It isn’t all about spontaneous and one-time exercise routines and diets: consistency and everyday habits are key. Follow these tips to look great!
What does aging involve?
According to the National Institute of Aging, aging is associated with changes in dynamic biological, physiological, environmental, psychological, behavioral, and social processes. Some age-related changes are benign, such as graying hair. Others result in declines in function of the senses and activities in daily life and increased susceptibility to certain diseases, frailties, or disabilities.
When it comes to the skin, this organ changes as you age. The epidermis, its outer skin layer, thins, even though the number of cell layers remains constant. The number of pigment-containing cells (melanocytes) decreases, and the remaining ones increase in size. As the years go by, the skin looks thinner, paler, and more translucent. It also loses fat, making it less plump and smooth.
Get rejuvenated with healthy habits!
Taking some time for self-care on regular basis is all you need to prevent wrinkles, sagging, dark spots, and other visible signs of aging. No surgeries or expensive tools and products needed. And the results are guaranteed to be excellent.
1- Don't smoke
It's well known that the nicotine and other poisonous chemicals in tobacco cause lots of health issues, like heart diseases, cardiovascular problems, and some types of cancer. The more you smoke, the more it’ll affect your health. Just think that every time you smoke a cigarette or a pipe there are more than 600 chemicals burning, many of them highly poisonous.
On the other hand, smoking has negative consequences on your appearance, too. As it speeds the aging process, it contributes to premature skin aging, wrinkles, and even increased psoriasis risk. It also gives you bad breath and stains your teeth yellow. Pretty ugly, right?
2- Eat antioxidants
Free radicals are compounds that need to be controlled in order to prevent multiple illnesses, including diabetes, heart diseases, and cancer. The best weapon against free radicals is antioxidant defenses. We can help our body to create these by eating food with high-contents of antioxidants and vitamins E and C.
Anti-oxidants fight free radicals, improving your skin and hair structures and helping maintain your overall health. Your diet should include as many colorful vegetables and fruits as possible. It's also recommended to drink a cup of green tea, chai tea, matcha, acai, or herbal tea as well
3- Make exercise a priority
Everyone knows how important exercising is for our health, but for some people it can be difficult to maintain a consistent fitness routine. One key to staying consistent with exercising is finding an activity that you love and enjoy doing. It can be something as simple as walking with a friend, gardening, swimming, or attending elaborate fitness classes.
It’s always easy to find excuses and procrastinate your workout routine. If you find it difficult to stay stick to this task, find a friend to join you or hire a PT to help you. This way, you’ll be committed to another person and it won’t be so easy to skip your session.
4- Scale back on salt
You already know that eating high-sodium foods makes your body retain water, leaving you feeling heavy and bloated, so it shouldn’t come as a surprise that super-salty foods end up giving you a puffier appearance. Cut back gradually your sodium intake, using salt alternatives such as chili peppers, lemon juice, and fresh herbs. Not only will you look less bloated, but a low-sodium diet will also reduce your risks of developing high blood pressure.
Be aware that there are lots of products that contain sodium, even without having a salty taste, like cookies and mineral water. Processed foods usually have a high sodium content as well. Read the labels thoroughly in order to pick those foods and drinks with low or zero sodium contents.
5- Cleanse your face before bed
Experts agree that failing to properly cleanse your face at the end of the day is a major cause of why skin fails to regenerate while you sleep. There’s really no excuse not to wash off your makeup before bed. It only takes a few minutes and it’ll make a huge difference in the long run!
A nighttime cleansing routine is important not only to remove your makeup but also to remove the dirt and grime accumulated during the day. You can use cleansing milk or oil, and micellar water. If you want to make a more profound cleaning, you can exfoliate your face with products that fit your skin type.
6- Sleep it off
The best advice for anyone looking to feel great and look younger is free and available to all: sleep. Not only will plenty of sleep let skin cells regenerate, but it’ll also provide a much-needed rest for your body and mind. Don't forget to switch electronics off at least an hour before bed! Blue light is very damaging to the skin and also disrupts your sleep.
If you have sleep difficulties, you should avoid caffeine beverages in the afternoon. You can drink camomille tea or valerian tea after dinner, in order to lower your anxiety levels before going to bed.
7- Don't forget the SPF
Sun damage is one of the main reasons behind the untimely signs of aging. You should wear it every day, whether it’s raining or the sun’s shining. If you use makeup before leaving your home, you can choose a face mask with SPF properties beforehand.
Choose at least 30 SPF and make sure your sunscreen is for both UV and UVA rays. When taking a sunbath, spread sunscreen thoughtfully all over your body. Don’t forget your neck and feet!
Anti-aging face massage: 4 techniques to lift your face
Facial massages are the tendency to reverse the signs of the passage of time. Some beauty products only act on the texture of the skin, while the exercise will target the muscles and subcutaneous tissues to tone or relax facial muscles. We hold a lot of tension in our face, jaw, and neck and a simple massage will help the muscles to relax and perform gentle lymphatic drainage.
1. Facial yoga to tighten the skin
If you want to gain muscle tone, facial yoga promotes a series of gentle techniques, adapted to the morphology of each person's skin. For example, opening your shoulders and extending your distance from your ears allows you to erase the fine mini lines that form on your neck. Or, the importance of stretching the trapezius muscles at night so that the neck appears longer and less wrinkled.
2. Face Fitness
By working on tense areas of the face and neck but also by improving posture, this technique corrects the effects of gravity. Each session begins with techniques that aim to relax overworked muscles. Then we move on to more toning exercises.
3. High tech Gua Sha
The gua sha is the faithful companion of the jade roller, an instrument that consists of two rotating ends of different sizes and shapes. This tool works every inch of the face and has been used for centuries. And because it is made of surgical steel or quartz, it can be used hot or cold to enhance its effects. Make sure to get a good facial oil to use Gua Sha with as you need the skin to be slippery enough so it's not pulled and damaged during the massage.
4. Face sculpting roller for skin aerobics
Perfectly matched to the contours of the face, this double-ended sculpting roller reaffirms some areas that are often difficult to work with, through deep massage. Can be used with serum, oil, or moisturizer on freshly cleansed skin. The roller is easy to use but you should never apply too much pressure on your skin. Make some time for roller massage when you're watching TV or reading a book.