Premature ageing is a concern that most of us have as we strive to maintain a young appearance and good health. Aging is a natural process and it is inevitable. Just the fact of breathing produces free radicals that lead to oxidative stress that pile up day after day and contribute to the symptoms, such as wrinkles, reduced energy levels, weight gain, joint aches or diminished flexibility.
But what does it really mean? What is possible and what is just commercial messaging to make you buy innumerable beauty products and supplements that won’t help, but only empty your wallet.
In this blog we will address the cause of premature ageing, how they can be avoided. And what lifestyle measures can help slow down this process.
The Big 6 Causes of Premature Ageing are Well-known:
- Smoking and alcohol: both should be banned as they contribute to oxidative stress that adds up to the natural oxidative stress already produced by our body. Most of all, both highly contribute to overall inflammation and to the breakdown of collagen.
- Poor diet: a diet rich in non-nutrient higly processed foods, sugars and unhealthy fats will gradually deplete your body form the necessary micro and macronutrients needed by the body to support your immune, nervous, cardiovascular systems to name a few and your Musculo skeletal structure. Unhealthy foods also lead to inflammation and oxidative stress that accelerate the aging process.
- Stress: chronic stress leads to hormonal imbalances that in turn leads to disrupted sleep, cravings, imbalanced diet, depletion of the adrenals and disrupted mood.
- Poor sleep: as a life habit or induced by stress is a major disruptor in the body’s repair and regeneration processes, Sleep deprivation temporary or chronic is a major premature aging factor that needs to be addressed at its onset for a more effective solution.
- Lack of exercise: regular exercise adapted to our physical condition is paramount to keeping our bones strong, our weight right and our moods high. Physical exercise contributed to keeping a good blood circulation, muscle tone, collagen production and keep stress under control. It also contributes to a good sleep.
- Sun exposure: although we need a good dose of Vitamin D that is produced naturally by our body when exposed to the sun, excessive sun exposure is a big cause of premature ageing as the UV radiations damage the skin’s collagen elastin fibers and promote age spots, wrinkles and sagging skin.
How to Prevent Premature Ageing?
The main measures to prevent premature aging stem from the main causes and can be extrapolated intuitively. Below a few more details on how to combat premature inflammation and stay healthy for a longer life.
- Food first: Consuming a healthy organic diet rich in anti-oxidants vitamins and minerals like fruits, vegetables, whole grains and lean animal or vegetable proteins will support your body.
- Hydrate well: drink plenty of clean water during the day and away from meals.
- Repair restore regenerate: Aim for 7-8 hours of restorative sleep from 11pm at the latest every night to take profit of the regenerative power of sleep.
- Conquer stress: Adopt stress management techniques such as yoga meditation acupuncture physical exercise, deep breathing to reduce stress, and in turn support your sleep, your adrenals and your overall resilience.
- Get moving: don’t overdo it, small regular movement dramatically can reverse your inflammation state.
Supplements to Help Your Body
On the side of supplements, as we age, the body produces less so supplementing it is a good idea. Here a few that you should consider:
- Omega 3: fundamental for CV health, to fight inflammation and skin barrier function. Food source: fatty fish, fish oil, nut oil, linseeds, chia seeds.
- Collagen protein: best absorbed in hydrolysate form. Excellent for skin elasticity and hydration and joint pain. Best food source: bone broth
- CoQ10: coenzyme rich in anti- oxidants to fight oxidative stress. Supports cells energy production and anti-ageing.Food source: beef, liver and rapeseed oil.
- Vit D: helps calcium absorption in the bones. Natural source: sun exposure before 12 am. Foods: mushrooms and vegetable oils and fatty fish
- Vit E: anti- oxidant and important in cell membrane protection. Food source: olive oil and nuts oil.
- Vit C: is very rich in anti-oxidant properties and has a big role in supporting both your immune system and skin. Food source: colored fruits and vegetables
Aging with Grace…
From the above, it is clear that those important macro and micronutrients come from a balanced healthy diet first, but supplementation can support your efforts. It is fundamental to remember that individual responses may vary. The best approach is always to start modifying your lifestyle habits into a healthier one and to combine these changes to targeted supplementation.
Before starting any new supplement regimen, consult with a healthcare professional. If you need any help, let’s schedule a free consultation call: