Unlocking the Secrets of Anti-Aging: Science, Lifestyle, and Longevity
- Causes of accelerated aging
- What are the anti-aging methods
- Anti-aging methods for all ages
- What exercises can fight aging
- Anti-aging massage techniques
- What are anti-aging foods
Causes of accelerated aging
As we age, the secretion of female hormones (estrogen) gradually decreases, and the production of collagen, elastin, and hyaluronic acid in the dermis gradually weakens, and the metabolic capacity of cells also decreases, resulting in insufficient moisture retention in the skin. , the skin’s branches, fibers and elasticity lose, resulting in the continued appearance of fine lines, wrinkles, roughness, spots and other troubles. The following bad living habits will lead to accelerated aging:
1. Worrying all day long and worrying about others
This will cause the skin cells to lack nutrients, make the skin on the face dry and dull, and wrinkles will appear. It will also deepen the “sad lines” on the face. Smile, ten years are less. Emotional stability is very important for endocrine balance. A woman with a gentle and tolerant heart is very beautiful. In fact, it is not just a psychological impression.
2. Stay up late
Staying up late is the enemy of skin care. Lack of sleep will cause various regulatory activities of skin cells to become abnormal and affect the vitality of epidermal cells. Therefore, you should sleep at least 8 hours a day. If it is lower than this level, you should re-estimate your health index. Adequate sleep can easily show up on the skin, especially the delicate eye skin. A good, sweet sleep can eliminate skin fatigue, normalize the regulatory activities of skin cells, and delay skin aging.
3. Frequent exposure to the sun
Absorbing excessive ultraviolet rays has many harmful effects, ranging from darkening and thickening the skin to causing skin cancer. Of course, it is also one of the main culprits of premature skin aging. Because direct sunlight will directly damage the elastic fibers and collagen deep in the skin, causing the facial skin to become loose and dull, and wrinkles will appear. So, develop a good habit of using high-quality sunscreen.
4. Smoking and drinking
Nicotine has a constrictive effect on skin blood vessels, so smokers’ skin wrinkles appear 10 years earlier than non-smokers. Therefore, if you are a smoker, you will look 10 years older than your peers. Drinking alcohol will reduce the amount of oil in the skin, causing the skin to become dehydrated, which indirectly affects the normal function of the skin.
5. Facial expressions are too rich
Frequent squinting, frowning, laughing, curling your lips, these movements and expressions will increase wrinkles on the face, so it is best to minimize facial movements and excessive expressions.
6. Don’t like to drink water
Water is the source of life. Replenishing the skin with enough moisture in a timely manner is the key to skin care. If you don’t take in enough water, it will lead to insufficient oil secretion, and the skin will easily become dehydrated. Therefore, you must force yourself to drink 6 to 8 glasses of water every day, but avoid drinks rich in caffeine.
7. Don’t like sports
Appropriate exercise can accelerate blood circulation throughout the body, moderate body activity, thereby enhancing skin lubrication. It can also give the skin all over the body the opportunity to sweat a lot, allowing the skin to achieve a healthy balance and greatly reducing the chance of skin aging. Therefore, exercise should be strengthened.
8. Incomplete makeup removal
This is a mistake most people make. Just using facial cleanser cannot completely clean your skin. You should do deep cleansing regularly to prevent dirt that cannot be seen by our naked eyes from clogging the pores and affecting the normal breathing of the skin.
9. Don’t understand your own skin and use inappropriate skin care products.
Do you really understand your skin? Only by truly understanding your skin can you make the right choice. You might as well find an opportunity to do a skin test to learn more.
10. Stay away from irritating foods and get closer to vitamins
Exciting foods, such as spicy and fried foods, are like time bombs for the skin. Fried foods and spicy foods should be reduced in moderation to help balance the skin’s endocrine and reduce the chance of skin problems such as acne and greasiness. The vitamins in fruits and vegetables are very good for the skin. Moreover, fruits and vegetables are not only delicious and make people feel good, but they can also be made into natural facial masks, which are very effective and are also a very interesting thing in life. You should adjust your diet properly as soon as possible.
What are the anti-aging methods?
1. Dietary means
A reasonable diet and oral administration (some can be injected) contain anti-aging substances such as SOD and DNA, as well as foods or drugs that can improve the body’s immunity. Why is it reasonable? Because foods are mutually reinforcing and inhibiting each other, especially flowers and plants, which have greater side effects, so they must be properly matched to achieve a balance. It is best to take it under the guidance of a doctor. Anti-aging substances are found in many foods. There are now 100 recognized types of the most popular and effective anti-aging substances in the world.
2. Exercise methods
Scientific, reasonable and regular quantitative movement. A large number of studies have confirmed that the only way to turn back time may be to exercise. The International Arthritis Foundation suggests: “The solution may be the Eastern style of Tai Chi”. Note here:
(1) Scientific and reasonable, that is, the choice of sports must be adapted to one’s own quality, and the chosen sports themselves must be scientific and reasonable. The most respected in the world today is Chinese Tai Chi.
(2) After selecting an exercise item, the amount of exercise must reach a certain level. There are two ways to measure the appropriate amount of exercise. The number of heartbeats per minute after exercise = 170 + age.
3. Psychological counseling
Maintain psychological balance, be in a happy mood, be kind-hearted, be generous to others, quit smoking and drink less, have an orderly daily life, eat a limited diet, and eat more fruits and water. Doing this can reduce the production of LPO, activate DNA and SOD to enhance immunity, stimulate interest in exercise, and achieve longevity goals.
Anti-aging methods for all ages
20-25 years old: The skin at this stage is delicate and can regenerate at a normal speed. Its hydrolipidic condition is good. The skin can withstand any external invasion such as sunlight and dirty air. It does not require much protection. Use facial cleanser every night to cleanse. Afterwards, just use a light moisturizer.
25-35 years old: Wrinkles first appear but disappear during rest. The causes may be caused by facial expressions such as squinting or smiling in the sun, as well as the influence of emotions such as worry and sadness. At this age, eye cream is needed to avoid wrinkles on the eyelids, because the skin on the eyelids is more delicate than the skin on other parts of the body, and there is no fat here, so it is easy to lose water and become dehydrated quickly. Coupled with frequent muscle activity and weakened microcirculation, the eyes The contours around the waist will first fail to withstand the ravages of time.
35-45 years old: At this age, wrinkles are obvious, the skin becomes rough and dull, and it is difficult to see a rosy complexion when you wake up in the morning. The reason is that the long-term invasion of the skin by sunlight accelerates the aging of the skin and starts the cell microcirculation and regeneration rate. Slow down, adopt a positive attitude, intensify deep care, and use cosmetics that contain nutrients and the ability to balance skin moisture. At this time, eye cream becomes the basic skin care product to protect the skin around the eyes to prevent and eliminate eye bags and dark circles.
After 45 years old: Epidermal cell regeneration for people over 45 years old no longer works, aging is accelerated, wrinkles persist, and the skin is dry. The reason is that the skin fibrous tissue is thickened and the skin’s collagen and elastin are reduced, so comprehensive remedial care is needed. . Supply nutrients, promote cell growth and repair cells. Therefore, high-protein skin care creams such as protein glue, elastin, and reticulin should be used. People over 40 years old can continue to use previous skin care measures with the help of electronic equipment for makeup processing. They should not bask in the sun more, drink more water, and slow down the stressful pace of life, because the stressful pace of life will produce more wrinkles. .
Anti-aging care for 50-year-olds: The decline of physiological functions will begin to be highlighted as a woman enters her 50s, and various unexpected skin problems will emerge: dryness, dullness, sagging, stains, wrinkles, etc. You have to start taking it seriously. Women in their 50s are looking in the mirror more and more, counting the wrinkles on their faces, and paying more and more attention to the appearance of spots.
What exercises can fight aging
Most Chinese people seldom exercise in their daily lives. They sit in front of the computer when working, sit in the car when going out, and watch TV when taking a break. The primary goals of a wellness program are to increase activity levels and change lifestyles. While our determination to stay in shape may seem strong, the key lies in action.
1. Running: the best anti-aging exercise for women
Dismutase is most easily produced during running. The stronger the dismutase activity, the fewer oxygen free radicals there will be, and the aging rate of the human body will be slowed down. Therefore, running has a more prominent effect on enhancing heart function. Running is also known as “the best anti-aging exercise”.
Experts have found that the human body produces a substance called dismutase. The stronger its activity, the fewer oxygen free radicals there are, and the aging rate of the human body will be slowed down. This dismutase is most easily produced during running. Experiments have proven that as long as you persist in fitness running, you can mobilize the enthusiasm of antioxidant enzymes in your body, thereby achieving anti-aging effects. Running is also an activity with a moderate amount of exercise, alternating tension and relaxation. It can regulate people’s emotions, relieve excessive excitement and tension of the sympathetic nerves, and play a strong role in accelerating blood circulation and eliminating hidden dangers in blood vessels. .
2. Walk for half an hour every day
Exercises like this really do help. Walk to your neighborhood grocery store instead of driving; exercise on your bike while watching a football game instead of lying on the couch; lift weights during commercials instead of eating chips; and go for a walk with your dog. , rather than just sending the dog out into the yard. The key is to move your muscles. The more you move, the younger you will live.
3. Stretch and yawn
Why does such a simple action have such a magical effect?
When stretching, the chest organs of the human body can be squeezed against the heart and lungs, which is conducive to the full movement of the heart and allows more oxygen to be supplied to various tissues and organs. At the same time, due to the activities of the upper limbs and upper body, more oxygenated blood can be supplied to the brain, making people feel awake and comfortable immediately. Human anatomy and physiology tell us that although the weight of the human brain only accounts for 1/50 of the body weight, The brain’s oxygen consumption accounts for 1/4 of the whole body’s oxygen consumption.
After sitting in one position for a long time, you might as well stand up and stretch, tilt your head back and let out a deep yawn. For people who are tired from work, it can promote the return of blood, help metabolism, and allow cells to obtain more oxygen. When you yawn, you will take a big breath with your mouth open and then exhale quickly and briefly. In such a short period of time, you can effectively spit out the waste gas in your chest, increase the oxygen concentration in the blood, and relieve the drowsiness of the brain center. role.
The best way to stretch and yawn:
(1) Stand up, open your arms as far as possible, and stretch back.
(2) Tilt your head back, straighten your body and tighten the muscles of your upper body, then open your mouth and let out a deep yawn.
(3) Then take another breath, hold your breath for a while and then exhale slowly.
This can increase the depth of breathing and allow more oxygen to enter various parts of the body. At this time, the brain also absorbs a large amount of oxygen, which is more refreshing and refreshing. It is also a great way for people who use their brains too much or are tired from work. Good anti-aging exercise.
Anti-aging massage techniques
1. Get rid of double chin: Place your fingers on the chin, push upwards with the chin as the center;
2. Apply force and push it to the ear position;
3. Create rosy skin: Place your hands up and down on the lower edge of the cheeks, put the back of your fingers close to the skin, and move towards the ears step by step. Do this on both sides;
4. Instant OUT of toxins: Place the back of your bent fingers against your cheek in a parallel direction;
5. Put your curved fingers close to your cheeks: Gently pinch your cheeks with your fingers and slide them towards your temples for three rounds;
6. Stimulate lymph glands: Put your curved fingers close to the left and right cheeks, use a slight force to pick up the flesh on the face, and pick it up along the face line toward the ears.
What are anti-aging foods?
1. Fish
You can get a lot of protein in fish, and green peppers and red peppers are the foods richest in vitamin C (100 grams of green peppers contain 100mg vitamin C), and the foods richest in vitamin E are nuts (such as pine nuts).
2. Crucian carp
Crucian carp contains comprehensive and high-quality protein, which can play a very good role in strengthening the elastic fiber structure of the skin. It has a unique effect on relieving early wrinkles caused by mental factors such as stress and lack of sleep.
3. Broccoli
Broccoli is rich in antioxidants vitamin C and carotene. Cross-flowered vegetables have been confirmed by scientists to be the best anti-aging and anti-cancer food, while fish is the best source of protein.
4. Winter melon
Winter melon is rich in vitamin C, which has a good moisturizing effect on the skin’s collagen and elastic fibers. Regular consumption can effectively resist the formation of early wrinkles and make the skin soft and smooth.
5. Tofu
In addition to fish and shrimp, tofu is also a very good source of protein. At the same time, soy foods contain chemicals called isoflavones, which can reduce the space for powerful estrogen to move. If you are worried that you will develop breast cancer, you can eat soy foods regularly.
6. Onions
Onions can cleanse the blood, lower cholesterol, and resist aging, while seafood can provide a large amount of protein and is rich in zinc.
7. Cabbage
Cabbage is also a cross-flowered vegetable. It is rich in vitamin C and fiber, which promotes gastrointestinal motility, keeps the digestive system young and energetic, and helps detoxify.
8. Mineral water
It can make the skin soft, delicate and white, help digestion and detoxification, and promote the secretion of bile.
9. Apple
Contains fiber, vitamin C and sugar, which can prevent skin rash and keep skin shiny.
10. Carrot
Rich in vitamin A, it keeps hair shiny and skin delicate.
11. Milk
Contains vitamin D and calcium to make bones and teeth strong.
12. Shellfish contains vitamin B12
Helps maintain healthy skin and maintain skin elasticity and radiance.
13. Tomatoes
Prevents cancer, gives you a good appetite, high energy, and whitening.
14. Spinach
Not anemic, with strong physique, good skin, detoxification, vision protection, emotional stability, and can stay away from iron deficiency anemia. The folic acid in spinach is very important for expectant mothers. Supplementing sufficient folic acid during pregnancy can not only avoid giving birth to a baby with developmental defects, but also reduce the probability of newborn babies suffering from leukemia, congenital heart disease and other diseases.
15. Orange
To prevent cancer, a medium-sized orange can provide the vitamin C a person needs for a day and improve the body’s ability to resist bacterial invasion. Oranges can remove free radicals harmful to health in the body and inhibit the growth of tumor cells.
16. Malt
Can reduce the incidence of colon and rectal cancer because it is easily absorbed. Malt itself is flavorless, so sprinkle it on cereal or add it to yogurt. In recent years, scientists have introduced some foods through research and exploration. Eating two of the following foods every day can enhance physical fitness and delay aging.
17. Strawberry
Strawberries are not only juicy and delicious, they are also very beneficial to human health. Strawberries can improve skin texture, relieve diarrhea, and relieve liver and urinary tract diseases. At the same time, strawberries can also strengthen gums, freshen breath, and moisturize the throat.
18. Tuna
Tuna fatty acids can lower blood pressure, prevent strokes, suppress migraines, prevent and treat eczema, and relieve dry skin.
19. Soybeans
Soybeans are one of the plant foods with the highest estrogen content, which is extremely important for women’s health.
20. Yogurt
Yogurt not only helps digestion, but also effectively prevents intestinal infections and improves the body’s immune function. Compared with ordinary milk, yogurt has lower fat content, higher calcium content, and is rich in vitamin B2, all of which are of great benefit to the human body.
21. Chocolate
Have happiness – Chocolate has a calming effect, and its taste and texture can also stimulate the happiness center in the human brain, making people happy. Mouth Guard – Demineralization results in the formation of dental caries, and chocolate can slow down this process.
22. Coriander
Coriander is rich in iron, calcium, potassium, zinc, vitamin A, vitamin C and other elements. Coriander can also be a diuretic, which helps maintain blood sugar levels and prevent cancer.
23.Potato
Protect the spleen and stomach. Eating more potatoes can relieve hotness and constipation. It can also protect the spleen and stomach, replenish qi and moisturize the intestines. To eliminate eye bags, put potato slices on your eyes to reduce eye bags.
24. Eggs
Enhance memory, beautify, egg yolk not only does not consume vitamin H, but also helps us synthesize it.
25. Mushrooms
Rich in nutrients, improving immunity, and losing weight, mushrooms contain a large amount of inorganic substances, vitamins, proteins and other rich nutrients, but they are very low in calories and you will not gain weight if you eat them regularly. Mushrooms also contain high amounts of plant cellulose, which can prevent constipation and lower cholesterol levels in the blood. The vitamin C in mushrooms is much higher than that in ordinary fruits, which can promote the body’s metabolism.
26. Walnut
Brain-building, one pound of walnuts has the same nutritional value as 5 pounds of eggs or 9 pounds of milk. The protein in walnuts contains lysine, which is extremely important to the human body and is very beneficial to the brain.