How can the signs of aging be reduced? Do you know which drinks or foods reduce wrinkles on your skin? Nutritional and skin care can have a significant effect on reducing the signs of aging and make you look younger than your actual age. Below are 10 anti-aging factors that you need to know. Before making any diet and lifestyle changes, it is necessary to consult a doctor. In this article from the section Beauty, skin and hairHello, Dr. Salam, we are looking at reducing the signs of aging.
Reduce signs of aging by drinking dark roasted coffee
If you choose caffeine, dark roast coffee helps fight the aging process by protecting DNA. What does this mean? When DNA is copied from one cell to another, the antioxidants and other compounds in dark coffee help reduce oxidative stress, which is the main cause of DNA breakage during replication. Oxidative stress is a key factor in aging; Therefore, reducing the amount of stress is effective in cell youth. Coffee begins to protect DNA immediately, within hours of drinking. In order to reap its benefits, you will need to drink it daily.
Research has proven that the ideal intake is 2 to 3 cups per day. Remember that you don’t have to consume caffeine to reap its benefits; But if caffeine is your definite choice, use the water-processed version.
Reducing signs of aging with better and better quality sleep
If you don’t get 7-8 hours of sleep a night or you eat the wrong thing before going to bed, it’s time to try to stabilize your sleep. Research has shown that insufficient, low-quality sleep reduces health, weakens the body’s immune system, increases signs of aging, and can cause skin to wrinkle quickly.
If you suffer from sleep problems, you can solve the problem with the following methods:
Set regular and daily sleep. If you have a habit of sleeping late or watching TV before going to sleep and spending your time on virtual networks using your mobile phone, it is time to put these devices away. Turn off the TV at least one hour before bed (two hours is better) Spend time reading a paper book, talk to a close friend or family member, plan for the next day. By performing these activities, stay away from the blue light of technological devices. If you can’t, use special light blocking glasses to reduce the negative effect of technology on the brain’s sleep cycle.
If you’re tired but can’t fall asleep easily, talk to your doctor about some sedatives and hypnotics, such as theanine or valerian root. Magnesium is also helpful in helping to improve muscle relaxation and restful sleep. Healthy sleep – in a sufficient amount of time and of the right quality – is a key factor that not only helps the body stay young, but also helps to stay healthy in other aspects of life.
Collagen is a popular ingredient in the world that is famous for its health benefits. This substance is recommended due to the many properties it has on hair, skin, stomach and body cells.
This combination reduces the signs of aging on the skin and body cells. Collagen is one of the proteins in the body, when a person gets older, it naturally produces less of this protein.
This protein can be obtained from food sources or supplements. Collagen helps maintain the elasticity of the skin and the integrity of the stomach wall, reducing the likelihood of premature aging signs, reducing chronic disorders that can increase oxidative stress and cell damage. Collagen peptides are a popular ingredient found in most health foods and even at the drugstore.
Reduce the signs of aging by doing HIIT exercises
High intensity interval training or HIIT is a style of exercise that is performed in a short time but at a high speed. This exercise keeps the heart rate higher than walking or resistance training. While high-intensity exercise isn’t for everyone, its principles can be applied to other forms of exercise. HIIT comes with an anti-aging gift. This exercise is able to keep the cells younger. Telomeres, which form the end structure of chromosomes, grow less and become shorter with age, but these exercises help them maintain their length and become even longer.
Practice intermittent fasting:
intermittent fasting It is different from actual fasting. Because you’re still eating, you’re just lengthening the time between meals. Intermittent fasting or IF is a 12-18 hour gap between meals during which you do not eat and drink only water, tea and black coffee. Most of the people who practice intermittent fasting start around 7:00 PM, eat dinner at this time, then skip breakfast. If they eat lunch around 12 noon, they have completed a 17-hour fast. How can IF be beneficial to the body when breakfast is considered the most important meal?
Intermittent fasting, or IF, is not suitable for all ages, but research has shown that it can have many benefits, including:
- risk mitigation Heart disease and diabetes, which is common in older age.
- Improve energy levels
- Increasing brain function, memory, ability for cognitive thinking
- Improving insulin function and glucose levels
- Supporting neurological health and reducing the risk of degenerative diseases associated with aging.
Fill your diet with anti-aging foods:
While all foods are useful and necessary for the body. There are certain foods that protect cells from oxidative stress and damage and signs of aging. Eating more of these foods can help infuse the body with nutrients that slow down aging. These foods also contain other benefits, such as reducing body inflammation, preventing chronic disorders, and maintaining healthy hormone levels.
Add these foods to your weekly meal plan if you want to reap its anti-aging benefits:
- salmon fish
- more water
- Fermented foods such as kimchi or boiled cabbage
- sweet potato
Take more B vitamins to reduce signs of aging
Associated with a healthy nervous system, B vitamins have a calming presence in the body, but they are also associated with numerous chemicals and biological processes that can control gene activity. It is also effective on the level of inflammation, mental health, cognitive function, etc. B vitamins are more effective if taken as supplements.
Best Choice Vitamin B complex which includes all the family of this vitamin: B1, B2, B3, B5, B6, B7, B12 and folate. Multiple versions of B12 and folate are more important, known as methylcobalamin and methylfolate, respectively. You can use foods rich in B vitamins. Foods that contain 1 or more types of vitamins include:
- Green leaves of vegetables
- the banana
Focus on hydration:
Sufficient water is a vital element for the body. Not only hydration is necessary for digestion, kidney, liver, but its existence has a significant effect on healthy skin and cells. How does this affect the aging process?
All cells contain water, in fact 60% of the human body is water. If the body receives little fluids, the process of cell reproduction does not take place effectively and properly, the skin becomes dry and susceptible wrinkle will be, digestion becomes difficult and the absorption of nutrients needed by the cell is also reduced.
Lack of water or low amount of fluids in the body can reduce the amount of oxygen in the blood, as a result, signs of aging and oxidative stress will appear. The amount of water required by the body is not the same for all people, but the general rule for drinking water required daily is calculated according to half of the person’s weight in ounces. For example, if you weigh 150 pounds, your body will need 75 ounces of water per day.
These calculations are just a general rule. If you are very active, you can drink more water. Another way to measure the level of body hydration is to check the color of urine. It may seem strange, if your urine is clear and pale yellow in color, you are getting enough fluids; But if your urine is dark and amber in color, you are dehydrated and should drink more water.
Drinking herbal teas also helps to hydrate the body. While coffee, black and green tea are effective in absorbing water, it is strongly emphasized that these drinks are not the best choice because they contain caffeine and in some people, caffeine will cause body dryness and lack of water.
Use antiaging essential oils on your skin to reduce the signs of aging
While a large part of the aging process takes place inside the body at the cellular level, the skin also needs special attention. Certain essential oils can have a therapeutic effect on the skin and help nourish and hydrate the skin, even preventing the formation of wrinkles. Some oils have anti-oxidant properties and take care of the skin. Use a carrier oil such as jojoba or almond that has skin nourishing properties. Add your other favorite ingredients to the oil. The following oils have anti-aging properties when applied topically:
- Rosemary: Improves blood flow and reduces inflammation.
- Rose oil: It is an antioxidant and causes cell repair.
- Sandal wood: anti-inflammatory and moisturizing
- Tomatoes: moisturizing and repairing the skin
- Ylang Ylang: Antioxidant and cell damage repair
- Violet: brightens the skin and reduces wrinkles
- Lavender: Antioxidant and Skin brightener
Meditation and yoga
If you want to stop the aging process to meditation And do yoga. Research has proven that yoga can effectively reduce stress, both physical and mental. Prevents possible damage to DNA and cells, depression, anxiety and health problems. Meditation and yoga are useful for calming the nervous system. We live in a stressful society, so doing yoga and meditation will also have a therapeutic aspect. Slowing and deepening breathing and changing the direction of the mind and optimizing the function of cells are among the benefits of this exercise. In order to take advantage of the benefits of yoga and meditation, you must include them in your weekly and daily schedule and benefit from benefits such as improving mental health, physical health, reducing the signs of aging in the body, and inhibiting possible DNA damage. become