Aging does not have to include poor health, lack of mobility, wrinkles, poor skin, listlessness, low testosterone or depression. Here are some tips to fight the aging process and we urge you to start today.
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.
Smoking is the second leading cause of premature wrinkles. It upsets the body's mechanism for breaking down old skin and renewing it.
- Be Social. Having an active social life keeps you active, improves your mental outlook which is vital to motivation and having the energy to exercise, diet properly and get plenty of movement throughout the day.
- Minimize alcohol consumption.
- Alcohol dehydrates the skin, depleting it of moisture. It can also cause broken or distended capillaries on the nose and face.
- Over consumption of alcohol is extremely harmful to your body. Alcohol is water soluble and affects every cell in your body, you should have no more than 2 drinks per day. Most alcohol is high on sugar which is poisoning your body and over consumption will accelerate any underlying conditions you may have.
- Exercise is the number one anti-aging medicine, and the benefits are immense. For starters, it is a great anti-stressor. It also improves circulation, which in turn improves skin complexion. It can help maintain healthy body weight, increase bone density, and build muscle. Exercise also strengthens the heart, and can reduce risk of certain cancers. We lose 4 percent of muscle mass for every 10 years after the age of 20. Running is good for the heart and weight training increases metabolism, builds muscle mass including the and bone strength. Stretching and yoga are also extremely beneficial.
- It strengthens your skeletal muscle system which improves balance and reduces the risk of a fall.
- We must get movement 2 to 3 times per day with one session being at least a 45 minute workout. Movement not only burns calories, improves circulation, increases your metabolism; it also opens up your cell membranes so that vital nutrients including air and water have better access to the cells where they are actually needed. You can even measure stagnant air and water in you body.
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.
Tips on Reducing the Appearance of Wrinkles
Dr. Diaz recommends Glycolic Acid 15 percent, and Alpha Hydroxy Acid. Use at night and use it regularly. You can also ask your doctor about Retin A, a vitamin-based product that works really well.
Avoid chemical peels and outdated laser machines.
"I've seen the worst scarring in my life on people who have had chemical peels," says Dr. Diaz. There are some new products that can make you look younger. Ask your doctor about intermittent pulse laser and fluorescent pulse laser. "They actually stimulate the collagen and remove the discolorations from your skin, actually reversing the signs of aging skin," Dr. Diaz says. "But they will do nothing to prevent cancer."
Anti-Aging Grocery List
Buy green and red vegetables and make them 50% of your meal.
These foods contain natural nutrients and anti-oxidants that prevent the formation of free radicals, which damage cells and can contribute to disease and premature aging. The high water content found in vegetables is also good for skin.
- Eat smaller healthier portions throughout the day. We have been trained to eat 3 large meals a day. This is not healthy. Eat smaller healthier portions several times a day, you can eat nuts, soup, a salad, protein in the morning, a hard boiled egg, etc. etc.
Fish contains Omega-3 fatty acids, which have been shown to lower heart-disease risk and stimulate the immune system. These oils are also good for skin and act as a natural anti-inflammatory agent. Supplement your diet with 12 ounces of fish a week. Some fish have high levels of mercury and should be avoided: Shark, Swordfish, King Mackerel and Tilefish.
Incorporate oils into your diet.
Extra virgin olive oil and fish oils in a healthy diet are really good for the skin.
Limit your sugar intake.
Sugar acts as an oxidant, having the opposite effect of an anti-oxidant. It does not promote healthy body weight or healthy skin. Sugar also causes the body to release more insulin, increasing the risk of diabetes.
Drink lots of water.
Remember to drink 64 ounces a day.
Source: Dr. Tom Diaz, a member of the American Academy of Anti-Aging Physicians