Everyone has a secret wish of aging well.(Look Younger) You are not an exception. It is true that no matter how healthy or unhealthy you are, nothing can be done to stop the aging process.
However, you can slow the aging of your body by adopting certain healthy habits as early as possible. Goods habits today can help you enjoy old age with much grace and attitude.
Apart from genetics, most of the cellular processes that cause the body to age are affected by diet, lifestyle, exercise, stress and other outside influence.
Bear in mind that helping your body age well takes time. Just pick some healthy habits and stick to them without fail to get positive results.
Here are the 10 small habits of people who age well.
1. Proper Skin Care Routine
Aging shows in your skin first, so it is important to follow a proper skin care routine to help delay skin aging signs.
A study published in Dermato Endocrinology in 2012 says that while natural aging is genetically determined, extrinsic aging can be prevented and your skin care regimen plays a key role.
For proper skin care, it is important to keep your skin well moisturized, which keeps it hydrated and soft.
A 2012 study published in the Journal of Clinical Investigation reports that the appearance of wrinkles can be reduced to a great extent with the use of a moisturizer containing retinoid. Retinoid penetrates deep into the skin and works on the extracellular matrix — the collagen and elastin fibers.
In addition to moisturizing, wash your face with a gentle cleanser twice daily to keep your skin free from dirt, dust and other irritants. Never go to bed without removing your makeup as it can lead to blockage in the skin pores and cause aging signs.
Also, it is important to exfoliate your skin gently once a week to get rid of dead skin cells.
Last, but not least, always use the right makeup products for your skin type.
Protection from Sunrays
Too much time in the sun can cause huge damage to the skin and lead to sun spots, sagging skin and wrinkles. Excess sun exposure also leads to a higher risk of skin cancer.
A 2013 study published in Clinical, Cosmetic and Investigational Dermatology reports that ultraviolet (UV) exposure seems to be responsible for 80 percent of visible facial aging signs.
Visible aging signs can be prevented with regular use of a sunscreen lotion.
A 2013 study published in the Annals of Internal Medicine reports that regular sunscreen use slows skin aging in healthy, middle-aged men and women.
Use a good broad-spectrum sunscreen with SPF 30 or higher. Apply it every single day, even when it’s cloudy, before going out during the peak hours.
However, as the sun’s UV rays do trigger vitamin D production, which is essential for bone health, you must expose your body to early morning sunlight for 15 minutes daily.
3. Get Beauty Sleep
According to the National Sleep Foundation, adults should snooze for seven to nine hours each night. This can lower the risk of obesity, heart disease and diabetes. Plus, naps can help improve memory.
A 2010 study published in the Annals of Epidemiology reports that people who sleep less than six hours a night may be three times more likely to develop a condition that leads to diabetes and heart disease.
Sleep also has a direct impact on your skin health. During sleep, the body releases several hormones that help restore collagen and elastin, the essential building blocks of healthy and firm skin.
According to a 2013 study by the University Hospitals Case Medical Center, sleep quality impacts skin function and aging. Poor sleepers had increased signs of skin aging and slower recovery from several environmental stressors, like disruption of the skin barrier or UV radiation.
Start treating sleep as a basic human need rather than a luxury.
After a long day of hard work, get seven to eight hours of sound sleep. Taking a bath before going to bed, listening to some soothing music or doing a 10-minute mediation can help you sleep better. Quality sleep at night will leave your mind and body fresh the next morning.
4. Follow a Mediterranean Diet
Nutrition plays a major role in how your skin looks and your body ages. When it comes to aging gracefully, following a Mediterranean diet is highly beneficial.
A Mediterranean diet emphasizes eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. It also involves drinking red wine in moderation, eating fish twice each week and cutting back on salt. In this diet, red meat is not recommended.
Most of the fat in this diet is unsaturated and comes from olive oil and nuts, which are healthy.
The Harvard Medical School’s Harvard Health Blog reported on a 2013 study publishe in the Annals of Internal Medicine that found adopting a Mediterranean diet – even in midlife –may help you age better by warding off heart attacks, strokes and premature death.
A 2015 study publishe in JAMA Internal Medicine reports that in an older population, a Mediterranean diet supplemente with olive oil or nuts is associate with improve cognitive function.
5. Regular Morning Walk
Staying active by making exercise a part of your daily routine is a vital part of aging well.
If you do not have time to go to the gym or plan out an extensive exercise routine. Walking can be a great option.
Walking is one of the most effective forms of exercise for people of all ages and fitness levels. It helps you stay fit, which in turn may help neutralize free radicals. Boost your immune system and even promote growth of new brain cells.
A 2013 study published in the European Journal of Applied Physiology shows that low-volume exercise training, such as 30 minutes of walking, attenuates oxidative stress and neutrophils activation in older adults. This study’s findings may encourage more people to incorporate a small amount of physical activity into their lives.
Enjoy a 30-minute brisk walk in the morning in an open area. This will help you spend some time amidst nature and give your body a boost of fresh oxygen.
6. Refrain from Drinking and Smoking
Another great habit of people who age well is that they refrain from drinking alcohol in excess and they say no to smoking.
Drinking in excess is not good for your skin as well as overall health. In fact, high alcohol intake is linked to premature aging as it depletes the body’s level of vitamin A. An antioxidant require for the production of collagen.
As alcohol is a diuretic, it causes dehydration of the body as well as skin. Dry skin is more prone to premature aging signs like wrinkles and fine lines.
Alcohol consumption is also linke to increase risk of melanoma and non-melanoma skin cancers. This has been proven by a 2014 study publishe in Cancer Causes and Control.
Just like drinking, smoking is another bad habit that leads to aging signs at an early age. A 2007 study published in the Journal of Dermatological Science reports that smoking tobacco leads to accelerated skin aging.
Plus, smoking is linke to a higher risk of cancer, heart disease, infertility and high blood pressure, to name a few.