Eat your age. Anti-aging eating that makes you feel 10 years younger!
Eat your age. Anti-aging eating that makes you feel 10 years younger!
We always hear of women looking for the fountain of youth, wanting to look and feel ten years younger. While researching different diets and procedures to restore our youthful skin can help, there is an easier way to prevent skin aging and restore your appearance. What if I told you that eating our way to be beautiful and youthful is the secret to looking years younger! That increasing your skin’s health is found in the kitchen and may cost you less than certain expensive producers. Not only that, you can immediately detox your body to reduce inflammation and help support skin renewal. We’ve been told repeatedly to eat our veggies, fruits, protein (whether it’s plant-based or not) and stay hydrated to maintain healthy bones, glowing skin and keep our energy levels. In this article, the truth is out: I am going to walk you through easy steps to feeling ten years younger by adding nutrition-rich foods daily to your diet. As a registered nutritionist and women’s health coach, eating to benefit the skin and restoring youthfulness often comes up during my sessions with clients. Addressing nutritional deficiencies, managing stress, and eating anti-inflammatory foods high in antioxidants is high on my priority list and part of my skincare routine. We are what we eat, ladies. So let’s eat to feel youthful!
Eat your age
Our skin is the largest organ in our body and nourishing it with antioxidants, healthy fats, hydration, and managing our stress levels is key to feeling ten years younger, increasing energy levels, and better sleep to help with skin rejuvenation. As a registered nutritionist, my skincare has gone through a major shift. Now heading into my mid 40’s I’ve been able to keep a youthful complexion, a glow from within, by eating anti-inflammatory foods, including foods high in antioxidants. When we focus on putting wholesome ingredients into our body vs. creams, lotions, masks, and serums, we get better long-term results. Topical products become a great secondary addition to your skincare routine, but it truly starts with what you put inside your body. My skin wasn’t always so cooperative and calm, with periods of dull complexion, large pores, a combination to dry skin, and a tired appearance.
Cleaning up my nutritional intake and taking time to plan out my meals, being more aware of certain ingredients and their effects on my skin allowed it to heal and appear more youthful. Highly processed foods and sugars were the first to get eliminated from my nutritional intake. Incorporating various vegetables deep in color and dark rich shades is usually a powerhouse team of fighting abilities to keep my skin healthy and vibrant. The more colors I can fit onto my plate, the better! And seasonal fruits and key good quality supplements are taken daily gave my skin the support it needed to glow from inside out and slow down aging signs.
Anti-aging eating that makes you feel 10 years younger. Anti-inflammatory Diet
- Sugar and high-glycemic carbohydrates-fruits and vegetables quickly convert to sugar and create inflammation in our cells and accelerate aging in our bodies. Once our blood sugar reacts with minerals in our body, they create free-radicals harmful to our body and skin. A diet high in pasta, cereals, bread, rice, rice cakes, potatoes, sweets, desserts, and juices can lead to premature aging, wrinkle formation, acne, and oily skin.
- Healthy Fats provide essential anti-inflammatory and antioxidant protection for the skin. Omega-3 fatty acids supplementation is useful to reduce skin inflammation and help with healing. A diet high in omega-3 fatty acids helps boost the integrity of the skin barrier. It can boost skin radiance, improve hydration and plumpness, and improve skin elasticity and texture. E.g., salmon, mackerel, tuna. Herring, avocados, chia seeds, hemp seeds, flax seeds, walnuts, almonds, brazil nuts, avocado, and olive oil.
- Our skin is made up of protein, and incorporating it into your daily meals will reflect on the appearance of your skin in the form of a soft and even complexion. Protein breaks down to amino acid in your body and can help keep the jawline’s definition and features from blurring early. When the body does not have enough protein, it is forced to feed on itself, this can cause tissue and muscle breakdown, and it will show on your body and face. If you are on a plant-based diet, be sure to incorporate protein options daily to get a wide range of amino acids. E.g., lentils, chickpeas, tempeh, edamame, tofu, almonds, quinoa, chia seeds, hemp seeds, beans, protein-rich vegetables (broccoli, kale, mushrooms), salad with greens, nutritional yeast, green peas, buckwheat, nut butter, steel oats or large oats.
- Hydration is important, especially first thing in the morning. I like to start my day with two glasses of water upon waking up. Our bodies wake up in a state of dehydration after prolonged hours of sleep. Water flushes out toxins from our bodies and hydrates from within. We should be drinking a minimum of 2 liters of water per day. Lemon water is another great way to flush out toxins in the morning, giving your immune system and cell renewal a boost of Vitamin C for glowing skin. Also included here are drinks for vibrant skin high in Vitamin A, C, antioxidants, and help flush toxins and reduce inflammation. I love adding them into protein smoothies as well. E.g., Carrot, Beet Juice, Pomegranate, Papaya, Cucumber, and Lemon.
- Powerful antioxidants help protect our skin from damage due to the sun, stress, and pollution by supporting the inflammatory response and preventing collagen loss. These can be fruits and vegetables—Eg, blueberries, raspberries, apples, spinach, legumes, dark chocolate (in moderation).
Supplements for Glowing Skin
Supplements can be a great way to get extra support for your care routine. We do not have time to get all the daily recommended requirements, and it can trigger collagen breakdown and slow down cell regeneration along with slow healing. Below are a few supplement suggestions for feeling 10 years younger from the inside out. Helping you reduce inflammation, increase “good” gut microbiome, support your immune system and cell renewable.
- Vitamin C
- Vitamin E
- Vitamin D
- Omega-3 fatty acids
Benefits of Stress Management
Feeling and looking 10 years younger is truly an inside job, ladies. With everything listed above when it comes to what we eat, it is important to recognize the benefits of stress management for your skin as well. Chronic stress creates elevated blood sugar levels leading us to stress eating and has sugar cravings. This can become harmful to our overall health and slow down cell production. Also, setting up a proper sleep routine for yourself is crucial for feeling 10 years younger. Lack of sleep can also slow down skin repair and give us a dull and tired complexion. Regular exercise is on the list here too. Daily movement of at least 30 mins can help nourish your skin cells. Physical activity, even a 30 min walk, can help carry oxygen and nutrients throughout the body, especially our skin. Simultaneously, it helps carry out free radicals produced in the body or from outside sources. E.g., sun exposure, tobacco, daily pollutants, and chronic stress. When it comes to setting up a nutrition plan for feeling younger and healthier-looking skin, think less is more! Start with reducing highly inflammatory processed foods, and begin to incorporate easy-to-follow meals and food options. And hydration, hydration, and hydration are important, ladies!