Healthy ageing

Age Proof Your Body and Mind

Halt the clock and even knock years off with these holistic tips and tricks to turn back time

Halt the clock and even knock years off with these holistic tips and tricks to turn back time
Time waits for no woman, but there’s plenty you can do to age-proof your body and brain, enjoy a fresh, glowing complexion and an agile, youthful mind. With the right know-how, you can give your body everything it needs to stay younger longer. But of course it’s not only how you look, but how young you think that keeps a spring in your step. Read on for a guide to keeping both body and mind youthful.

Body

Skin saviours

A major cause of ageing to our skin, not to mention many age-related diseases, is damage by free radicals. Generated through exposure to sworn skin enemies like pollution, solar radiation and cigarette smoke, but also by the simple act of breathing, free radicals are formed when oxygen interacts with certain molecules. They then damage cellular membrane lipids, and the DNA in our cells. “Repairing damage to skin from the process known as oxidisation is the fundamental aim of any lasting antiageing approach,” says nutritionist Henrietta Norton. “Oxidisation, resulting in cross-linking of proteins, toughens up skin, making it leathery and increasing the occurrence of wrinkles.

“Nourishing your skin from within with antioxidants is of primary importance. Antioxidants found in foods and supplements such as green tea extract and ginko biloba can reduce this cross-linking of proteins and therefore vulnerability to toughened and leathery skin,” she says. Green tea contains polyphenols, a group of antioxidants effective in reducing oxidative skin damage. Food which are great sources of polyphenols include blackcurrants, blackberries, plums, apples and pure pomegranate juice; in fact any fruit or vegetable that is naturally a rich red or black.

Get structured water

“Replace one glass of water a day with a raw fruit or vegetable for healthier skin,” says Dr Howard Murad, associate clinical professor of medicine at UCLA and founder of Murad skincare. “Water in raw fruits and vegetables is structured water which is more efficient and has the ability to better penetrate into our living cells.”

‘Inflammaging’

Inflammation is our fast, natural response to injury, allergy and infection. As we age, this everyday response can become over-reactive – scientists have coined the word ‘inflammaging’ to describe the state of chronic, low-level inflammation in the body. Research shows inflammation is a root cause of wrinkles and muscle loss, as well as diseases such as inflammatory bowel, rheumatoid arthritis, diabetes, stroke, cancer and alzheimer’s.

BANANA MASK

This nourishing banana face mask will detoxify and hydrate your skin, leaving it glowing. Bananas are a good source of potassium and are rich in Vitamins A, C and B6. When you smear the banana mixture on your face, the fat molecules in the banana and hemp oil form a temporary waterproof layer over your face, giving your skin cells a chance to rebuild their moisture levels.

1 small organic/fairtrade banana
1 tsp hemp oil
1 tbsp organic manuka honey
Mash banana with a fork but don’t over mash or it will be too runny. Add the honey and hemp oil. Smooth over skin, let sit for 10 minutes, rinse off with warm water. Use the same day.

How to avoid inflammation

Lower your refined sugar intake
Stay away from foods you know you’re allergic/intolerant to
Don’t eat too much of any one food group – protein, fat or carbs
Eat organic where you can to avoid chemical additives and preservatives
Avoid alcohol
Keep your gut healthy – the immune system starts in the gut, so if it’s inflamed (gas, bloating, loose stools or tenderness) you can’t turn off the inflammatory response
Keep your body alkaline
Keep stress levels as low as possible and try to avoid getting depressed (both cause inflammatory markers in the blood)
Avoid taking NSAIDS (non-steroidal antiinflammatory drugs), such as ibuprofen, for minor ailments on a frequent basis as it may irritate the gut lining

Extracted from Eat Yourself Young by Elizabeth Peyton- Jones (£12.99, Quadrille Publishing Ltd).

Beat the clock

Try these anti-ageing, toning facial exercises from leading face yoga expert Danielle Collins

The V: Works the orbicularis oculi muscles to reduce lines and wrinkles around the eyes and to make the eyes appear more open and energised.

How: Put both your middle fingers together between your eyebrows then apply pressure to the outer corners of your eyes with your index fingers. Look up and start to move the lower eyelids upwards, making a strong squint. Then relax and repeat six more times. To finish, squeeze your eyes shut for 10 seconds then relax.

Giraffe: Works the platysma muscle to tone and lift the neck area.

How: Looking straight ahead place your finger tips on the top of your neck and pull the skin down as you tilt your head back. Bring your head back down and repeat twice more. Then jut your lower lip out as far as possible, place your fingers on your collarbone and point your chin upwards, pulling the corners of your mouth down. Hold for four deep breaths.

Starring spice: turmeric…

There’s no better spice than turmeric for anti-ageing. This master spice shuts down inflammation-causing enzymes; aids liver detox, relieves stomach problems like gas, diarrhoea and colitis, promotes more youthful-looking skin, boosts memory and protects against cancers. Curcumin is the key ingredient, an inflammation-damping polyphenol that gives the spice its gold colour.

Youth elixir

Oils are the best choice when it comes to anti-ageing skincare, says Paul Williams, European distributor of Golden Silk Oil (£12.49, gentlebodycare.co.uk). “For thousands of years plant oils have been used to replace lost sebum, which is critical to healthy skin. The closer the oil is to the make-up of human sebum the more it will be absorbed by the skin.”

Mind

Feeding the mind correctly with wise choices will not only help to boost brain power, but will help keep the brain youthful for years to come. “Oily fish including salmon, mackerel, sardines and tuna all contain the omega 3 essential fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA),” says Lorraine Perretta, nutritional consultant at the International Institute for Anti-Ageing. “These fats are important both for the structure of the brain, which is made up of 60 per cent fat, as well as its function because omega 3 fats are important for the formation of neurotransmitters, the brain’s messengers. It’s important to eat oily fish at least three times a week.

“Other fats which are important for the brain are called phospholipids. These particular fats enhance mood and memory, and they provide an additional role of insulating nerves. The myelin sheath, which is made up of phospholipids, surrounds nerves so as to ensure that brain signals travel along nerves in a smooth and efficient manner. Eggs are one of the richest sources of phospholipids. The aim is to eat between seven and ten eggs a week, preferably not fried.”

Try to eat seven to ten non-fried eggs a week

Think yourself young

It isn’t all about what you put into your body, however, that keeps your brain young. Attitude and mindset play central roles in maintaining a youthful mind. “Research shows that our attitudes can start ageing in our early twenties, but some people, and we all know them, stay young-brained throughout their lives,” says Tim Drake, author of You Can Be As Young As You Think (£10.99, Prentice Hall Life).

“The practical advice on how to become young brained is straightforward. It starts with committing to get out of our comfort zones. Comfort zones creep up unnoticed. To start to get out of them, try the following: If someone challenges your opinion, don’t resist, or get huffy. Ask yourself: ‘What if I were wrong about this?’

“If you’re faced with a free choice, for example of a holiday destination or restaurant meal, don’t choose the same thing as you usually do. Being closed to change is old brain thinking,” he continues.

“Consciously break patterns. Try sitting in a different chair when eating at home or watching television. Rather than feeling threatened in crowds, get out and enjoy the shared emotion of being where it is actually happening, which young people so enjoy. It’s for a reason that brands spend huge sums sponsoring rock concerts and sports stadia – their young customers love the feeling of being in a crowd of people with a common passion.

“And be brave in your decisions. We all know that, in life, chances often only come along once – and then they are gone forever. If you want to be busy and lead an active retirement, you have to be ready at any moment to ‘kiss luck on the cheek’ and accept an unexpected proposition. Don’t dither. If it’s something you fancy trying, just say ‘yes’.”

Youth Boosters

Try these health and beauty treats to turn back time

Holland & Barrett Omega 3 fish oil, £19.99

Rio Rosa Mosqueta Oil, £10.49

JASON C-Effects Creme, £15.99

Antipodes Joyous Night Replenishing Serum, £36.99

Firma serum, £25

Natralox, £70

Inlight Line Softener, £52

Forest Secrets Anti-Ageing Starter Set, £70

Willow Organic Rose and Manuka Honey exfoliator, £34

SkinMedica Biometa Essentail Serum, £189