Delay The Signs of Aging
This past June I turned the big 4 - 0, and you know what, it wasn’t as bad as I imagined it would be.
I think I was half expecting to wake up looking like a Shar Pei with a full head of grey hair on the morning of my birthday. This, THANK GOODNESS, did not happen! I have only found one grey hair to date which I plucked promptly, hoping that the old wives tale about plucking grey hairs isn't true!!!
Aging is a natural part of life that can’t be avoided. However, the foods you eat can help you age better, both inside and out. In fact, delayed aging is now a reality thanks to new advances in science and research.
Scientists have measured people’s biological age through different markers of good health, and found that the pace of aging has slowed over the past 20 years! People are living longer and enjoying more years of prime mental and physical vitality. Genetics still plays a role in how fast we age, but new research has shown that behavioral changes can make a huge impact.
AAAANNNNNND There’s a lot we can control through diet, exercise and lifestyle.
Here are a few science-based tips you can follow to help slow down aging, and feel younger along the way.
ADD Superfoods In!
I love superfoods and all of their many health benefits. Try adding some of these top ten superfoods into your diet to get their added vitamins, minerals and antioxidants to delay the signs of aging.
Gogi berries
Blueberries
Guava
Avocado
Cucumbers
Leafe greens
Walnuts
Salmon
Green Tea
Dark Chocolate - 80% or higher to receive all of it’s natural benefits.
Eat Smaller Meals More Often
I cannot stress this enough! When you eat, your body produces insulin, a hormone that prompts your muscles and liver to absorb the glucose from your body. Too much insulin over time can harm the little powerhouses in your cells.
By eating smaller meals more often, you are preventing big spikes in your insulin levels, which will minimize cellular harm. Training your body to expect 5 to 6 small meals a day, will prevent fat storage and increase your metabolism which will lead to weight loss as well. Its a win - win !
Another great tip is to stop eating 2-3 hours before bedtime as your metabolism slows just before sleep. Instead of reaching for a snack, try adding a cup of hot herbal tea before your bedtime and start a new routine.
Deal with tension
Stress is a huge accelerant of aging. It’s important to destress throughout the day, especially before bed to ensure a good night sleep. Remember that cup of herbal tea I mentioned, try adding a cup before bed. Or if that’s not your thing, try soaking in the tub. I like to add epsom salts and a few drops of lavender to my hot baths. I can feel the stress from my day just fall away! Another great practice I have started doing is meditation. Sometimes its hard for me to shut down my brain, but I aim for at least 5 minutes to help get centered again. Shelby has been known to join me in a meditation session as well. It’s never too early to start some new practices.
Get up and move!
There’s no secret formula for this one, cardio and strength training is the closest thing we have to the fountain of youth. * wink * People who exercise 20-30 minutes, five days a week, have a biological age that is nearly nine years younger that those who are sedentary. Nearly 9 years younger, that’s huge!! This is because working out reduces inflammation, decreases stress (there’s that word again!), and improves your body’s insulin response.
So exactly how much movement should you do throughout the day? On top of your cardio and strength workouts, you want to get up and move at least every hour of your day. Set a timer on your phone if you can, especially if you have a sedentary job, and remind yourself to get up and move. Take the stairs instead of the elevator. Go for a walk at lunch - the fresh air and vitamin D will do you good! Try working from a standing desk. Or take that call on the go and move about instead of sitting at your desk.
We’d all like to look and feel younger, and you can do just that with a few simple changes. Start by adding a few new superfoods into your meals. Eat more frequently and stop when you’re 80% full, destress and the most important tip, get up and move! Even if that means doing a kitchen dance party while you prepare dinner ;)
Here’s to aging beautifully my friend…from the inside out.
Xx
In our FREE course: The Stupid Simple Truth To Losing Weight you’ll discover that success in losing weight is not a mystery. When you know, and use, the strategies from the course, you’ll find everything about living a healthier lifestyle becomes easier. Get started TODAY!