The best way to find the healthy eating diet that’s best for you is to pay careful attention to what you eat, and how it makes you feel. It might seem like a time consuming process, but you should write down everything you eat for at least a few days. Don’t eat differently than you normally do. If you usually have fast food pizza twice a week for supper, for instance, go ahead and do what you normally do. Then write it down, as well as how you felt that evening.
After a few days, you should have a log of everything you’ve eaten over the last few days (a week or more is ideal, though) as well as notes about how you felt after eating, and your general sense of wellness. Did you wake up feeling puffy? Were you cranky a couple of hours after dinner for no reason, or was your mood fine?
Now, choose a healthy eating diet that interests you. Whether it’s low-fat, vegetarian, or low-carb doesn’t matter right now. Just choose the one that appeals the most to you. If you’re trying to lose weight, obviously choose one designed for weight loss. But if you’re looking to simply follow a healthy eating plan, then just choose one that seems nutritionally sound to you and that you can follow without feeling deprived and miserable.
Continue to record what you eat and how you feel once you’re following your healthy eating diet. You might be surprised that the way of eating you thought would be good for you really isn’t. If you’ve been eating a very unhealthy diet, you can expect to feel a little different on the first few days of any healthy diet. You might feel a little deprived at first if you allowed yourself lots of indulgences before. Give it more than a few days so you can really see how you feel eating those kinds of foods.
If you choose a low-fat, high-carbohydrate plan, for instance, and after a week you realize that two hours after every meal you feel sleepy and irritable, it might be time to try a lower-carbohydrate way of eating. So you can change from a high-carbohydrate healthy eating diet to a lower-carbohydrate plan. Then keep track just as you have been doing and see how you feel on the new plan.
If you choose a healthy eating diet that’s pretty low in carbohydrates and stresses protein and fat and you find that you feel nauseous a lot or just out of sorts, then it’s clear that you don’t want to spend the rest of your life eating that way. Try a higher-carbohydrate plan and monitor how you feel. You’ll also want to keep track of your weight during this time and see how each different way of eating affects the scales. By keeping track this way, you can even pinpoint individual foods that might make you feel bad or cause cravings, so you can avoid them in your healthy eating diet.
As we age, hormonal levels diminish and our skin, muscles and bones begin to deteriorate. A good anti-aging exercise regime should stimulate hormone production and promote strength and flexibility.
Studies have shown that nothing works better to attain anti-aging effects than a regular exercise program. ‘Regular’ is the key word – unless your exercise program is consistent, the process won’t have the same effect.
There are certain types of exercises that will help you stay active, live a longer and happier life and stay mentally alert. How often and how strenuous you make your exercise program depends on your personal needs, both physical and your daily lifestyle.
The Best Exercises to Reap Anti-Aging Results
There are three definitive types of exercises that are best suited for an anti-aging regime:
* Flexibility – The most important exercises to beat the aging process. It increases blood circulation and releases serotonin, which is a chemical produced by the brain and is necessary for overall health and well-being. Flexibility exercises are also safe and easy to perform.
* Strength Building – These exercises will help build sturdiness and sustain bone mass. Your chances of having a debilitating injury are lessened as you build your muscle strength. Exercises to improve the muscles in your shoulders, back and legs will also help with hormone production.
* Cardiovascular – Designed to keep your heart healthy, aerobic exercises also help fight depression and keep your weight down. Running, brisk walking and any other exercise that will increase your heart rate for a sustained period of time release brain chemicals that produce hormones.
Research has shown that there’s no particular time of the day when exercising is best, however accidents seem to happen more often in morning hours – muscles and joints seem to be less flexible at that time.
Preferably, exercise when you aren’t too tired, but when you’ve been up and about for awhile. Mid afternoon seems to be a good time for most people to perform exercises without too much fear of injury.
You don’t need a home gym or an expensive membership in a neighborhood gym. One piece of equipment that you know you’ll use on a regular basis is the best investment is one that you know you’ll use on a regular basis.
As you get older, you start to notice some of the signs of aging. One of the first changes that becomes apparent is that your skin starts to wrinkle, sag, and get drier. You may also notice that you put weight on in different places.
And as you age there are also changes in your joints that might make it more difficult for you to maintain your independence and mobility. You may also see changes in your mental health.
While you can’t completely stop the aging process, there are things you can do that will slow it down so that you can maintain your independence and live a full and happy life in your senior years.
Here we’ll take a look at four areas where you can create a lifestyle that will slow the aging process and support you in having a full life.
#1 – Make Sure You’re Getting the Right Nutrition
The earlier in life that you honor good nutrition the longer you can stave off the signs of aging. Nutrition is critical to helping prevent disease and increasing your years of life. It can also help you to look and feel younger.
It’s important that you fill your diet with as many antioxidants as possible. These are chemicals that help your body to fight off environmental oxidation that can lead to faster aging.
Antioxidants are found in high amounts in these foods:
· Green including kale, spinach, turnip, and mustard greens
· Red grapes
While these are foods that have a high concentration of antioxidants, they can be found in a wide variety of foods. You’ll especially find antioxidants in fruits and vegetables, but some are even found in meat, poultry, and whole grains.
Avoid Processed Foods
If you eat a diet that consists of foods that aren’t processed including fruits, veggies, lean meats, dairy products, and whole grains you’ll be in the best shape.
Processed foods, on the other hand, contain little or no nutrition and often are high in calories from sugar, salt, and fat. You’ll want to avoid eating processed foods as much as possible. Processed foods contain:
· White flour
· White sugar
· Trans fats
· Artificial colors
· Artificial flavors
· Artificial sweeteners
These are all things you’ll want to avoid in order to slow down the aging process. These foods cause your body to experience inflammation, which is responsible for weight gain, joint problems, aging skin, and the increased risk of disease.
If you follow the simple advice to eat “real” food that hasn’t been processed you’ll have fewer signs of aging and better health.
#2 – Implement a Proper Skincare Regimen
Skincare is essential to slowing down the aging process. This is the first thing you notice and the first sign to others of your age. It’s important to note that good nutrition is actually the first step toward healthy, younger skin.
Regular exercise is actually good for your skin and can slow down aging. That’s because when your body gets heated up, blood rushes to the surface of your skin to let heat escape.
Having more blood flow to your skin actually helps it to become rejuvenated and get the nutrients it needs. Even just walking for 30 minutes a day will help you get this effect.
Your skin needs moisture in order to prevent wrinkles and other signs of aging. It’s critical that you drink a lot of water to keep your body hydrated. Your body always distributes nutrients to vital organs first and then to the more peripheral areas of the body.
If you don’t drink enough water, your skin will be one of the first places that gets deprived of water. This causes the cells to shrink and can lead to wrinkles and dry skin.
Three Skincare Steps
Hydration comes from within the body, but you also need to add moisture externally to your skin. As you age you’ll want to maintain a skincare routine that includes gentle cleansing, exfoliation, and moisturizing.
You may need to cleanse your face only once a day if it gets drier. The best time to cleanse is at the end of the day to remove makeup, dirt, and oils that have accumulated throughout the day.
You also need to make sure that you exfoliate. This is a process of removing dead skin cells from the surface of your skin. When you exfoliate, you actually allow your moisturizer to penetrate more deeply into healthy tissue.
You can use a scrub with particles to help remove dead skin cells. This process is called mechanical exfoliation. You can also use chemical exfoliation with products that contain retinols.
These acids help to dissolve dead skin cells and are found in many anti-aging formulas. You’ll also want to look for a moisturizer developed for aging skin. Many moisturizers contain antioxidants and retinols to further slow aging.
Get Plenty of Protection from the Sun
Damage from the sun is one of the most powerful causes of aging skin and skin cancer. The younger you are when you protect yourself from the sun, the better. But even if you’re already aging, it’s not too late to protect yourself from the sun.
Look for products that contain at least SPF 15. These will give your skin protection from harmful UV rays in the atmosphere. When you’re outside for long periods of time, look for areas of shade that will protect you.
Wearing a hat and appropriate clothing will also protect your skin from sun damage.
#3 – Give Yourself a Mental Health Makeover
Many people battle depression as they age. But this shouldn’t be considered a normal condition for people who are aging. Some factors that lead to depression in seniors include:
· Chronic disease
· Social isolation
· Death of a spouse or family members
If you’re struggling with feelings of hopelessness and sadness it’s important that you seek help from a professional as soon as possible. There are many things you can do to improve the way you feel.
Staying social is one critical element of good mental health. Joining groups that allow you to spend time with others is a great way to boost your spirits and provide you with positive mental health.
If you suffer from a chronic disease, a support group may be able to help you feel better about your condition. It’s also important to practice self-care and ask for help and support when you need it.
Often people have the misconception that it’s normal to feel depressed or blue when they get older. Because of that they either don’t seek help or get misdiagnosed. Make sure that you don’t just dismiss your feelings as a normal part of aging.
Beyond depression, seniors also experience mental health issues such as:
· Problems with sleep
The best way to slow down problems with mental health is to take good care of your body at the youngest age possible. Nutrition and exercise are critical for maintaining good mental health.
It’s also important to accept new challenges that require strategic thinking. Even completing puzzles can help you to stay mentally sharp.
You also want to make sure that you avoid social isolation and make it a point to participate in social activities. You may also find it beneficial to seek spiritual connection through a faith community.
#4 – Making Sure You Maintain Your Mobility
One of the biggest concerns for someone who’s getting older is mobility. You may be worried that you won’t be able to get around the way you once did. Some causes of mobility problems include:
· Muscle weakness
· Vision problems
· Medication use
· Heart disease
· Balance problems related to stroke
Many problems with mobility can be prevented by taking good care of your body with nutrition and exercise. The more activity you get, the more mobile you’ll likely be in your senior years.
It’s also important to treat vision problems that might make it difficult to move properly. Sometimes just by changing your glasses prescription or getting treatment for cataracts you can return to normal mobility.
If you experience muscle weakness or balance problems you should always check with your doctor. An adjustment in medication could be all that you need. But if medication isn’t the problem, exercise could be the solution.
Weak muscles can be strengthened. Even in your senior years you can begin a fitness routine that includes aerobic activity and strength training. Working your muscles will help to prevent fractures and allow you to move freely.
Make sure to talk with your doctor before beginning a fitness routine to make sure it’s appropriate for you. But in most cases, it will be appropriate to take a walk each day and to lift some light weights for your upper body.
Just these simple steps can slow the aging process and help you to remain independent for a long time. Aging doesn’t have to mean giving up the things you love to do.
Holistic Approach To Anti-Aging
As people live longer and longer many of us search for a way to slow down the effects of aging. Many people use different creams and gels or go as far as getting surgery in order to keep their youthful appearance but there is a holistic approach that we all can use when it comes to anti-aging.
Holistic medicine unlike the creams and gels treats the underlying cause for the problem and not just the symptoms of the problem. Now while we will never be able to treat the causes of aging we can use holistic medicine to slow down the side effects.
The skin is the largest organ in the human body and is easily impacted by day to day factors. The truth is that you cannot have good skin if you are not eating right, getting enough sleep, or are under a large amount of stress
Inflammation and free radicals
Understanding that free radicals cause inflammation in the body is very important because according to Dr. Michael Klentze, international medical director of the Vitalife Corporation at Bumrungrad Hospital in Bangkok inflammation is what causes us to age. You also must understand that free radicals are occur naturally and if your body does not get enough antioxidants to fight the free radicals they are free to go about the body and do their damage.
Damage caused by free radicals can be stopped by eating antioxidant rich foods or taking supplements such as vitamin C, Coenzyme Q10, Zinc, and Magnesium. Water is also an important factor if you want to slow the signs of aging. Your body is made mostly of water and if you allow it to dehydrate you will see more wrinkles. Ensuring that you get enough water will also ensure that your skin retains its elasticity over time.
Using holistic medicine to maintain proper circulation is also very important when it comes to slowing down the aging process. Your entire body relies on proper circulation and without it you will quickly see your body start to age and “fall apart” as it is called. Cheyenne is often used by those who practice holistic medicine to help with circulation.
How holistic medicine works
You must understand at this point that there are reasons one person would age faster than another and it is those reasons that must be treated with holistic medicine. You can not separate the health of your skin, your mind and your body. It must be treated as a whole. The chances of you reducing the signs of aging by simply focusing on your skin are slim but if you focus on your entire body ensuring that you are physically, mentally, and spiritually healthy you will see that you quickly reduce the signs of aging.
Reversing the signs of aging
It is also possible to reverse the signs of aging with holistic medicine. One of the ways you can do this is to ensure that your body is getting enough essential fatty acids. Each cell must have essential fatty acids in order to function properly. Essential fatty acids will help to nourish the skin as well as provide tone. You can find essential fatty acids in foods such as leafy greens, walnuts, fish oils and flax seed oils.
Physical activity is also an important factor when it comes to reversing or slowing down the aging process. Our bodies are made to move and physical exercise can help to raise your metabolism as well as reduce your weight. Ensuring that you are not over stressing your body by causing it to carry around extra weight is very important if you want to slow down the signs of aging.
Through adding exercise and supplements to your daily routine as well as ensuring you are getting enough water, sleep and are keeping stress levels at a minimum you can help to reduce the signs of aging. The best way to slow down the signs of aging is to focus on your body as a whole ensuring that you are in the best health possible instead of focusing on the symptom of aging. This way you will be sure to keep your youthful appearance for years to come.
People encounter different toxins every day during their lives. Some are manmade and others are natural, but the bottom line is that as long as you live, some toxins will enter your body. While these toxins are, for the most part, harmless, you don’t want them to stay in your system if you can help it.
Luckily there are plenty of antioxidants out there that are designed to help people detoxify their systems in a natural way.
Antioxidants are useful for slowing the aging process by purifying the body’s systems and promoting healthy bodily functions. It is important to add these essentials to your diet to encourage good health and prevent virulent disease.
Foods that naturally contain antioxidants are the easiest to include in your diet. Usually antioxidant rich foods are plant floods like fruits, nuts and grains. The following foods are excellent sources of antioxidants:
• Berries: The best berries containing antioxidants are blueberries, blackberries, raspberries, cranberries and strawberries. Eat them whole, drink their juices, and add them to different dishes and desserts. When eating whole fruits, be sure to eat the skin which is where the majority of nutrients are found. The best way to spot antioxidant rich berries is through their color: dark, rich colors of red, blue, and black are a tell-tale sign of antioxidant rich fruit.
• Fruits: Like berries, many other delicious fruits contain antioxidants. Apple varieties (meaning foods with seeds and peels) such as cherries, avocados, red and green pears, kiwis, dried plums, pineapple, oranges, and more can do the trick.
• Beverages: When taken in moderation, many drinks rich in antioxidants can do wonders on the body. These drinks should be taken once or twice day for best results. They include coffee, green tea, red wine, and plenty of fruit juices like blackberry cranberry, and pomegranate.
• Nuts: Nuts are an excellent source of protein as well as antioxidants. Adding certain nuts to a diet can help give the body a boost of protein and other vital nutrients. These include walnuts, hazelnuts, pistachios, almonds, and pecans.
• Veggies: Not surprisingly, plenty of vegetables contain vast amounts of antioxidants that are good for your body. Eating daily helpings of artichokes, potatoes (with peels), broccoli, red cabbage, and spinach give your system an extra boost of essential vitamins and antioxidants.
• Desserts: Forget everything negative you’ve heard about dessert because it turns out some are filled with essential antioxidants. The best dessert to eat, of course, is delicious dark chocolate. Natural dark chocolate drinks, bars, and snacks are a sweet way to add antioxidants to your diet.
Many vitamins contain essential antioxidants as well. These can be found in certain foods or taken through supplements.
? Vitamin C: Vitamin C has proven to have anti-cancer effects as well as decrease symptoms of the common cold and strengthen immunity.
? Vitamin A: This vitamin is essential for great vision and has been shown to protect against many cancers.
? Vitamin E: Known as one of the most popular antioxidants, vitamin E helps strengthen activity in the lipids which can reduce and prevent coronary heart disease.
? Calcium: Most commonly found in dairy products, calcium is an important mineral for healthy bones that won’t break or become brittle. This mineral is essential for strengthening the skeletal structure and its various functions.
? Magnesium: This mineral is needed to build a strong cardiovascular system. The best benefit of magnesium is its protection of the heart to prevent against heart attacks, strokes, and other serious conditions.
Prevent disease, promote ideal health, and live long with a daily dose of these and other antioxidants.