Diet
Your skin can be a reflection of what you eat. Sugar and sweets are believed to affect collagen levels, which can cause the skin to sag. Saturated fats like butter can lead to wrinkling, and processed or fried foods can have a negative affect on the skin’s cellular processes.
Opt for anti-aging superstars that provide important nutrients – good for your body and your appearance.
• Berries, tomatoes, tofu, and fatty fish like tuna and salmon all help support healthy skin and collagen levels.
• Goodies like coffee and cocoa have properties in them that may stave off skin cancer. There’s some evidence that green tea can diminish brown spots.
• Greens like kale and spinach can firm skin.
• Pomegranates can soften skin.
• Watermelon can provide hydration and plump up the complexion.
(Sources: Eating Well and Fitness magazines)
Stress management
Stress can definitely affect brain function, memory, and cognitive skills. If you’re experiencing stress, it’s important to follow some basics to try to keep yourself balanced:
• Participate in social and community activities.
• Take care of yourself with regular exercise, a healthy diet, and weight management.
• Participate in activities you enjoy and learn new hobbies.
• Focus on positive things and avoid negative self-talk.
• Remember situations you handled successfully in the past, and focus on what you can do instead of feeling helpless.
• Learn and use relaxation techniques and meditation.
Emotional and social support can be a lifesaver. Having strong support helps your immune system, longevity, and quality of life. Don’t be afraid to share things on your mind and get things off your chest with close family and friends – sometime even strangers and group support can provide the help you need. Learn how others have been able to deal with or conquer the same problem you have, and perhaps implement a “buddy system” for sharing life’s challenges.
(Sources: the American Psychological Association and The American Institute on Stress)
Sleep quality
Some people find that as they age, their sleep becomes more disrupted. Insomnia can make you feel – and look – very tired and sluggish the next day. Here are some tips from the National Sleep Foundation:
• Exercise in the afternoon.
• Avoid stimulants like caffeine or energy drinks at least four hours before you go to bed.
• Try to go to bed at the same time every night and wake at the same time each morning.
• Use the bed only for sleeping. Reading, watching TV, or using electronics while in bed may be too stimulating to the mind.
• Avoid alcohol in the later evening – it increases the chances you’ll wake up during the night.
• Napping can either help or hinder your efforts to sleep better. Daytime sleep affects sleep at night. A short (less than 30-minute) nap earlier in the day may help your energy levels, but one taken in the mid- to late afternoon may affect your nighttime sleep.
If you can’t fall asleep after 20 minutes, get out of bed and do a quiet relaxing activity such as reading or listening to music. When you feel sleepy, get back in bed and try again. If not successful in 20 minutes, repeat.
(source: National Sleep Foundation)
Cheers to aging well!
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