Slow Your Aging Body Clock

August 28, 2012


This is your ultimate checklist for ensuring you age well, stay healthy, and look and feel your best, from diet and exercise, to lifestyle and emotion wellbeing – a must-read for every woman!

Weight gain

Health checks

* Waist measurement, no more than 80cm (for women) and 94cm (for men) BMI, which should be 18.5–24 (unless heavier due to muscle)


Diet

* Serve small portions and eat food low in fat, glycemic index (GI) and kilojoules)

* Address food allergies and eat spicy food to boost metabolism


Exercise

* Exercise for 30 minutes or more on most days

* Cross-train to increase strength, aerobic fitness, balance and flexibility


Emotions

* Learn to live in the moment to beat stress, which can lead to abdominal weight gain (from cortisol), cravings and increased appetite


Lifestyle

* Avoid smoking

* Get enough sleep— less than six hours can cause increased appetite and insulin levels

* Home-cook food


Supplements/herbs

* Chromium and lipoic acid to stabilise blood sugar

* Gymnema sylvestre and L-gluatamine for sugar cravings

* Lecithin and L-carnitine for fat burning



Skin

Health checks

* See specialist for yearly skin cancer screening

* Monitor own skin and see GP about changed moles, freckles or concerning new spots


Diet

* Eat antioxidant-rich fruits/vegetables

* Minimise sugar intake and browned or barbecued foods, which cause wrinkles via glycation

* Cut alcohol and caffeine


Exercise

* Do aerobic exercise (eg cycling, jogging) to boost circulation, enhance oxygenation to cells and keep skin supple from the inside


Emotions

* Avoid arguments — studies show they slow healing

* Minimise anxiety, which can dehydrate skin


Lifestyle

* Reduce sun damage: use a broad-spectrum sunscreen, wide-brimmed hat and avoid sunbaking

* Increase water intake to maintain skin moisture


Supplements/herbs

* Glucosamine for collagen synthesis

* Antioxidants to penetrate the dermis eg Q10, silymarin, catechins and pycnogenol

* Fish oil for inflammation

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