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4 Tips to Keep Looking as Young as You Feel

look as young as you feel

We all strive to fight the natural process of aging. Some visit their local plastic surgeons, while others chose to go the more natural route. Whatever your m.o., here are 3 lifestyle techniques that you can implement today to keep that youthful glow alive:

1. Say Sayonara Sugar

Consuming foods made with sugar and refined white flour is a huge no-no and should be avoided like the plague. Seriously, it might sound a little silly but these foods are highly processed, provide zero nutrition and create inflammation in the body. Inflammation plays a starring role in many health concerns including cancer, diabetes, obesity, cardiovascular disease and arthritis. Inflammation causes the stress hormone, cortisol to rise. High levels of this hormone wreaks havoc on your skin and leads to breakouts, loss of moisture and the breakdown of collagen and elastin, ultimately causing unwanted saggy skin and wrinkles.

Put down that cookie! The average American consumes 21 teaspoons of sugar a day. The American Heart Association recommends men limit added sugar to 36 grams, or 9 teaspoons, per day. While the recommended daily amount for women is 24 grams or 6 teaspoons. I suggest you limit your sugar to 10 grams, 2.5 teaspoons, or less. There is no reason to sacrifice your health or beautiful complexion for some added sweetness. Eat fresh fruit or 70% dark chocolate instead of processed treats.

2. Detox Daily

I’m not advocating you juice 24/7 or jump on the Master Cleanse bandwagon but rather do little things each day to help your body move out the toxins. Regular detoxification prevents toxic build up which can cause weight gain, dull skin, cellulite, fatigue and more.

Things you can do include: exercising for 45 min 3-5 times per week, starting your day with warm cayenne lemon water, dry brushing before you hop in the shower, taking hot/cold showers (alternate super hot, then very cold for 30 seconds each, repeat 5 times), enjoying an infrared sauna, and consuming at least 5 servings of fresh greens daily.

3. Eat Right for Your Body Type

Paleo, gluten free, dairy free, low carb, carb cycling…there are so many diet fads out there to chose from. Which one to follow is the tough part. My advice, keep it simple and stick to what works for you. We are overloaded with information nowadays. I can find several studies that demonstrate why you should stay away from gluten and on the contrary, why you need it. The only thing these studies do not take into account is your own body’s chemistry and how different foods actually affect you. The best thing you can do is listen to your body while still eating a primarily plant based diet.

Try something like 45 to 65 % carbohydrates, 10 to 35 % protein, and 20-35% healthy fats for your macronutrient intake and modify from there. For example, if you find it difficult to digest animal protein then combine plant proteins instead of eating animal protein. Or, if you find that your metabolism is slowing as you age, kick up the protein and healthy fats while cutting down carbohydrates. For more specific advice, email: lorin@lovetolivenutrition.

4. Stay Active

Exercise keeps us looking youthful from the inside, out. When we hit the pavement or pump iron, a surge of hormones known as endorphins are released to make us feel good and block pain so we can power through that killer spin class. In addition, serotonin levels, the hormone responsible for happiness, restful sleep and a healthy appetite, increases with regular sweat sessions. Another hormone that is regulated through exercise is growth hormone. Growth hormone is involved in lean muscle mass production, metabolism, as well strengthening bone and collagen tissues. The best way to boost your GH is to incorporate more than one muscle group at a time. For example, deadlift, bent over row, olympic snatch… 

Get your surge of these powerful hormones through regular exercise and incorporate strength training as well as HIIT (high intensity interval training) into your routine.

 

 

 

 

References:

Godfrey, R., Madgwick, Z., & Gregory, P.W. (2003). The Exercise-Induced Growth Hormone Release in Athletes. Sports Medicine: 33 (8).

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