Many of us will admit that we want to look younger. Almost all of us want to live longer provided we do it with zest, happiness, and good health!
All this talk about anti-aging and wellness can be overwhelming at times. Every day brings a new study, often contradicting the one before. So how do we keep it all straight? Is there a simple way to turn back the clock and get more bang for our buck while we're here?
The answer is a resounding YES! And the even better news is that it doesn't take hard work to get there. Rather, it is all about the day-to-day, consistent efforts that help you to achieve the full and rewarding life that you deserve.
Here are the top 10 lifestyle tips to not only get you looking and feeling younger, but also to lower your biological age by 10, 20, or even 30 years!
How we begin our day, defines the way it unfolds for us. When we start out rushed, stressed, and jumping back into the rat race without taking time to get centered, it just continues the often negative cycle from the day before. Carve out 20 minutes each morning BEFORE you read your emails, check Facebook or turn on the news and do a little meditation, journaling, and reading of some uplifting and inspirational words. By doing this, you'll become connected to your intuition, feel calmer, and more joyful along the way.
Refined sugar seems to be the ultimate culprit. It causes inflammation within our system and can lead to a myriad of negative effects within our body. Work to reduce sugar by incorporating healthier options in your home like raw honey, coconut sugar, and stevia. These will satisfy your sweet tooth while not causing such a dramatic spike in blood sugar. Eating healthy fats such as avocado, nuts, seeds, and wild-caught fish will also help to reduce the craving for sugar and get you on the road to being healthier then ever.
Most of us have forgotten how to have fun! Inside each of us there is a child just waiting to be acknowledged. Learn to pay attention to your inner child and find out what they are saying. Most likely, they're hinting that they'd like to have more fun in life, to relax more, and to do something creative like playing an instrument, painting, or going out dancing.
Take a Multivitamin
Many of us walk around with certain vitamin and mineral deficiencies without even knowing it. Taking a high quality, whole-food multivitamin with minerals can act as insurance policy for your health. They will work to balance your system and offer you essential nutrients especially on days when you don't eat properly. Also recommended is an Omega fish oil supplement like Krill oil and a probiotic to ensure proper stomach health.
Eat Healthy Fats
Once touted as bad for your health, now healthy monounsaturated and polyunsaturated fats like those in avocado, coconut, nuts, seeds, olive oil, and wild-caught fish can not only help you to lose weight, but also keep you satiated longer which may lead to eating less. Essential fats also reduce inflammation in your system and can help to promote healthier skin.
High Intensity Interval Training (HIIT)
The days of long, tedious cardio sessions are over thanks to HIIT! By sprinting hard and fast for 30 seconds eight times with 90 second cool downs in between, our body becomes better at burning fat, building muscle, and releasing the key anti-aging hormone known as Human Growth Hormone (HGH). High intensity interval training only needs to be done two to three days per week, which is ideal for busy people!
Upon waking, list off at least five things that you have to be grateful for. Learning to focus on what we have rather then what we don't, rewires our brain and can actually alleviate stress and depression by making us feel thankful for all of our blessings. A daily gratitude journal is also a great option to get you on the road to feeling better!
We are being bombarded by environmental toxins every single day. The great news is that we can avoid the majority of them by cleaning house. Literally, ridding your home of chemical cleaners, personal care products, and foods with artificial ingredients and pesticides, will protect you and your family immediately. Choose from a myriad of natural products available or create your own using homemade recipes and buy organic foods whenever possible.
Numerous studies show that those who consume less calories, actually tend to live longer lives. Many of us overeat due to emotional stress in our lives. Learning to tackle your emotional struggles will help you gain more control over your eating habits. Intermittent fasting is also helpful. This involves periodically taking a break from food for 16 to18 hour periods such as from 7 p.m. until noon the next day. Always consult with your physician before embarking on a fast, especially if you're pregnant or have pre-existing health conditions.
Numerous studies have shown that those who have quality sleep and those who nap have reduced levels of heart disease. Sleep also reduces the stress hormone cortisol, and less cortisol can equal better overall health. Look into options to help you obtain a deeper night's sleep and don't feel guilty the next time you take a 20-minute afternoon siesta. Allow yourself this luxury knowing that you are doing yourself a big favour and increasing your odds of living a longer, healthier life.
ALSO ON HUFFPOST:
Found in cocoa beans and abundant in servings of dark chocolate, a recent study suggests they could even reverse age-related memory decline.
This illustrious nutrient is well known for the bouquet of benefits it presents and cognitive health is no exception. It's found in salmon, bluefish, anchovies, herring, mackerel, sardines, sturgeon, lake trout, tuna, flaxseed oil, canola oil, walnuts, soybean oil and chia seeds.
Two pilot studies have given these nutrients high marks for senior brain health. The first is found most abundantly in soy lecithin, and also in mackerel, herring, eel and tuna and it's available in supplement format. Popular with body builders, phosphatidic acid is available in supplement form, usually derived from soy.
Adding walnuts to your diet regularly could slow the progression of Alzheimer's, a mouse study suggests.
Foods are not a good source of citicoline, according to WebMD, but many people take a supplement of this compound --which is very similar to choline -- and well-documented for its neurological health benefits.
Good sources include meat, specifically liver, beans, cruciferous vegetables and eggs. It's essential for liver health and for women and it's close in structure to the B vitamins. It aids in the development of brain tissue, according to Ohr.
Recommended for those who suffer concussions, it's found in avocado, soybeans, bananas and dark chocolate and is available in supplemental forms.
Well known as an anti-inflammatory agent, studies have shown that even moderate consumption could increase neural signaling in the brain.
Follow Jay Bradley on Twitter: www.twitter.com/livelookfeel