The aging process affects everyone, but there are natural techniques you can use to slow the rate of physical aging. Below are a few helpful hints for anti-aging.
Eating a balanced diet full of fresh fruits and vegetables, whole grains, healthy fats, and lean proteins can help support your body’s natural processes and keep your energy levels up. Avoid sugary snacks or processed foods that are high in sodium or fat.
12 of the best anti-aging foods:
- Curcumin (turmeric) Can reduce oxidative damage caused by free radicals, which can lead to cell damage & accelerate aging.
- Watercress – Can help to neutralise harmful free radicals, helping to keep fine lines and wrinkles away.
- Red bell pepper – High in antioxidants – it has been thought for many decades that the accumulation of cellular damage by free radicals contribute to aging. Antioxidants mop up these free radicals & help extend lifespan.
- Papaya – A delicious super food rich in antioxidants, vitamins & minerals Helps to improve skin elasticity & minimise the appearance of fine lines & wrinkles.
- Blueberries – Powerful antioxidant high in Vitamin C & A, as well as age-defying antioxidant called anthocyanin.
- Broccoli – anti-inflammatory, anti-aging, high in Vitamin C & K, folate, lutein & calcium – Vitamin C is needed for collagen production.
- Spinach – Enhances collagen production, helps reduce inflammation in cells.
- Nuts – great source of vitamin E which can help repair skin tissue, retains skin moisture & helps protect skin from damaging UV rays.
- Avocado – High in inflammation-fighting fatty acids to promote smooth, supple skin. High in Vitamins K, C, E, A, Bs & potassium.
- Sweet potato (orange) – High in Vitamin A, C & E. helps restore skin elasticity.
- Pomegranate seeds – Has very potent antioxidants. – Helps preserve collagen in the skin, slowing signs of aging.
- Fill up on fermented foods – Fermented foods like kimchi, yogurt, and sauerkraut are good for your gut and provide a dose of probiotics. Probiotics are organisms that aid with digestion.
Other Food tips for anti-aging:
- Green Tea – Is known as an effective weight loss solution. However, what you might not have known is that green tea is rich in antioxidants known as EGCG (epigallocatechin gallate) which which helps battle wrinkles & increases cell turnover.
- Ginger – Ginger is rich in an antioxidant known as gingerol, which has been proven to protect against collagen breakdown.
- Banana – It is also known to boost collagen production, known to keep skin aging at bay.
- Olive Oil – Natural anti aging properties of olive oil can be traced to the polyphenols and oleic acid in it. It is high in monounsaturated fats & Vitamins B and D, it not only helps prevent the appearance of new wrinkles, but also tackles existing ones. https://www.nutritionalhealthenterprises.com/health-benefits-of-a-mediterranean-diet/
- Lemon Juice – Lemon juice contains alpha hydroxy acid, a common ingredient in natural anti aging treatments which helps peel away the layer of dead skin cells.
- Aloe – High in beta-carotene and Vitamins C and E, which help keep skin plump, this ingredient is a regular in most natural anti aging potions.
- Cucumber – High in water content & packed with nutrients such as magnesium, potassium, vitamins A & E, cucumbers promote blood circulation and healing, which help reduce wrinkles around the eyes & makes for a glowing complexion.
- Orange – High in Vitamin C, which is a naturally brightener, citrus fruits can be a great way to keep ageing at bay. They help cleanse you from the inside out by removing toxins & impurities that could show up on your face.
Regular exercise keeps your heart & muscles strong while also helping to reduce stress levels. Aim for 30 minutes of moderate activity like walking every day to keep your body active & in shape.
- Calisthenics exercise
- Walking https://www.businessinsider.com/best-exercises-slow-aging-2018-4
- Standing calf raises
- Stair climbing
Get adequate sleep:
Sleep is essential for cell regeneration, & getting enough rest can help you look and feel more youthful. Sleep plays a key role in maintaining and repairing the entire body, from the brain and immune system, to metabolism & even the skin. Many restorative processes occur during sleep, such as:
- Increased production of growth hormone, which is thought to help with muscle growth and rebuilding of cells.
- Creation of hormones that prevent sickness and fight infection.
- Formation & maintenance of pathways in the brain related to learning & memory.
- Studies suggested that we need between 7 and 9 hours of sleep per night for most adults.
- Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body’s sleep-wake cycle https://www.nutritionalhealthenterprises.com/circadian-rhythm-is-a-24-hour-cycle/
- Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
- Avoid large meals, caffeine, and alcohol before bedtime.
- Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.
Take care of your skin:
- Protect your skin from the sun’s harmful UV rays by using a broad-spectrum sunscreen with an SPF of at least 30, reapplying every two hours if you’re out in the sun all day
- Hydrate your skin with moisturizers and drink plenty of water throughout the day to keep it hydrated from within
- Eat a healthy, well-balanced diet
- No smoking
- Drink less alcohol
- Clean skin gently
- Wash you skin twice a day & after sweating heavily
- Apply a facial moisturiser
- Stop using skin care products that sting or burn. It means your skin is irritated, which can make it look older
Keeping chronic levels of stress at bay is important for maintaining a youthful appearance. https://www.nutritionalhealthenterprises.com/the-effects-of-stress-on-the-body/
- Breathing exercises
- Laugh more
- Get active. Virtually any form of physical activity can act as a stress reliever
- Connect with others
- Practise self care
- Using a diffuser with calming scents (lavender, Chamomile, Bergamot Oil & Sandalwood Oil)
- Take up a hobby!
- Herbal teas (chamomile, low caffeine green tea, lavender tea & valerian tea)
Supplements to help with anti-aging:
- Vitamin C – vitamin C is a potent antioxidant that neutralises free radical damage, prevents production of abnormal pigmentation & serves as an essential cofactor for the production of healthy collagen.
- Vitamin E – plays an important role in immune function & the regulation of inflammation, but it also helps with your body’s natural collagen production. “Think of collagen like the backbone of your skin, providing structure, support & improving the appearance of fine lines & wrinkles.
- Curcumin – the main active compound in turmeric, has strong antioxidant & anti-inflammatory properties, both of which can help support the skin by combating oxidative stress. Since oxidative stress leads to signs of aging, curcumin or turmeric supplements can potentially help your skin look fresher.
- L-theanine – An amino acid concentrated in certain teas (such as green tea), L-theanine has been shown to promote alpha brain waves, which are the same relaxing waves that occur during meditation. Because of this, some research indicates that supplementing with L-theanine can help protect against oxidative stress.
- Zinc – This essential trace mineral is best known for boosting immune system function & aiding in wound healing.
- Resveratrol – In addition to giving raspberries and grapes their deep red hue, this antioxidant has proven to be extremely beneficial for skin health. By helping skin respond to UV exposure & free radicals, resveratrol is useful in combating signs of skin aging, according to research.
- Selenium – Also has antioxidant properties that have the potential to enhance skin quality & fight free radicals. Selenium works alongside enzymes in your body to combat oxidative stress (which, again, is characterized by an accumulation of free radicals that accelerates the aging process)
- Coenzyme Q10 – This antioxidant compound — which the body naturally produces to help convert food into energy — it has some science that suggests it may help reduce wrinkles and improve the texture of the skin.
- Epigallocatechin gallate – Also known as EGCG, this unique plant compound offers several impressive health benefits & can be found concentrated in green tea. Researchers have found that there may be an association between green tea intake & protection against aging skin, as well as reduced hyperpigmentation caused by UV light
- Nicotinamide riboside – Also called niagen, nicotinamide riboside supports many aspects of healthy aging. Niacinamide also called nicotinamide, is a form of vitamin B3 (niacin) that calms inflammation & brightens skin tone.
- Collagen peptides – There are two amino acids in the protein collagen — proline and glycine — that are essential for the formation & repair of joints, bones, muscles, & tendons. A study published in skin pharmacology & physiology evaluated the effects of collagen peptides on the skin & found that those who consumed collagen showed a significant improvement in skin elasticity compared to those who took a placebo.
Crocin – A lesser-known skin care supplement, crocin is a yellow carotenoid pigment found in the spice saffron. Over the years, studies have shown that crocin offers many health benefits, such as protecting against age-related decline.
By taking care of yourself & your lifestyle, you can enjoy a more youthful appearance for years to come. Natural anti-aging techniques don’t just slow the signs of aging – they also help keep your body healthy and strong. Start today & give yourself the best chance at looking and feeling young!
Good luck on your journey to healthier living!