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As a woman ages, especially in the youth-obsessed culture in the United States, she faces growing concerns regarding her appearance. In addition to aesthetic reasons, it is also crucial to battle other aspects of aging such as diseases, health conditions, and decreased energy.
Fortunately, a variety of lifestyle changes can significantly slow down the aging process and increase overall health. Read on to learn 10 powerful tips for fighting aging and maintaining energy and vibrancy.
1. Anti-Aging Foods
Eating a nutrient dense diet full of vitamins, antioxidants, minerals, fiber, and phytonutrients assists the body in maintaining hormone balance, fighting free radicals, and preventing disease. The following foods are full of potent compounds and proven to fight aging.
Antioxidant Rich Teas
Teas such as green tea, rooibos tea, and white tea are all rich in powerful antioxidants that defend the body against free radicals. When left unchecked, free radicals promote oxidative damage and inflammation.
Wild-caught fish including salmon, tuna, and sardines are loaded with high-quality protein and powerful Omega 3 fatty acids. Omega 3s are proven to help reduce inflammation and prevent heart disease.
Green Leafy Vegetables
Spinach, kale, cabbage, romaine lettuce, and arugula are all capable of fighting free radicals and reducing inflammation. Leafy greens are packed with vitamins, minerals, antioxidants, and fiber.
Berries of all kinds contain powerful antioxidants and phytonutrients that destroy free radicals, boost the immune system, and contribute to radiant, glowing skin.
Fresh or dried herbs such as basil, oregano, and parsley are nutritional-powerhouses that contain high concentrations of vitamins and antioxidants.
2. Avoid Foods that Speed Up Aging
Just as certain foods assist the body in taming the aging process, other foods, such as the ones mentioned below, can contribute to it.
Refined sugar is one of the biggest enemies of a youthful, vibrant appearance and a healthy body. When consumed, sugar – through a process known as glycation – binds to proteins and causes them to become stiff and deformed. This leads to saggy, sallow skin along with an increased risk for a host of other health complications such as type 2 diabetes.
Grains – even unprocessed, whole grains – are typically inflammatory in nature and also contain a variety of anti-nutrients such as phytates that can inhibit the absorption of certain vitamins and minerals.
Trans Fats and Hydrogenated Oils
These man-made, chemically-produced fats are extremely pro-inflammatory in nature. This inflammation leads to dull, tired skin and is also linked to heart disease and high cholesterol.
Alcohol is dehydrating and also known to cause liver damage.
Artifical ingredients are full of chemcials that can damage both appearance and health.
3. Sufficient Sleep
Prioritizing sleep will lead to a host of anti-aging benefits. Adequate sleep increases control over junk-food cravings, gives cells appropriate time to repair themselves, protects emotional well-being, supports proper brain function, and decreases the risk of a variety of diseases.
4. Regular Exercise
Exercise is a powerful, proven way to stay looking and feeling younger. Regular physical activity strengthens the heart and lungs, helps maintain muscle mass, promotes better sleep, and assists the body in prolonging aging.
5. Stimulate Your Brain
Just as exercise is important for the body, recent research is proving the importance of exercise for the brain as well. Stimulating the brain – through puzzles, crosswords, and games like sudoku – can help boost mental capacity and fight brain degeneration that leads to dementia.
6. Avoid Too Much Sun
Sun exposure is risky to both appearance and health. Exposure to UV rays from the sun greatly increases the chance of developing skin cancer such as melanoma, the deadliest type of skin cancer.
In addition to a heavily increased risk of skin cancer, too much time in the sun can also accelerate the rate at which skin ages. UV rays cause permanent damage to skin cells that shows up in the form of spots, uneven tone, and wrinkles.
7. Moisturize Your Skin
Thoroughly moisturized skin is better able to defend itself against aggressors such as the environment, pollution, and dry air. By frequently moisturizing the face, as well as the body, the skin’s barrier becomes more resilient and protected.
8. Stay Hydrated
Maintaining proper hydration is crucial to the health of skin as well as the wellness of the body. Adequate hydration helps keep skin moisturized from the inside out and also fights cravings, boosts energy levels, flushes harmful bacteria from the kidneys and bladder, and reduces digestive issues such as ulcers, IBS, and acid reflux.
Stress promotes aging due to its release of a particular hormone, cortisol, that can cause harmful effects when levels get too high. The risk of insomnia, heart disease, cell damage, vision issues, brain degradation, and type 2 diabetes all increase along with high levels of stress.
10. Anti-Aging Supplements
In addition to a healthy diet, certain supplements can boost the body’s age-fighting capabilities.
A. Omega 3 Fatty Acids
As mentioned above, Omega 3 fatty acids boast powerful anti-inflammatory and cholesterol lowering properties. To fill the gap in a diet low in fish, high-quality Omega 3 supplements can provide similar anti-aging benefits. Omega 3s contribute to a healthy cardiovascular system, balanced cholesterol levels, and supple, glowing skin.
B. Green Superfood Powder
Consuming green superfood powder is a simple way to combat the effects of aging. These supplements contain vitamins, minerals, antioxidants, and phytonutrients and are believed to raise energy levels, detoxify the body, reduce inflammation, and support the immune system.
Resveratrol – a polyphenol found in grapes and red wine – is a potent anti-aging supplement due to its ability to help protect the lining of artery walls, lower oxidative stress, fight cancer cells, and reduce inflammation.
D. Adaptogen Herbs
Adaptogens such as ashwagandha, ginseng, licorice root, and certain mushrooms can help manage cortisol levels, increase energy, and help regulate blood pressure.
E. Co-Enzyme Q10
In terms of appearance, CoQ10 is effective at fighting wrinkles. In regards to health, CoQ10 contributes to energy levels and helps protect the cardiovascular system.
All in all, aging does not need to be a stressful or frightening process. With a nutrient dense diet, proper sun prevention, specific supplements, minimized stress, a stimulated brain, and adequate sleep, hydration, and moisture, aging can be a much more graceful, enjoyable process.