From what you eat to how active you are to what you put on your skin—here are a few anti-aging tips you can follow.
Today, aging gracefully is less about how you do your hair or what you’re wearing. After all, we’ve thrown those archaic rules out the window ages ago: Yes, you can keep wearing your hair as long as you want and yes, you can wear animal print (within reason, but then that applies to women of all ages). Now it’s more about proper and age-appropriate self-care.
If you take care of your health and your body—from the inside out—you’ll find that it’s easier not just to embrace your age, but to own and celebrate it as you grow older.
Get Plenty of Exercise
Here’s scientific proof that growing older is no excuse for slowing down: Researchers at the University of Birmingham and King’s College London have discovered that exercise helps defy the aging process by preventing loss of muscle mass, maintaining cholesterol levels, and keeping the immune system free from the effects of aging.
Professor Janet Lord, Director of the Institute of Inflammation and Aging at the University of Birmingham, says: “…our findings debunk the assumption that aging automatically makes us more frail.”
Staying active also keeps the memory sharp, helps you maintain mobility as you grow older, reduces stress levels, and according to one study, can even prevent aging on a cellular level.
Practice Yoga
There’s plenty of evidence that yoga does wonders in keeping people looking youthful. Just look at the ageless 60-year-old practicing headstands at your yoga studio. And a group of Indian scientists revealed how: According to their study, daily yoga practice can combat the effects of aging by increasing the levels of both growth hormone (GH) and dehydroepiandrosterone sulfate (DHEAS) in the body.
GH stimulates cell growth and reproduction while DHEAS is known as a “youth hormone” that functions to protect against cardiac disease, diabetes, and obesity, and is known as an immune enhancer. As we grow older, the body secretes less GH and DHEAS. Luckily, yoga can increase the levels of both substances in the blood, which in turn promotes healthy aging.
Meanwhile, a separate study has proven that yoga, like exercise, can also slow down cellular aging by reducing the effects of stress linked to biological aging on the body. What’s more, it helps with balance and flexibility, a couple of things it wouldn’t hurt to work on as you grow older.
Load Up on Anti-Aging Foods
According to OnHealth, “As we age, we become more susceptible to the long-term effects of oxidative stress (a condition where the body basically has too many free radicals) and inflammation on the cellular level.” One way to combat those two consequences of aging—on a cellular level—is to eat food rich in antioxidants, like blueberries, red bell peppers, and spinach.
Aside from antioxidants, make sure you also get enough Vitamin C, as it helps in collagen production and is known to prevent wrinkles. Because it isn’t synthesized by or stored in the body, it’s important to include citrus fruits and other foods rich in Vitamin C in your diet, especially if you’re looking to keep laugh lines and crow’s feet at bay.
Finally, evidence has shown that omega-3 fatty acids also protect the skin by keeping it hydrated, preventing premature aging, and giving additional protection against sun damage. Good sources of omega-3 fatty acids include salmon, sardines, walnuts, and avocados.
Take Care of Your Skin
The skin is usually where you see the first signs of aging; suddenly you have to deal with wrinkles, sagging, and age spots. There are tons of products out in the market, so it’s important to know what to look for in the ingredients and what your skin needs.
Find skincare products that address sun damage, dehydration, and loss of elasticity—the three primary factors that lead to changes in the skin as you age. Here are a few recommendations from Fellow of the Philippine Dermatological Society and co-founder of Bella Pelle Philippines Dr Maximin Navarro.
Neostrata Intensive Eye Therapy, P3,750
This intensive eye cream contains peptides that help with collagen production and possess the ability to significantly reduce wrinkles. Other active ingredients include hyaluronic acid for hydration and caffeine to combat puffiness.
It also contains apple stem cell extracts, which have anti-oxidant and anti-wrinkle properties, and NeoGlucosamine®, “a patented non-acid amino sugar that diminishes the appearance of fine lines and wrinkles while also alleviating discoloration for a more even skin tone.”
This kit is made up of four products that specifically address different aging concerns:
Skin Active Exfoliating Wash
This soap-free, fragrance-free facial wash is suitable for all skin types and cleans while maintaining the skin’s natural pH balance. On top of that, it contains Polyhydroxy Acids (PHAs), which are proven to have exfoliating, smoothing, and anti-aging benefits for the skin.
Cellular Restoration
For youthful-looking skin, hydration is key: The Cellular Restoration Cream contains a winning combination of peptides, fruit stem cell extract, and Glycolic Acid to combat wrinkles and plump the skin, plus PHAs and antioxidants to deeply moisturize the skin and fight off oxidative stress.
Matrix Support SPF 30
Prevent premature skin aging brought on by sun exposure. Always remember to slap on some sunscreen before you head out the door. Aside from providing broad spectrum sun protection, this product also evens out skin tone, firms up the skin, and improves its texture.
Intensive Eye Therapy
*See description above.
Heliocare Spray SPF 50, P2,950
This sunblock has reached cult status and for good reason: With Fernblock®, a powerful antioxidant extract that provides a photoprotective effect down to the cellular level, it keeps the skin safe from short- and long-term radiation and its harmful effects, including DNA damage.
You don’t need to go looking for the fountain of youth to stay looking and feeling young and ageless. And there is no big secret to aging gracefully. At the end of the day, it really is just all about taking better care of your body and making healthier lifestyle choices. It’s all about practicing self-care, from your diet to your skincare routine.
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