The Internet is filled with information on anti-aging tips and trends for women to stay younger looking. While that is a wonderful concept it is equally important to incorporate anti-aging techniques that will keep you healthy. As we age our bodies slow down. We naturally lose elasticity in our skin. Inflammation increases and we may develop pain in our bones and joints. Mental focus and memory is also affected. You also may begin to feel physically weaker as a result of muscle loss.
Prevent Muscle Loss: As we age we naturally lose muscle. This is simply part of the aging process. This can prevent us from taking part in activities we may have enjoyed doing in the past. It can also become a danger to your overall health. If your muscles become too weak you can become susceptible to falling because your balance will become affected. Many elderly people are prone to falling and breaking their hip, leg or arm. Sadly the person also must become more dependent on others to help them if this trend continues.
Causes of Muscle Loss: There are many reasons for a loss in muscle.
Failure to use them: The most common cause of muscle loss is simply the failure to use them. Most people do not exercise. If you want to live a longer, healthier life you must learn to incorporate exercise in your daily life. The human body is created to move. This is part of the nature of being human.
Many people simply become completely sedentary and wonder why they are losing muscle mass and become weaker. There are many simple things you can do right away to prevent further muscle loss as well as strengthen your muscles. Don’t become too zealous when you begin an exercise program. Many start off this way determined to fix the problem and either injure themselves or become overwhelmed by the intensity and quit. You must begin slowly and steadily. Be consistent in choosing an exercise routine.
Physical Exam: Before beginning always have a through medical exam from your doctor. Your doctor can help you determine what is safe and possible for you to do for exercise. Once that is established you can begin to exercise.
Levels of Intensity: Depending on your state of health, there are various levels of exercise you can incorporate into your life. Easy exercise includes walking and light stretching. Moderate to advanced exercise could include weight lifting, aerobics, all cardio workouts such as indoor cycling, treadmill, running and any sports such as swimming, tennis, etc. There are such a wide variety of choices that you just need to find what your physical fitness level is at the moment and choose what is appropriate for you. Really anything you do will be of benefit; the idea is to just begin. Small steps will lead to small gains. Over time this could lead to big gains for you in protecting your body from muscle loss.
Hormonal Imbalances: As we age the hormone levels in our body begin to naturally decline. Additionally the modern day lifestyle of increased stress and poor nutrition contribute to the decrease in hormones.
All the hormones work beautifully together and when they are in proper balance the body is in balance. Therefore if one or more hormones are not at the proper levels this results in an imbalance. Menopause is the natural result of aging and a decrease in a woman’s hormone levels.
Symptoms of Hormone Imbalance: They can include one or more of the following; weight gain, insomnia, hot flashes, fatigue, depression and mood swings.
Help for hormonal imbalance: There are many things that can be done to lessen the symptoms a woman will experience with menopause and hormonal imbalance. The goal is to try to rebalance the hormones again. There are doctors who specialize in “bioidentical hormone therapy”. Lifestyle choices can also help. Incorporating proper nutrition, exercise and reduced stress will help you greatly in avoiding some of these unpleasant side effects.
Proper Nutrition: You need to eat the foods that will nourish your skin and your body from the inside out. Proper nutrition will help diminish the aging process and allow you to age more gracefully. Nutrition can also help you to strengthen your immune system and reduce your risk of disease such as cancer, diabetes and heart disease. Healthy eating is the key to healthy aging.
Foods high in Vitamin C: Women who consume foods high in vitamin c tend to have fewer wrinkles with smoother skin. You skin will be able to produce more collagen which is the building block of youthful skin. This is due to Vitamin C being a potent antioxidant that helps stop free radical damage in the body. You should try to get at least 75mg of vitamin c daily. Great foods to include in your diet that are high in vitamin c include citrus fruits, kale, red peppers and tomatoes.
Protein: Your body needs enough protein to maintain healthy skin and bones. Research has shown that women who don’t consume sufficient protein have more wrinkles skin. Protein is part of the building block of collagen production. Wrinkles and lines form when collagen and other proteins break down. The skin will then begin to fold as this underlying structure is weakened.
Therefore getting enough protein is very important for women and anti-aging. The best forms are lean proteins such as chicken, turkey eggs and seafood.
Omega-3 Fatty Acids: Your body needs adequate amounts of good fats to age more gracefully. Foods high in these fats include fatty fish such as salmon and tuna. Omega-3 fats also reduce inflammation which provides a host of other benefits to the body such as reducing the risk of various diseases associated with inflammation. 2-3 4oz servings of fresh fish weekly is ideal. Other sources of Omega-3 fats include pumpkin seeds, walnuts and canola oil. Avoid eating saturated fats which are unhealthy for your heart and cause inflammation which makes you look older. Saturated fats are found in fatty meats and dairy products.
Whole Grains: Grains that are high in selenium are very ant aging. Selenium is a potent mineral. Refined grains on the other hand create inflammation in the body by raising insulin levels. So avoid foods such as white rice and white flour based products. Eat whole grains such as oatmeal, brown rice and whole wheat. Foods high in selenium include Brazil nuts, beef and turkey.
Vegetables: Eating a variety of whole, fresh vegetables is very important. Aim for colorful vegetables of all types. Vegetables contain “carotenoids” which are antioxidants that stop free radical damage.
One powerful carotenoid type is known as “beta-carotene” which helps to increase collagen production. Another important carotenoid for the skin is “lycopene” which is found in foods such as tomatoes. Lycopene can help protect your skin from the damaging UV rays of the sun. Good sources of beta-carotene include orange colored fruits and vegetables such as carrots and sweet potatoes. Dark green vegetables with beta-carotene include kale and spinach.
Sugars: Avoid sugars and sweets which also impair the ability of the body to repair collagen.
Alcohol: Consuming too much alcohol is definitely aging to your skin. It will dry out your skin and make lines and wrinkles look more pronounced. Alcohol also dehydrates the body. The liver is where alcohol is metabolized by the body and will create free radicals which of course will damage your collagen production levels.
Stay Hydrated: Your skin definitely needs adequate supply of fresh clean water daily. Drinking green tea is another smart beverage choice. Green tea contains an antioxidant known as “polyphenols” which help reduce inflammation in the body. Two to three cups of green tea daily is very helping to inhibiting the production of wrinkles. By making these changes to your diet and lifestyle you can help yourself to reduce the negative aspects associated with aging.