As much as I love youth promising products and treatments, the most important things we can do to promote quality longevity are simple lifestyle modifications. What we eat, how we act and think, are what will ultimately dictate our biological age. How you age is really up to you! Genetics aside, we have the power to incorporate life enhancing acts to ward off the illnesses most commonly associated with our physical, mental and health decline.
1. *****Make sure getting your vitamins and antioxidants!!
These are your primary defenses against cancer causing free radicals and stress related aging and disease!
How-to-tip: Make Fruits and veggies your go-to food .
- Try Juicing in the morning, snack on veggies and include a variety of colored foods in your diet! Find some recipes and tips on this helpful site All About Juicing.
- The stronger in color, the higher vitamin and antioxidant power!
- If you don’t trust you are getting in enough antioxidants, try a trusted supplement like the one below from MacroLifeNaturals… Try the MarcroGreens or Miracle Reds! In Spain, a brand called Salangei makes some fantastic antioxidants supplements in capsules, check out their product Phytomatrix here!
2. ****Drink purified water!!
Municipal water has been reported with potentially toxic amounts of Cholrine and Flourine. These chemicals have been associated with health hazards and urinary tract cancers. Other toxic substances commonly found in tap water include lead, pesticides, benzene and heavy metals. Taking into account we need 8-10 glasses daily to stay healthy, we should be wary of the quality of the water we drink!
How-to-tip: Pass on sugary, artificially flavored, caffeinated and alcoholic drinks and drink filtered water.
- Buy a filter! I have to be honest, after researching, it’s still unclear to me how to choose the best water purification system. There have been numerous reviews stating ” the reverse osmosis types using a thin film composite membrane” are best! Readers Digest recommends the Aquasana brand. If anyone has any insight or opinions to share I would love to hear from you!
- If you’re interested in learning about the reverse osmosis filtration process and a thin film composite membrane, I found this link here quite informative. http://espwaterproducts.com/about-reverse-osmosis.htm.
- To give flavor kick to your filtered water try adding a bit of vitamin and antiox goodness with citrus fruits!
- If you want to take your filtered water to go, look into reusable aluminum or stainless steel types. These materials don’t interact with water in any way or leach harmful BPA (see my post on the effects of BPA here). A popular brand is Klean Kanteen and you can buy it online at Reuseit.com
- Lastly, if you’re going to go for store-bottled water, beware that not all are created equal. Bottled water seems to be less often screened or controlled than we might think. Also, mineral contents vary and could mean different health implications. Do your research on your favorite brands!
Daily meditation has been cited to be more effective than any other relaxation technique to lower long-term anxiety, ultimately, improving mental function and preventing premature aging. According to a Study conducted by Dr R Keith Wallce, those who meditated for more than 5 years averaged 12 years younger biologically than non-meditating counterparts!
How-to-tip: See my instructions in my post on Beauty Sleep!! (Won’t hurt to pick up some tips on sleep, as proper rest is vital in combating stress and disease! (: )
- Set aside 5-15 minutes a day to recharge and unwind.
- If you find sitting quietly too stressing , try a walking meditation or listen to meditation guidance tapes.
4. ****Squeeze in 30 minutes of daily cardio!!
Cardiovascular activity helps prevent heart disease (hence the name), decreases stress and improves metabolism! All of this helps cut your chances against developing the most common diseases related to decreased quality of life and premature disease.
How-to-tip: Cardiovascular exercise has mean any activity which raises your heart rate and makes you sweat a bit. The gym is a great place for motivation and wide variety of aerobic classes and “cardio machines”. Power walking sessions, jogging, bicycling, gardening and even certain types of house cleaning can also serve as great ways to activate the body, exercise the heart and increase metabolism.
- If you need some motivation to get in your morning workout check out my previous post for some tips “ABCs for a Rejuvenated Morning”.
- If you just can’t seem to make time during your hectic day, take the stairs and walk every chance you get.
- Avoid couch potatoe -ing at all costs! I guarantee, a fresh walk will feel so much better or your mind and body than ingesting both extra calories and exogenous TV anxieties.
5. **** Include Omega 3s in your diet!!
Increased risk of heart disease, obesity, diabetes, cancer, and arthritis have been shown in those consuming diets low in Omega 3s. Poor cognitive function, depression, fatigue, memory, attention deficit issues, inflammatory conditions and even Alzheimer’s can all be warded off with regular consumption.
How-to-tip: Try incorporating cold water fish, walnuts, flaxseed or eggs from hens fed on greens to your daily diet.
- To find out how much Omega Fatty Acids you need to stay healthy refer to this chart provided by the Institute of Medicine, Food and Nutrition Board.
- If you don’t think you can ingest the correct amount through your diet, find a trusted supplement. Those Omega 3 supplements allowing you to get daily DHA of 600 mg.Try Nordic Naturals.
6. ****Wear Sunglasses!!
Not only do large chic sunglasses give you a few points on the fashion scale…. They can also help protect your from wrinkles, cataracts and growths such as pinguecula or pterygiums! The amount you squint is directly proportional to the stress you are implementing on the ultra sensitive skin around the eyes…Sunglasses minimize the need to squint. A pair of groovy shades also works to protect the peri-orbital skin from UV exposure and associated increased risk for skin cancer and signs of aging.. Lastly, sunglasses help protect the eyes from the above eye diseases which could affect your sight. Cataract formation is many times genetic and, for many,considered a normal part of aging (50 % of those over 80 have signs of cataracts). We can, however, slow their insidious onset by protecting ourselves when outdoors with UV protective lenses. Studies have shown those who protect themselves in early life with sunglasses are less likely to develop cataracts and other disturbing eye growths.
7. ****Add Fibrous foods to every meal!!
The benefits of a high fiber diet include: decreasing risk of heart disease, aiding in excretion of cholesterol, maintaining digestive health, preventing diverticular disease, helping manage healthy blood sugar levels and diabetes, removing cancer causing toxins from gut and helping you control hunger and fight obesity.
By maintaining digestive health, high fiber diets also help stabilize feelings over all wellbeing. Furthermore, the fact that those who eat diets high in fiber tend to be able to control their appetite and weight better, means less risk of eating foods containing unhealthy fats and sugar. Proper nutrition further protects you from heart disease and diabetes.
AntiAging gurus from around the globe have one unified message in mind…longevity is strongly linked to diets with high Fiber:Sugar-Ratio! More fiber and less sugar is the definite formula to wellness!
How-to-tip: To find out how much fiber you need and some high fiber food suggestions see Mayo Clinics site.
- For more on Anti-Aging foods check out this slide show from the Dr. OZ website site.
- If you can’t seem to get enough dietary fiber in your diet…..take a trusted supplementary source. I kinda like this list of supplements listed on Top10Supplements.com….sorry kinda cheesy site but really liked their choices (:
8. ****If you have to drive….don’t forget your seat belt!!
Ok so this may not be directly antiaging but its LIFE PROLONGING! The number one cause of non-disease related death is car accidents. This said, you can decrease your risk in three ways 1) DON’T DRIVE 2) IF YOU DRIVE, DRIVE A BIG CAR (increases your chances of survival but at the cost of the environment) 3) WEAR A SEATBELT.
How-to-tip: At the least, fasten your seatbelt.
- If you can avoid driving, do it! Live in a community which is accessible on foot or with use of alternative transportation. Choose to live close to your work and children’s school.
- I’m not going to lie…I hate seat belts (they trigger a sense of claustrophobia), furthermore don’t like driving! I limit my families necessity for use of automobiles by limiting our activities to the areas of the city where we can easily get to by tram, metro or on foot. This is a personal lifestyle choice which I understand may not be ideal for many, for this reason I stress the importance of the alternative! Wear SEAT BELTS please!
Great news girls!…Mens graceful aging secret’s out!… Apart from the fact that men have better structured collagen, more active fibroblast activity (those cells which make collagen and elastin), their smooth, wrinkle free skin is partially due to the fact THEY SHAVE!!! Shaving is an amazing way to stimulate healthy cellular turnover and keep skin looking and acting young! I’m not telling the ladies to start shaving to keep their faces looking youthful, but I am giving the act of shaving some props after over a decade of bad press from the laser hair removal advocates! What I do want to stress is before you go off and laser those legs is that there may be another reason, other than economical, to choose shaving! We may consider it an antiaging act! I’m not sure this should be in the top 10 but definitely something you could do everyday to keep skin looking youthful!
10. ****Protect your skin from UV radiation!!
UV radiation and smoking are probably the 2 factors most strongly linked to premature skin aging. UV radiation is also our strongest correlating factor to skin cancer. Those desiring a skin ageing prevention technique need to start with the basics of UV prevention. Since most sun damage is occurred prior to the age of 18, it is vital to educate our children and loved ones to take precautions.
- Use antioxidant products daily. See my post on “The Power of Antioxidants”
- Wear Sunscreen with SPF 30+ with UVA and UVB Protection .If you read the above post on Antioxidants you will notice I tend to prefer those which offer physical UV radiation barriers over chemical.
- Place tinted UV-protective film to your car’s side and rear windows as well as to house and business windows. According to Skincancer.org, these can block up to 99% of harmful UV radiation while letting in 80% of light.
- Wear special UV protective clothing when outside. Look for the Ultraviolet protection factor (UPF), the higher the better. I love CabanaLife, Mott50 and Coolibar for kids.
- Invest in a Laundry UPF additives. These will potentiate clothing’s ability to protect you from the sun. SunGuard is one example, using a sunscreen chemical called Tinosorb FD. One wash with SunGaurd gives you a new UPF of 30 for up to 20 washes thereafter.
- Choose dark, tightly woven and loose-fitting clothing to provide the best barrier for skin from the sun.
Hope you enjoyed my recommendations and hope you find a way to apply them to your daily life!! If you need help on making better choices, talk to your doctor, nutritionist, fitness expert or antiaging guru and get a customized consultation!
Cheers to staying healthy and maintaining your most youthful you!