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Use these 10 beauty and nutrition tips to help you maintain your beauty as you get older! Remember, while it’s true that we all get old, you can help slow down the process by taking care of yourself through your diet and by staying active regularly. You’ll find that your daily life will be easier, your skin will look better, and those pesky wrinkles won’t have time to form!
Attractive Smiling Woman Demonstrating Plate with Sweet Pie
Staying hydrated is a vital component of overall health, beauty, and wellness. If you’re trying to lose weight or eat healthier but don’t like water, there are plenty of ways you can still drink more—just switch from soda, juice, or energy drinks (yes, they all count!) to more hydrating alternatives. For example green tea instead of coffee or juice; sparkling water with a squeeze of lime instead of a sugary soft drink; hot herbal tea instead of cold black tea. By making small changes that boost your intake without adding unnecessary calories and sugar, you’ll be able to reap both nutrition and beauty benefits!
Eat Healthy Fats
One of the women’s biggest beauty concerns is how we appear to age. Cell regeneration is a key factor in maintaining our youthful appearance, so eating foods that contain healthy fats is one way you can help your body stay young and vibrant. Healthy fats such as omega-3 fatty acids are important for your body because they keep skin soft, supple, and elastic. They’re also thought to reduce inflammation (which is a leading cause of aging) by maintaining cell walls. Vegetable oils rich in omega-3 fatty acids include soybean oil, sesame oil, flaxseed oil, walnut oil, and olive oil—to name just a few. You can incorporate these into your diet by using them for cooking or incorporating them into salads or vegetable dishes.
Eat More Greens
The best part about eating a healthy diet is that it will make you look beautiful. Beauty comes from within, which is why nutrition plays a vital role in keeping women young. Our skin can lose elasticity as we age, but getting enough zinc in your diet can help combat signs of aging. For example, those who regularly consume foods with zinc have stronger hair and nails, say researchers at Penn State University. The amount of zinc you need daily depends on your sex—men should get 11 milligrams per day; women should aim for 8 milligrams per day—and if you're pregnant or breastfeeding, you'll need more (27 milligrams per day). One great source of zinc? Spinach, says lead study author Dorothy Teagarden.
Woman in Black and White Eating Grapes
Add an Egg Yolk for Beauty Vitamin A
A beauty tip that can work is taking vitamin A, also known as retinol, an essential nutrient for women looking to maintain a youthful glow. If you want your skin to appear softer, smoother and younger-looking by adding more vitamin A in your diet or by using a topical retinol cream regularly, it's important that you understand how much vitamin A is too much. One egg yolk contains between 5,000 IU and 7,000 IU of vitamin A (the recommended daily intake of retinol is 2,500 IU per day), so make sure you don't go overboard by eating too many eggs. Choose your foods wisely! Eggs are high in fats, which isn't great if you're trying to get rid of cellulite. Better alternatives include carrots, spinach, and broccoli—or even orange juice which provides 1 cup with 1/3 of your recommended daily value. You should probably avoid bacon because...bacon is bad. But even if it wasn't – one medium strip has 611mg of cholesterol – or 21% of your RDI (RDA) per serving – bacon should be avoided anyway because meat ain’t good for ya unless you’re Chris Hemsworth who can eat whatever he wants and still look ripped as hell. Think about it: most fitness models are vegan.
Pack Snacks for On-the-Go Meals
If you're on the go all day, it can be hard to stick with a proper nutrition plan. The solution? Pack your healthy snacks! You can research proper nutrition or eat food that fits within your budget and meets your nutritional needs. A quick search online will reveal plenty of resources for healthy eating. Whether you prefer trying out new recipes at home or downloading apps that make it easier, packing your snacks is an easy way to maintain beauty as well as nutrition.
Get Enough Protein in Your Diet
Not only does protein make you feel full faster (which can help with weight loss), but it also keeps you from consuming too many calories. When your body digests protein, it slows down your digestion, making you feel fuller for longer periods. Additionally, a lack of protein causes a buildup of waste products in your blood—like urea—and is a risk factor for osteoporosis, according to Dr. Gallo. To maintain beauty, aim for at least one gram of protein per pound of body weight every day. The easiest way to do that?
Moisturize. Use Body Lotion, Facial Moisturizer, Lip Balm.
Keeping hydrated is key in helping your skin stay soft and supple. Drink plenty of water each day, keep a small bottle of water with you at all times, take short walks during your break or after lunch, try sipping on a cup of warm lemon water each morning. Dehydration can be a major cause of wrinkles as well as dullness in your complexion. Try incorporating fruits that are high in water content into your diet (such as oranges, tomatoes, cucumbers, etc.). Stay away from fried foods because they are very dehydrating; instead, focus on eating fresh vegetables with some lean protein for meals. If you aren’t ready to eliminate sugar from your diet yet try substituting it with healthier sweeteners like honey or stevia.
Limit Sugar Intake. It Ages You Faster Than Anything Else.
You don’t need us to tell you that sugar is bad for your health. It also ages you faster than anything else. Sugar weakens collagen, accelerating signs of aging (wrinkles). Limit your sugar intake, avoid artificial sweeteners, and drink plenty of water (which flushes out toxins). Replace white bread with whole-grain varieties, pasta with healthier options such as quinoa or brown rice. And make sure your cooking oils are unrefined; refined oils speed up signs of aging.
Treat Yourself to Dark Chocolate
A healthy sweet treat that’s good for you? No way! It’s true, though. The darker a chocolate is, the more antioxidant-rich it is. Some studies have found that just a single ounce of dark chocolate per day can lower your blood pressure by five points or more over three hours. A recent study in Japan even found that men who ate 100 grams of high-cocoa flavanols every day for two weeks increased blood flow (good news for both heart health and erectile function). Scientists have also found that people who eat at least 20 grams of high-flavanol cocoa each day are 37 percent less likely to die from any cause than those who don’t eat any cocoa at all.
House Wife Cutting Delicious Pie in the Garden
Choose Whole Grains Over Refined Ones
The evidence is clear—refined grains are terrible for your waistline. Researchers at Tufts University recently found that regularly eating whole grains significantly reduces your risk of belly fat. What’s more, other research suggests that substituting whole grains for refined ones can reduce visceral body fat, insulin resistance, and bad LDL cholesterol while boosting levels of good HDL cholesterol. So start making a habit of choosing brown rice over white, quinoa over couscous, and whole-wheat bread over white. If you feel like switching things up one day (whole-grain spaghetti is nothing to sneeze at), opt for 100 percent whole-grain varieties every time.
This content is for informational purposes only and does not substitute for formal and individualized diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed medical professional. Do not stop or alter your current course of treatment. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2022 Ghulam Nabi Memon