14. Consume fatty acids
The omega-3 fatty acids will help you steady your mood and strengthen the bones. It also prevents aging by decreasing inflammation that happens in the body. Fish has a good source of the omega-3 fatty acids. These are eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA) which reduce inflammation and enable the body to have a healthy look.
The studies indicate that these fatty acids will prevent inflammation when it’s in the early stages. This means that before you start getting the aging signs, eating the fatty acids will prevent it. The fatty acids have many other benefits including reducing the blood fats called triglycerides. Furthermore, they remove the clogs from the blood vessels and reduce the high blood pressure. All these can affect your body and may result in it getting the inappropriate appearance. The acids will improve the circulation of blood and this helps the body maintain a healthy status.
A good source of these fatty acids includes the salmon, tuna, and sardines. These fish contain good amounts of the acids and eating them for at least two times a week will help your body. You need to be careful when eating these fish because they also contain high contents of mercury. Mercury can harm your body and don’t over-eat the fish. It has been suggested that eating smaller fish can be good as these have small amounts of mercury.
Experts suggest that eating a 3-ounce serving of salmon is the recommended standard. This serving has 6.9 grams. If the omega-3 fatty acids are not being effective in your body consider taking the supplements. There are fish-oil supplements that you can take but you have to consult your doctor first before taking them.
15. Green tea
The green tea has become favorable with many people because of its many benefits. The tea has been associated with reducing the risk of breast cancer and prevents remissions. The green tea enables your body to relax and this enables you to sleep well during the night. A more relaxed sleep will give you a healthier body that will keep the skin looking good. Green tea is ideal when it comes to anti-aging.
Taking tea before bedtime will relax your muscles and provide you with a well-deserved sleep. To stay young and healthy you need enough sleep. Lack of sleep will affect your looks, moods and can even affect your daily routines. Stress can cause you to experience sleeping problems. Avoid drinks before sleeping such as coffee and replace them with the green tea. This is because these drinks will only keep you awake at night and prevent you from getting a comfortable sleep.
If you don’t have enough sleep for several days, it can lead to some complications. Obesity and weight gain have been associated with lack of sleep. Lack of sleep has been linked to the reduction of leptin which is a hormone that suppresses your appetite. The weight gain will prevent your skin from being well-toned and will affect your appearance.
In a study done in 2010 that was published in the British Medical Journal, they determined the effect of sleep. It was found that people who slept for eight hours looked healthier and attractive. Those who slept less than eight hours didn’t look good. Therefore, drinking green tea will help your muscles relax and in addition, you will get a good sleep. When the muscles relax, they enable a good blood flow and all the fine lines in your body are removed.
16. Avoid sugar
If your diet is high in sugar, it can increase sagging and wrinkles because it damages the collagen. Most of us consume far too much sugar today – on average about 22 teaspoons. This comes from eating baked goods, cereals, candy and sweet drinks. Limiting sugar intake will not only help you to control your weight but can keep your skin looking younger.
Glycation is a process that occurs when you eat sugar – it bonds with the proteins in your body. This, in turn, produces free radicals that destroy the elastin and collagen that keep your skin supple and strong. They also prevent your skin from producing any more. This causes visible lines and wrinkles on your skin.
Some of the tell-tale signs that sugar is aging you are sagging skin, deep crevices, discoloration, deep lines along your upper lip and a hard, shiny skin surface. Seeing some of these signs can give you the incentive to cut back on your sugar intake. By reducing your sugar intake, you can turn back the clock by up to 10 years. The tone and texture of your skin will improve.
The first step is to eliminate as much sugar as possible from your diet. Secondly, supplementing your diet with vitamin B1 and B6 can help to inhibit the damage. The third step is to add foods with antioxidants to your diet to reduce the damage caused by the free radicals. Vitamin C helps to prevent skin aging. If you manage to cut out sugar altogether, you could start seeing the results after about ten days. You will not only improve your skin but reward yourself with a much longer, healthier life.
17. Eat Goji Berries
Goji Berries may be new to the Western world, but they have been around for centuries. The Chinese have been using them for their medicinal qualities for thousands of years. It is only in more recent years that science has proved their many nutritional benefits. They contain plenty of fiber, antioxidants and over 20 different minerals and vitamins.
The antioxidants Goji Berries contain are one of their significant health benefits. Free radical damage is a significant cause of aging and health problems, and antioxidants prevent this damage. Goji Berries are rich in lycopene, beta-carotene, lutein, zeaxanthin, and beta-cryptoxanthin. These antioxidant carotenoids have more free radical destroying capabilities than most other fruits and vegetables. Goji Berries contain 18 amino acids as well as 21 trace minerals and unsaturated fatty acids that all have many health benefits and prevent aging.
Goji Berries contain iron, zinc, vitamin C, beta-carotene and potassium in more significant quantities than other foods well known for providing these nutrients such as steak, oranges, carrots, and bananas. The vitamin C content alone helps in preventing colds, reduce wrinkles, lower cholesterol levels, and help with eye, heart and cell health. Carotenoids are converted into vitamin A which boosts the immune system, eye health and helps build healthy teeth and bones. The ancient monks who ate these berries to help them meditate and deliver vitality and longevity knew a thing or two.
Goji Berries can protect your skin from the free radical damage caused by exposure to the sun, prevent age-related eye problems, and offer a natural approach to maintaining blood sugar levels. They also improve detoxification, fertility and increase energy levels. The next time you want a snack, consider reaching for Goji Berries rather than junk food.
18. Don’t smoke
One of the side effects of smoking is that it makes you look much older. Smoking has a severely negative impact on your health, and it also ruins your hair, skin, and teeth. After smoking on a regular basis, you get wrinkles, your teeth appear yellow, and your skin, hair, and nails look dull and unhealthy. Smokers are often seen as much older than they are.
Smoking reduces the blood flow to the skin and prevents essential oxygen and vitamins from reaching tissue. This causes tissue damage, exacerbated by the direct adverse effect of smoking on collagen and elastin. It also causes bags under the eyes due to reduced blood flow to the eyes, giving the appearance of always being tired and drawn. Smokers often have thinner hair than non-smokers and tend to go gray younger.
Smoking significantly increases your risk of dying. Insurance companies recognize this and bump up your contributions if you smoke. Smokers can pay up to four times higher than non-smokers. They suffer from far more health problems of all descriptions, such as all types of cancer. They also do not heal as well after surgery.
Cigarette smoke contains carbon monoxide that displaces oxygen in the skin. It contains nicotine that reduces blood flow. It also depletes the nutrients consumed, such as vitamin C, which protects against tissue damage. Smoking can even increase the risk of cataracts in the eyes because it puts oxidative stress on the lens. If you smoke, you already know you need to give up – and knowing more about its impact on your body and how it reduces your life expectancy may give you the motivation you need to give up.
19. Wear sunglasses
Wearing sunglasses is pretty much like using anti-wrinkle cream. They not only protect your eyes from the glare of the sun but they prevent you from squinting. If you’re always squinting when you’re outdoors, you can develop crow’s feet and wrinkles. An inexpensive pair of sunglasses from the drugstore may look cool but will not necessarily offer the type of protection your eyes need.
The type of sunglasses you wear is essential. They need to have UVA/UVB protection. UVA rays cause signs of aging and UVB rays are known to cause cancer. Polarized lenses eliminate the brightness of the light coming off reflective surfaces like water, sand, and snow. Metal frames can reflect sunlight causing the tops of your cheeks to burn. Look for sunglasses that thoroughly cover your eyes. Wrap round ones will block out glare from the side as well as the front.
Our eyes are sensitive, and prolonged exposure to the sun can cause all kinds of problems. With age, people can develop macular degeneration. Using sunglasses protects the photo-receptors from UV damage and can help to prevent loss of vision. Protecting your eyes can also slow down the development of cataracts. It can also prevent skin cancer of the eyelids and avoid the formation of tissue growth over the white part of the eye surface, altering the curve of the eyeball and causing astigmatism (Pterygium).
Bright sunlight can also trigger bad headaches or migraines. Wearing sunglasses when you’re outdoors will reduce eye strain and make you more comfortable. They are a great fashion accessory but more importantly, your eyes will be protected and less subject to all the eye problems that come with aging.
20. Drink red wine
Resveratrol is a substance found in the skin of grapes. In studies done with mice, those whose diets were supplemented with resveratrol lived longer on average than the control group. The resveratrol reduced liver problems and diabetes in the mice, and lead to a decline in deaths related to obesity. The catch is that you would have to drink about 180 bottles of red wine a day to achieve these results.
Researchers are now working on developing a resveratrol pill containing an optimal amount but until it appears on the market, enjoying red wine has some other health benefits. According to a study at Johns Hopkins University, red wine may help to diminish the brain damage caused by stroke. Other research has shown that the procyanidins found in red wine could help with clogged arteries. This helps to lower bad cholesterol and reduce heart disease.
The antioxidants, including the resveratrol, in the red wine help to deal with the free radicals that play a significant role in aging and age-related health problems. It’s recommended that women drink one glass of red wine a day and men drink two. Any more than this recommended amount can have the opposite effect on health and appearance.
Drinking red wine on a daily basis may have such positive benefits as giving your skin a healthy glow and lowering your risk of cancer, diabetes and Alzheimer’s disease. It may seem counter-intuitive but drinking that glass of red wine daily increases rather than decreases your brainpower as you get older. If you don’t want to drink red wine, other foods containing polyphenols and antioxidants will have the same effect. Blueberries, pomegranates or dark chocolate will do the trick.