How well are you ageing?

Consuming high-fat, high-sugar processed food has a strong effect on accelerating ageing.  So, ditch those unnecessary processed foods by conducting a food overhaul.

Check your fridge and kitchen cupboards to remove anything which contains unhealthy or processed ingredients you can’t understand immediately.  Think carefully as you replace your items.  You want to replace processed foods like crisps and sweets with nuts, fruit and seeds.  Switch to fresh fruit instead of tinned and stop covering your salad in a shop-bought dressing, use fresh lemon or just a drizzle with olive oil.

You are looking to replace all foods that have been removed with whole foods as much you can.  By choosing foods that are unprocessed and close to their natural state is arguably the most effective way to enhance the overall quality of your diet.  Preparing meals from scratch, using fresh produce is a great way to start.

A key part of the ageing process is the depletion of lean muscle mass.  As it reduces, it can leave your body weaker and less able to enjoy life to the full.  Protein is massively important in helping your body maintain good lean muscle.  We are not talking about eating a rib-eye twice a week.  It is about eating healthy proteins in a balanced way.

Switch out red meat and processed meats like hot dogs, bacon and sausages.  Instead, add into your diet: beans, legumes and pulses; lean meat like turkey, chicken and ostrich plus plenty of white fish.  You can also give your breakfast an overhaul with our favourite superfood; the humble egg.

Keep your brain in tiptop condition and avoid the potential onset of diabetes by ditching refined sugars.  Added sugars are just empty calories and refined sugars can be hidden in lots of our favourite foods.  So, when you look in your cupboard after your food overhaul, if you are still stashing ketchup; stir in sauces; tinned fruit and regular pasta then you need to look again.  It’s not just white bread, cakes and sugary drinks like cola that are high in refined sugars; many of the nation’s most popular foods are harbouring these baddies.

Try switching out white carbohydrates like bread, pasta and rice for wholewheat or brown options.  For example: brown or wild rice replaces plain white rice; white bread becomes wholemeal; change your pasta to wholewheat, you could even go gluten free!  If you are feeling adventurous then have a go at making your own healthy wholewheat pasta, it’s much easier than you think and a fun activity you can do with the whole family. 

We already know that by keeping our water content high in our bodies we can relieve fatigue; stay focused and think more clearly; reduce headaches and flush out waste and nasty toxins.  Did you know staying hydrated also helps to slow the ageing process in your body?  This is because your cells and organs have to work much harder when you are dehydrated, causing them to age faster.  You need your cells and organs to operate at a healthy level, which keeps your skin glowing and your organs working at their optimum level.

Drinking a large glass of water when you first wake up helps your body flush out toxins which can improve your complexion and skin radiance.  It’s also advised to stay hydrated throughout the day by enjoying a glass of water between or with your meals.  It’s really easy, just keep a water bottle with you throughout the day to form a habit!

Green tea has been shown to be the most effective agent against skin inflammation and cancerous changes in the skin, which means drinking green tea can help to prolong your skin’s health and youthful appearance.

Green tea contains both polyphenols and catechin; powerful natural antioxidants.   Antioxidants neutralise ‘free radicals’ (a term scientists use to describe a damaged skin cell).  When free radicals attach themselves to healthy skin cells it triggers an enzyme in the skin that breaks down collagen; which our body needs to keep our skin young and healthy.

Swap your morning coffee or English tea with a green tea.  Go organic if you can. Remember, to check the label, if you want to drink your green tea in the evening, opt for caffeine-free.

When it comes to anti-ageing, vitamins E and C are best friends.  They work together to protect your skin against UV damage.

The lesser known, vitamin K, is proven to make your skin look healthy, youthful and glowing and rid you of any dark eye circles.

Vitamins also play an important role on what is happening on the inside.  Vitamin D is especially important for people over the age of 40 since studies have shown that, in some people, a lack of Vitamin D can contribute towards the onset of diabetes and other chronic illnesses.

Check out our article on mood-boosting vitamins and change your diet to maximise your vitamin and mineral intake today.  

Sitting too much is known to raise health risks.  If you work at your desk all day, you need to find other ways to boost your daily steps.  By adding 30 minutes of brisk walking to your daily routine, you could add another 3000 steps to your daily average.

Start monitoring the number of steps you take daily.  Use your phone or a fitness monitor and check your step count at the end of every day on the device.  Do this for a week to find your average.  Your goal should be to start at around 5000 steps and work upwards on a weekly basis.  If you want to include your daily exercise routine in your step count, you will need to invest in a fitness monitor.

If you want to reverse your age at the genetic level, resistance training is the way to go! This type of exercise improves the strength of your muscles and optimizes your endurance level.  You may do it by integrating resistance bands, light weights, bars, dumbbells, and similar items into your standard work out.  Battle Ropes are also a great versatile training tool that you can use to work your entire body and improve your cardiovascular conditioning.

Don’t let age stop you!  Start caring for your body strength and muscles.  Challenge your muscles at least twice a week. Start with one to three sets of muscle resistance training and build up gradually.  Invest in the right equipment from resistance bands; dumbbells or battle ropes.  Read our article on working out at home to help you get started. 

It’s so easy to slip into a later night routine, especially now we have Netflix in our lives; I mean who doesn’t love a box-set?  However, significant sleep studies carried out in America have found that people who go to bed late at night on a regular basis are often overwhelmed with negative thoughts and anxiety.  It’s a proven fact: a tired body equals a tired mind!

When we are sleep deprived, it really is as if the brain is reverting to more primitive behaviour, regressing in terms of the control humans normally have over their emotions.  This can lead to irrational thoughts or behaviour and heightened stress which ages both your skin and your vital organs.

We want you to improve your sleeping pattern over a period of a month.  If you have a fitness monitor then it would be a great idea to wear it at night for a week to establish your existing pattern and the quality of your sleep.  Once you know the quality of sleep you are getting, you can introduce some new routines.  Why not try 15 minutes of yoga and meditation before bed or bringing your lights-out time forward an hour.  You could even use a dehumidifier to release some sleep-inducing oils.  Whatever you decide to do, make sure you keep a record of how much quality sleep you are getting and also whether your mood has improved!

It’s no surprise that enjoying a few beers or a glass or two of wine a few times a week isn’t necessarily healthy.  But you may not be aware how much it can potentially age you.  As you age, your body cannot process alcohol quickly enough, meaning the booze stays in your system for longer.  If you drink every day, this will build up in your bloodstream making your liver work much harder to detoxify your body.

Plan how you want to reduce your alcohol intake and write it down and don’t be afraid to get some help from a professional if it seems too daunting.  Maybe you are planning to cut out alcohol during the week or go for a full 30 days or more without a glass of wine.  Whatever you decide, make sure you have a substitute healthy drink ready to get you over the first hurdle.  

Our friends are there to pick us up when we fall and celebrate our successes.  They are endless sources of support, understanding and joy.  These points are obvious.  What you may not know is that by surrounding yourself with good friends actually has a beneficial impact on your health as you get older.  Friends can help you feel like you have a purpose in life; reduce cognitive decline and improve overall well-being.

The benefits of a true friendship must be earned.  So, take time away from social media and give your 15 close friends a call.   In fact, set up a regular time to see your friends.  If they are further away, make sure you regularly FaceTime.  Most importantly, share your feelings; be honest and listen.  Being a great listener makes you a great friend!

Banish those negative thoughts as an optimistic outlook could really extend your life expectancy.  According to a US Study, positive people were more likely to live to the age of 85 or more.  The theory is that optimists may find it easier to control emotions so can protect themselves from any stressful situations.  Evidence suggests that more optimistic people tend to set goals but also have the confidence to reach them.

We know it can seem difficult to switch on positivity.  That is why, by using regular meditation and yoga practice, we can help to realign our inner strength and core.  We would also suggest reading positivity books like The Secret by Rhonda Byrne.  By focusing on the the positives in any situation, it can have an amazing effect on your body and mind!