While genetics plays a role in how fast we age, new research shows behavioural changes also make an impact. There's a lot we can control through diet, exercise, and lifestyle.
Here’s a list of the 6 smartest, completely natural steps you can follow to delay the process of skin aging.
Have A Completely Balanced Approach to Fat
Omega-3 fatty acids have beneficial effects on two markers of biological aging, reports the journal Brain, Behavior, and Immunity. You should also cut down on omega-6 fatty acids, found in grapeseed, corn, and sesame oils. In the study, people who had a lower ratio of omega-6 fatty acids to omega-3 fatty acids had the longest (or youngest) telomeres and the lowest levels of oxidative stress.
Eating Smaller Meals More Often
Mini-meals can aid in satisfying the appetite, stabilizing blood sugar levels, and providing nutrients to the body throughout the day. Smaller, more frequent meals in your daily eating patterns also can aid in a more efficient metabolism compared to a slower metabolism when meals are skipped. An efficient metabolism allows your body to use carbohydrates, protein and fat to fuel your body.
Protect Your Skin From The Sun DAILY
Whether spending a day at the beach or running errands, sun protection is essential. You can protect your skin by seeking shade, covering up with sun-protective clothing — such as a lightweight and long-sleeved shirt, pants, a wide-brimmed hat, and sunglasses with UV protection — and using sunscreen that is broad-spectrum, SPF 30 (or higher), and water-resistant. You should apply sunscreen every day to all skin that is not covered by clothing. For more effective protection, look for clothing with an ultraviolet protection factor (UPF) label.
Regular Exercise Almost Everyday
People who did cardio for 30 minutes five days a week had a biological age that was nearly nine years younger than those who were sedentary, the journal Preventive Medicine reports. Working out reduces inflammation and oxidative stress, two factors that age cells and shorten telomeres.
When you train, you make your muscles more effective at absorbing the sugar from your blood, so your body requires less insulin. Your goal: Thirty minutes or more of moderate to intense cardio and resistance exercise most days of the week.
Less Alcohol Consumption
Alcohol causes your body to release more stress hormones, which speeds up the aging process. It also affects the healthy functioning of your digestive system, making it harder for you to absorb essential nutrients.
Wash Your Face Twice A Day After Especially After Sweating Profusely
Perspiration, especially when wearing a hat or helmet, irritates the skin, so you want to wash your skin as soon as possible after sweating. Regular exercise and normal sweat production have been shown to have anti-aging effects. Additionally, it even helps kill harmful bacteria on your skin's surface.
Having An Active Lifestyle
Both exercise and movement throughout the day are necessary for optimal health. If you have a sedentary job, try to replace two hours a day of sitting time with standing and walking, he says. Find something that works for you, whether that's working at a standing desk, getting on your feet when you take a phone call, going for a long walk at lunch or a combination of these.
A Healthy Approach To Reduce Stress
We are all immune to stress whether it be personal or professional. But the key is how we deal with stress. Research has proven that timely meditation especially after a tiring stressful day at work really helps calm the mind. What happens is during meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process may result in enhanced physical and emotional well-being.
It’s NEVER Too Late To Start
Even people who already have signs of premature skin aging can benefit from making lifestyle changes. By protecting your skin from the sun, you give it a chance to repair some of the damage. Smokers who stop often notice that their skin looks healthier.
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