Boost mind and body with these 6 anti-ageing tricks from nutritionist and wellness specialist, Desi Horsman, that really deliver. Besides feeling relaxed, revived and renewed, you’ll also slow the signs of ageing and take years off!
Eat healthy fats for softer, smoother skin
Essential fatty acids found in foods such as oily fish, avocado, olives and nuts help to keep cell membranes smooth and soft and they’re so important when it comes to anti-ageing.
They also play a role in assisting cell membranes to do a better job of controlling what goes in and out of the cells. Without fat in the cell membranes, they can’t retain water and in turn, lose their plumpness.
So for soft skin, include plenty of essential fat rich foods like avocadoes, olives and olive oil in your diet. These also keep hormone levels from declining which is one of the main reasons we lose our youthfulness. Pour olive oil onto all your salads and try it directly on your skin too.
Make time for beauty sleep
There’s honestly nothing better for your mind and body than deep, rejuvenating sleep. The average person needs seven to nine hours sleep a night to recharge the brain effectively, ensure vitality and a vibrant, youthful look, says Desi, so make sleep a priority by helping yourself wind down at night.
Avoid strenuous exercise, caffeine or technology (such as television or iPads before bed). Studies have shown that the blue lights emitted from these screens interfere with the secretion of melatonin- the natural sleep hormone.
Drink more water for overall longevity
“This can’t be emphasised enough!”, says Desi. Water is nature’s way of helping the body rid itself of toxins that accumulate every day. Without sufficient water intake, toxins build up in the system and cause our cells to die off faster. This leads to premature ageing and sagging skin.
Water also carries all the vital nutrients we need into our cells. This includes all the expensive supplements we rely on. By the time you feel thirsty, you’re already mildly dehydrated so make sure you’re drinking consistently throughout the day to maintain energy levels and a healthy, vibrant skin.
Supplement with vitamin C to boost your immune system
If you take just one supplement, make sure it’s vitamin C. This vital nutrient is essential for the body’s production and maintenance of healthy collagen, which holds together cells in the skin – providing a youthful, firm appearance. Plus, it helps to support the immune system and keep the body fighting strong.
Occurring naturally in broccoli, berries, citrus and kiwi fruit, vitamin C is also one of nature’s most powerful antioxidants. Antioxidants help to combat free radical oxidative damage responsible for killing cells in the body and speeding up ageing.
Keep your gut healthy
You might think that your gut is only responsible for digesting food, but the truth is, creating a healthy ecosystem in your gut will go a long way towards supporting your health, and creating vitality and longevity, says Desi.
Probiotics and fermented foods such as sauerkraut, live, natural yoghurt, kefir (a milk-based beverage that comes in grain form), pickles and tempeh or fermented tofu will keep beneficial bacteria thriving, and in so doing, protect the gut lining and help absorption of nutrients.
A healthy gut ensures that toxins are not reabsorbed back into the body and instead are excreted effectively.
Make exercise a habit
You don’t need to work out for hours on end to reap the benefits of regular exercise. In fact, recent studies published by Harvard and the International Cancer institute suggest that just an hour a day of moderate exercise significantly slows the signs of ageing and promotes a longer life.
If this sounds like too much, consider training for 20-30 minutes a day at a higher intensity. (you’ll need to break a sweat to turn on the anti-ageing genes in your body).
Not a fan of running or cycling? Try weight training, swimming or even regular housework – which is a passive, but effective form of exercise which helps to burn more kilojoules and keep the metabolism humming all day.
READ MORE: Lose Those Extra Kilos During Menopause
To get in touch with Desi, visit her website.