging effect of the program of your choice.
1. Adequate water supply
Everything that is done for the skin is aimed at increasing your water supply. While not considered a nutrient, water is essential for body function and is a natural prevention against wrinkles.
Fine lines and wrinkles are the result of moisture loss. When the moisture loss becomes severe, your skin becomes dry and scaly. Water helps moisturize the skin from the inside out.
Keep in mind that coffee and tea do not count, because they have a diuretic action that makes you lose more water. For each cup of coffee or tea you need to have an extra glass of pure water to compensate for the increased loss of moisture.
2. Healthy skin
The most important task of your skin is to protect the body from the impact of the environment, that is, the skin serves as a barrier to protect the body against excessive moisture loss and dehydration.
Another important function of the skin is to keep away irritants, toxins and invaders, such as bacteria, fungi and yeast. If your skin is not healthy, you cannot perform these important tasks effectively.
Therefore, any health problems your skin may have must be addressed first.
3. Protection against environmental injuries.
You should make sure that your skin is not damaged even more by excessive exposure to the sun, cigarette smoke, stress and other harmful factors.
Protect your skin from the sun, stop smoking, find a way to reduce stress (see Effects of stress on skin aging).
4. Repair of damages
You must repair any damage that has occurred as a result of excessive exposure to the sun, smoking and pollution and hormonal imbalances on a daily basis.
You can find more information about it in The Factors of Skin Aging and some solutions in the articles of Cosmetic Procedures of this website (Skin Care).