Are you looking for a miraculous way to fight off the ill effects of aging? Well, instead of magic pills, you may want to look in your refrigerator first to see what fruits and vegetables you have available. After all, they are rich in vitamins and minerals that fight off the ill effects of aging, as well as combating unsightly fat and wrinkles.
You most certainly want to postpone having too many wrinkles and creases and of course you also want to be fit and healthy. You probably know that health experts recommend that you exercise regularly, watch your diet, and sleep eight hours a day. However, magazine articles and TV ads will tell you another story. They tell you to use anti aging cosmetics, drugs, and even plastic surgery. Who are you going to listen to – health experts or sales people?
If you just get back to the basics and eat healthy, natural foods and exercise, experts believe you can look and feel years younger than your actual age. All you have to do is pay attention to what you are putting into your body and eat nutritious, natural foods.
Eat plenty of foods that are rich in Vitamin B such as fish, poultry, leafy green vegetables, eggs, beans and peas. These foods will help with preventing memory loss and will also lower your chances of getting cardiac disease. After all, would you rather be a bumbling, forgetful, sickly person as you age or do you want to eat healthy foods to stave off these obvious signs of aging?
You will also want to eat foods that are rich in Vitamin D so that you will have strong bones. As we age, our bones do get brittle and break more easily. Prevent the fragility by eating foods that are rich in Vitamin D including milk, eggs and fish. Whole grains instead of processed breads and pastas will help prevent cardiovascular diseases, control blood sugar and aid in having a healthy digestive tract. Who would not want to be active and vital instead of having to stay near a bathroom because of a problematic digestive system?
Do you want the most bang for your entire bodies health and appearance? Then eat plenty of fruits and vegetables. They have no salt, cholesterol or fat but they do have vitamins and minerals that are important for you and your health. There are a multitude of other vitamins and minerals you can obtain from fruits and vegetables such as folic acid, iron and magnesium. They also contain anti-oxidants that help fight off disease and illness. If your diet is plentiful with vegetables and fruits, give yourself a pat on the back! You are on the right track to be healthy and youthful as you age.
Everyone knows that you must drink plenty of water to hydrate your body and skin. Water is a necessity for good health. Herbal and green teas have plenty of anti-inflammatory, anti-oxidants, and anti-aging ingredients. Teas also are known to promote weight loss, so if you do not drink teas now, add it to your diet pronto.
Can you imagine being healthy while only giving up one type of product? Then give up sugar! I cannot say enough about the ill affects of eating refined sugar. It is a poison which has been stripped of all nutritional benefits. If you want to be healthy, fit and have great skin too, stop eating refined sugar. Do the research, because you will find all the studies back me up on this. For your health, well-being and looks, dump it from your diet today!
Another thing that you must avoid is smoking. If you smoke, stop immediately: unless you want that nagging cough, shortness of breath, blackened lungs and a deeply wrinkled face! Instead of smoking, munch on foods that are healthy and take a long time to chew like an apple, celery or carrots. Or simply sip on a glass of water or tea.
Along with eating healthily, make sure that you are also exercising regularly. This will help you with stress and to maintain a healthy body weight. Exercising also increases your energy level and keeps you busy so you are not tempted to eat unhealthy foods and indulge in unhealthy activities!
Now that you know the anti aging process works from the inside out, you can choose to either work towards aging in a healthy or unhealthy way. You can choose to eat natural foods or you can continue to eat processed foods with all their unhealthy ingredients that quickly age you. You can choose to eat healthy, natural foods or spend thousands of dollars on drugs, anti-aging cosmetics, and cosmetic surgery that does nothing for an already unhealthy body.
It does not matter if you are 30 or 50, you can stop your aging time clock now. The choice is yours: be healthy, fit, and have an ageless, youthful look; or not. Why wait?
The maintenance of health and well-being is vital for so many today. We don’t all have the opportunity to hire a personal trainer or nutritionist to provide the necessary heath tips or advice needed. There are several informative magazines that can provide the same health information and guidance you would receive from a professional. The top 5 recommended magazines for health and wellness are outlined below.
Prevention Magazine is one of the most informative magazines published for health and wellness. It provides you with healthy solutions an individual can follow realistically. There are articles that reference everything from types of vitamins to take daily to tips for healthy weight loss. Simple and easy to follow healthy recipes are provided in every monthly issue as well. In addition to the great health tips, Prevention magazine also has created a new and informative publication entitled “Advancing Suicide Prevention”. This is a bimonthly magazine that addresses issues that plauge so many today. One of the leading causes in the death of the elderly is suicide due to depression. It is often left untreated and undiagnosed and thus has caused it to be the highest rate for suicide among the elderly. Prevention Magazine has provided many with advice and guidance that they may not have sought out otherwise. The magazine is such a great resource that you can often find it in physician offices available to read while waiting to see a doctor. If you are searching for a complete guideline for health, Prevention Magazine is always a great resource.
Shape Magazine is an inexpensive fitness publication that has been around since 1981. It’s focus is the female population and has proven to be a great source for safe and effective work out tips and weight loss advice. Another feature in addition to fitness, is the Beauty and Style section. There are many topics discussed such as essential skincare tips, how to maintain healthy hair, and suncare. Topics that women find vital to everday functionality. Healthy eating is also discussed and foods that “assist” woman with the various changes in life are outlined as well. One example is Soy. Many soy based products are pictured throughout and are discussed as to how they can be beneficial to maintain health and be a source for relief with hormonal changes many woman may experience. Overall, Shape is an informative magazine that woman will find useful or many reasons not just fitness.
Men’s Health is a magazine that focuses primarily on men with relation to fitness, relationships, nutrition, weight loss, and overall health. It’s a guide that men find useful without having to visit a gym. There are intriguing articles like ” 6 weeks to a 6-pack” that spark the interest of many. The topic of Sex is often written about as well. You can find articles like “Is she satisfied”, that help men to assess their personal relationships. While these articles may interest some, most can find that the magazine focuses on Health and Wellness. Home gym equipment is often outlined and the types of weights that can be used for certain body types, result types as well as proper technique are discussed. There are also books suggested for reading such as ” Eat this, not that, The Best & Worst Foods in America”. Despite what some may think, this magazine also has a “soft side” Topics such as What we get from giving are published to get men to see the gratification of giving vs. receiving. It also outlines how volunteering improves self-esteem, boosts your health and even makes you more attractive to women. Not bad for $1.49 per issue (on-line subscription)!!
Children’s Health Magazine is a derivative from the publishers of Men’s Health Magazine. The main goal of this magazine is to raise awareness of many issues that today’s youth are faced with. Obesity among children in America is an increasing problem. There is a real need for fitness and health advice that help parents to understand the severity and solution to this and many other problems.
The first issue of this magazine is due to be on stands September 15, 2009. The first lady, Michelle Obama will grace the cover as an advocate for children’s health. It is vital for America’s children to get started towards a healthier lifestyle and this magazine will allow parents the ability to take better care of their children’s minds and bodies.
Women’s Health magazine is the 5th most recommended magazine. Similar to Men’s Health Magazine, it outlines information specific to women. There is a vast array of topics and features. The fitness topics discussed always outline safe ways to work out and provide pictures of positions as a guide. Nutrition is of course another major topic discussed as women are always looking to gain insight on the latest “food raves or diets”. Because this magazine is so informative, it is difficult to pin point each area. You can be assured, however, that everything you need to know about fitness and health will be found in this magazine.
When it comes to staying healthy and aging well, there are so many things we need to consider. We have to exercise, maintain a good mental attitude, get enough sleep, engage in healthy relationships, take care of our skin and, of course, near the top of the list of factors that contribute to great health is good nutrition.
What “good nutrition” is, however, can be confusing. Ideas about nutrition have changed over the years. Two decades ago, we were told it was healthy to eat a “low-fat” diet. Unfortunately, in an effort to reduce unhealthy fats, people began eating low-fat processed foods. We didn’t realize then that many of those low-fat foods were laden with extra sugar. Nor did we understand the dangers of excess sugar. We know now that something we thought was good for us has contributed to health problems.
Over the past couple years, I’ve been reading the latest books and articles on nutrition and anti-aging. What’s touted consistently now is a diet of whole, unprocessed foods that discourage inflammation. The anti-inflammatory diet is what seems to have the most health and beauty benefits.
Dr. Oz, Dr. Howard Murad, author of The Water Secret and Dr. Jessica Wu, author of Feed Your Face, and several other doctors writing in the field of health and beauty all agree that inflammation is one of the worst offenders. They say that we promote inflammation when we eat foods that are too high on the glycemic index. And what kinds of foods are those? Foods that are high in sugar and simple carbohydrates. An anti-inflammatory diet will help to keep blood sugar levels in check, keep the skin young, and be a boon to overall health.
Here’s a list of foods synthesized from a variety of sources. Most of these are recommended by a number of specialists in the field of anti-aging. What’s great is that foods that help us stay young-looking also help us stay healthy.
Eggs. In an article in Time Magazine from September of 2011 written by Dr. Oz, eggs were among the foods “vindicated,” and now considered to be part of a healthy diet. Previously thought to be detrimental because of their cholesterol content, in moderation, eggs are great because they’re nutrient dense, provide high quality protein and are not high in calories. Another doctor, Howard Murad, recommends that women eat eggs to combat “hormonal aging.” He says that eggs and other embryonic foods (seeds and beans) help women preserve optimum estrogen levels naturally.
Leafy greens. Spinach, kale, collards, romaine lettuce, etc. provide vitamin C, vitamin E, and Lutein, a nutrient that contributes to healthy, great looking skin.
Broccoli. Low in calories, and high in fiber, broccoli is a powerhouse of nutrients, including vitamin C, potassium, vitamin K, B6, folate and surprisingly, calcium.
Sweet potatoes. A good choice when you need complex carbohydrates. Rich in vitamin A, which is great for the skin and the eyes, the sweet potato is high in antioxidants (including beta-carotene), has cancer fighting abilities, and its vitamins can help boost your immune system. High in fiber, it’s an excellent addition to the diet if you’re looking to burn fat.
Mushrooms. According to Dr. Howard Murad, author of The Water Secret, Mushrooms are full of vitamins and have strong antioxidant properties and may inhibit tumor growth. Mushrooms also help prevent breakdown of collagen and elastin, helping your skin to stay firm and plump.
Tomatoes. Dr. Jessica Wu, a Beverly Hills dermatologist calls tomatoes “a skin superstar.” High in lycopene, they help protect the skin from sun damage. Eating plenty of tomatoes can help prevent wrinkles, age spots, and inflammation.
Apples. They contain Phloretin, a powerful antioxidant. Phloretin neutralizes a large number of free radicals (which contribute to aging), and reduces inflammation and hyper-pigmentation.
Blueberries. Low in calories and virtually fat-free, blueberries are full of fiber, vitamins and antioxidants. These are on Dr. Oz’s “anti-aging” checklist and some studies have shown that blueberries are beneficial for the brain and can help lower the risk of Alzheimer’s Disease.
Almonds. They contain copper, selenium, zinc and healthy monounsaturated fats and fiber. Eat them, but in moderation, due to their high caloric content. According to Dr. Wu, almonds can help in the battle against gray hair, because eating almonds has been shown to increase the levels of catalase in the body. Catalase is an enzyme that neutralizes natural peroxide. When our scalp stops making catalase on its own, our hair begins to loose its pigment.
Walnuts. Loaded with omega 3 fats, walnuts are good for the skin. They’re a good source of phosphorus, zinc, copper, and thiamin. Yes, they’re high in calories, but a handful of nuts a day can actually benefit weight loss, because they can curb the appetite. Also, the fiber in nuts helps prevent the absorption of some of the calories.
Plain yogurt. The culturing process makes yogurt easier to digest than milk, so it’s a good source of calcium if you’re lactose intolerant. Yogurt contributes to colon health because of its intestine-friendly bacterial cultures, which lower the risk of colon disease.
Be wary of “non-fat” milk and yogurt. According to Dr. Oz, “When you remove all the fat from whole milk, you’re left with too high a concentration of natural sugars, which interacts like candy with your hormones, especially insulin.”
I was curious about this, and so began paying attention at the grocery store. When I looked at labels on regular plain yogurt, sure enough, the non-fat variety had a higher number of sugars. I now opt for low-fat, rather than non-fat. Some non-fat Greek yogurts did NOT have high sugar contents, so those are a good choice.
FYI, fat free foods often have added sugar to make up for the reduction in fat and good taste. Dr. Alan Lustig gave a lecture on the dangers of sugar and he credited the proliferation of low-fat foods in the American diet with higher levels of obesity and diabetes. According to Lustig it is not the fat that’s makes us fat and sick, it’s the sugar.
Salmon. Rich in omega-3s, salmon is recommended by many anti-aging specialists. Dr. Nicolas Perricone, author of The Wrinkle Cure says that eating salmon will keep your skin looking younger longer. Eating salmon helps reduce inflammation and can also help prevent heart disease, due to its high omega 3 content.
Red wine. (In moderation, no more than 2 glasses a day.) Thought to raise good cholesterol and reduce the bad kind, as well as protect arteries against cholesterol-related damage. You may have heard of the benefits of Resveratrol, which red wine contains. However, according to Dr. Oz, you’d have to drink 60 liters to get the full benefits. Still, if you’re going to drink alcohol, red wine is the best choice for your health. White wine doesn’t contain Resveratrol.
Dark chocolate. Eat dark chocolate in moderation (meaning no more than one oz. a day or every few days) and reap the benefits of its antioxidant content and high concentration of flavanols. Dr. Wu says that dark chocolate consumption can promote better circulation, improved skin hydration, and can help the skin resist the signs of sun damage.
Olive Oil. This is a “healthy fat” which, according to Dr. Murad will feed your brain, skin, and your cellular membranes. It’s one of the essential fatty acids that helps keep us hydrated, supple, youthful, and beautiful.
Coconut oil. Another healthy fat. Previously thought to raise cholesterol, recent studies have proven that coconut oil raises the good cholesterol, while keeping bad cholesterol in check. Also, there’s new evidence that suggests coconut oil is salutary for the brain and can guard against Alzheimer’s disease and dementia.
Green tea. An excellent source of antioxidants, in particular Epigallocatechin gallate, green tea is one of the best things you can drink for health and anti-aging. It helps enhance the skin’s ability to fight sun damage. It also fights inflammation.
Oatmeal. Filling and high in fiber, oatmeal is a complex carbohydrate that can help lower cholesterol and reduce the risk of heart disease. Just be sure to eat the kind without added sugar and chemicals. You can add your own nuts, and/or fruit to make it taste good. Even if you add a sweetener, better to be able to control the amount you use, rather than consume all the extra sugar in pre-packaged brands.
Quinoa. Quinoa tastes and acts like a grain, but it’s actually a seed. It’s high in antioxidants, fiber and protein (it contains all the amino acids), and low in calories.
Of course there are many more healthy foods than those on this list, but these are the foods on the lists of a number of doctors specializing in anti-aging, and health & beauty.
A Few Foods You Should NOT Be Eating or Drinking and Why:
White bread, donuts, cookies, pastries, cakes and sugary cereals. These high glycemic foods contain trans fats and sugar, which contribute to inflammation.
According to Dr. David J Goldberg, author of Light Years Younger, these foods all contain “high-glycemic” carbohydrates, which flood the body with glucose molecules minutes after they are eaten. All these foods have been linked to decreased insulin sensitivity, which means they impair the body’s most important glucose regulating mechanism. To save your skin, favor foods low on the glycemic index.
Sodas. (Diet or regular.) Both regular and diet sodas pose health risks. A recent study showed that regular soda contributed to hard to detect fats in the organs, particularly in the liver. And the artificial sweeteners and dyes in diet soda have been linked to brain cell damage. Sodas also cause the body to draw calcium from the bones, contributing to osteoporosis.
Sugar. Processed sugar doesn’t contribute to good nutrition and too much of it can be harmful. Aside from contributing to weight gain and diabetes, excess sugar ages the skin via a process called glycation wherein harmful sugar molecules attach to the collagen and elastin in the skin and make it rigid. These molecules build up and eventually cause wrinkles. Sugar also contributes to more health issues than were previously understood. According to Dr. Alan Lustig, who gave the famed lecture Sugar: The Bitter Truth, sugar should be deemed a toxin. Fruit, which is high in natural sugar is okay, because it contains fiber which helps keep it from spiking the blood sugar level, but juice, with all the fiber removed, is less beneficial.
Low glycemic carbs (which are beneficial) include: Oatmeal, whole-wheat pasta, Soybeans, lentils.
High glycemic carbs (which should be avoided) include: white flour, white bread, white pasta, corn, corn chips, cornflakes, processed cereals with sugar, white rice.
Low glycemic vegetables include: Yams, green beans, cabbage, leafy greens, avocado, bell peppers, Tomatoes, broccoli. High glycemic vegetables include: white potatoes, carrots and Parsnips.
Low glycemic fruits include: Apples, pears, plums, peaches, cherries, melon, kiwi, blueberries. High glycemic fruits include: Fruit juices, bananas, mangoes and papayas.
There you have it: to eat and not to eat. It’s a lot to consider, but hopefully knowing the benefits and risks of your options can help you make good decisions about what you put in your body.