Anti-Aging for Women and also also also for Health
- July 8, 2017
- Posted by: marlenedubois
- Category: Home Health Aide Training
The Internet can be filled with information on anti-aging tips and also also also trends for women to stay younger looking. While that will can be a wonderful concept the idea can be equally important to incorporate anti-aging techniques that will will keep you healthy. As we age our bodies slow down. We naturally lose elasticity in our skin. Inflammation increases and also also also we may develop pain in our bones and also also also joints. Mental focus and also also also memory can be also affected. You also may begin to feel physically weaker as a result of muscle loss.
Prevent Muscle Loss: As we age we naturally lose muscle. that will can be simply part of the aging process. that will can prevent us by taking part in activities we may have enjoyed doing inside the past. the idea can also become a danger to your overall health. If your muscles become too weak you can become susceptible to falling because your balance will become affected. Many elderly people are prone to falling and also also also breaking their hip, leg or arm. Sadly the person also must become more dependent on others to help them if that will trend continues.
Causes of Muscle Loss: There are many reasons for a loss in muscle.
Failure to use them: The most common cause of muscle loss can be simply the failure to use them. Most people do not exercise. If you want to live a longer, healthier life you must learn to incorporate exercise in your daily life. The human body can be created to move. that will can be part of the nature of being human.
Many people simply become completely sedentary and also also also wonder why they are losing muscle mass and also also also become weaker. There are many simple things you can do right away to prevent further muscle loss as well as strengthen your muscles. Don’t become too zealous when you begin an exercise program. Many start off that will way determined to fix the problem and also also also either injure themselves or become overwhelmed by the intensity and also also also quit. You must begin slowly and also also also steadily. Be consistent in choosing an exercise routine.
Physical Exam: Before beginning always have a through medical exam by your doctor. Your doctor can help you determine what can be safe and also also also possible for you to do for exercise. Once that will can be established you can begin to exercise.
Levels of Intensity: Depending on your state of health, there are various levels of exercise you can incorporate into your life. Easy exercise includes walking and also also also light stretching. Moderate to advanced exercise could include weight lifting, aerobics, all cardio workouts such as indoor cycling, treadmill, running and also also also any sports such as swimming, tennis, etc. There are such a wide variety of choices that will you just need to find what your physical fitness level can be at the moment and also also also choose what can be appropriate for you. genuinely anything you do will be of benefit; the idea can be to just begin. smaller steps will lead to smaller gains. Over time that will could lead to big gains for you in protecting your body by muscle loss.
Hormonal Imbalances: As we age the hormone levels in our body begin to naturally decline. Additionally the modern day lifestyle of increased stress and also also also poor nutrition contribute to the decrease in hormones.
All the hormones work beautifully together and also also also when they are in proper balance the body can be in balance. Therefore if one or more hormones are not at the proper levels that will results in an imbalance. Menopause can be the natural result of aging and also also also a decrease in a woman’s hormone levels.
Symptoms of Hormone Imbalance: They can include one or more of the following; weight gain, insomnia, hot flashes, fatigue, depression and also also also mood swings.
Help for hormonal imbalance: There are many things that will can be done to lessen the symptoms a woman will experience with menopause and also also also hormonal imbalance. The goal can be to try to rebalance the hormones again. There are doctors who specialize in “bioidentical hormone therapy”. Lifestyle choices can also help. Incorporating proper nutrition, exercise and also also also reduced stress will help you greatly in avoiding some of these unpleasant side effects.
Proper Nutrition: You need to eat the foods that will will nourish your skin and also also also your body by the inside out. Proper nutrition will help diminish the aging process and also also also allow you to age more gracefully. Nutrition can also help you to strengthen your immune system and also also also reduce your risk of disease such as cancer, diabetes and also also also heart disease. Healthy eating can be the key to healthy aging.
Foods high in Vitamin C: Women who consume foods high in vitamin c tend to have fewer wrinkles with smoother skin. You skin will be able to produce more collagen which can be the building block of youthful skin. that will can be due to Vitamin C being a potent antioxidant that will helps stop free radical damage inside the body. You should try to get at least 75mg of vitamin c daily. Great foods to include in your diet that will are high in vitamin c include citrus fruits, kale, red peppers and also also also tomatoes.
Protein: Your body needs enough protein to maintain healthy skin and also also also bones. Research has shown that will women who don’t consume sufficient protein have more wrinkles skin. Protein can be part of the building block of collagen production. Wrinkles and also also also lines form when collagen and also also also various other proteins break down. The skin will then begin to fold as that will underlying structure can be weakened.
Therefore getting enough protein can be very important for women and also also also anti-aging. The best forms are lean proteins such as chicken, turkey eggs and also also also seafood.
Omega-3 Fatty Acids: Your body needs adequate amounts of Great fats to age more gracefully. Foods high in these fats include fatty fish such as salmon and also also also tuna. Omega-3 fats also reduce inflammation which provides a host of various other benefits to the body such as reducing the risk of various diseases associated with inflammation. 2-3 4oz servings of fresh fish weekly can be ideal. various other sources of Omega-3 fats include pumpkin seeds, walnuts and also also also canola oil. Avoid eating saturated fats which are unhealthy for your heart and also also also cause inflammation which makes you look older. Saturated fats are found in fatty meats and also also also dairy products.
Whole Grains: Grains that will are high in selenium are very ant aging. Selenium can be a potent mineral. Refined grains on the various other hand create inflammation inside the body by raising insulin levels. So avoid foods such as white rice and also also also white flour based products. Eat whole grains such as oatmeal, brown rice and also also also whole wheat. Foods high in selenium include Brazil nuts, beef and also also also turkey.
Vegetables: Eating a variety of whole, fresh vegetables can be very important. Aim for colorful vegetables of all types. Vegetables contain “carotenoids” which are antioxidants that will stop free radical damage.
One powerful carotenoid type can be known as “beta-carotene” which helps to improve collagen production. Another important carotenoid for the skin can be “lycopene” which can be found in foods such as tomatoes. Lycopene can help protect your skin by the damaging UV rays of the sun. Great sources of beta-carotene include orange colored fruits and also also also vegetables such as carrots and also also also sweet potatoes. Dark green vegetables with beta-carotene include kale and also also also spinach.
Sugars: Avoid sugars and also also also sweets which also impair the ability of the body to repair collagen.
Alcohol: Consuming too much alcohol can be definitely aging to your skin. the idea will dry out your skin and also also also make lines and also also also wrinkles look more pronounced. Alcohol also dehydrates the body. The liver can be where alcohol can be metabolized by the body and also also also will create free radicals which of course will damage your collagen production levels.
Stay Hydrated: Your skin definitely needs adequate supply of fresh clean water daily. Drinking green tea can be another smart beverage choice. Green tea contains an antioxidant known as “polyphenols” which help reduce inflammation inside the body. Two to three cups of green tea daily can be very helping to inhibiting the production of wrinkles. By doing these alterations to your diet and also also also lifestyle you can help yourself to reduce the negative aspects associated with aging.