“Beauty is how you feel inside, and it reflects in your eyes. It is not something physical.” – Sophia Loren
This quote encapsulates the main truth about preserving our youthfulness. After 40, women enter a special period of life. By this time, children are usually grown and independent, household matters are settled, and professional success has been achieved. Women become more confident, knowing themselves and their needs. They also have more free time for various activities, hobbies, and travel.
important facts:
- Our skin is constantly renewing itself – the epidermis is continually refreshed. New cells form in the lower layers of the epidermis and emerge on the surface within four weeks. This constant renewal serves to replace cells that are lost and shed as tiny flakes of skin through friction.
- Fish oil or fatty fish – products for youthful skin. Probiotics and prebiotics for facial tightening at home. Fresh greens for rejuvenating the skin. Decrease sugar consumption.
- To maintain freshness and youthfulness of the skin and to eliminate wrinkles, we will be helped by: Retinol (vitamin A), ascorbic acid (vitamin C), vitamin D, vitamin E, niacinamide (vitamin B3), vitamin F, vitamin N, vitamins P, PP, beta-carotene. Also, to maintain youthfulness, beauty, and skin health, it is necessary to take B vitamins, in particular: B1 – thiamine. Promotes active synthesis of collagen and elastin, providing firmness and elasticity of the dermis. B2 – riboflavin. B7 – biotin. B9 – folic acid. B12 – cyanocobalamin.
Just a few actions will help us solve the problem of aging and restore attractiveness. And let’s start with skincare products. Skincare products containing retinol have proven to be very effective. This article will tell you about retinol.
The Best Choice(rated by consumer reports):
CeraVe Retinol Serum for Post-Acne Marks and Skin Texture | Pore Refining, Resurfacing, Brightening Facial Serum with Retinol and Niacinamide | Fragrance Free, Paraben Free & Non-Comedogenic –
per Fl OzList Price: $21.99
Skincare products are good, especially when we remember that our skin needs protection from the sun. Protecting the face from the sun is the only best way to keep it youthful. Most of the damage comes from a part of the UVA spectrum, so you need to apply sunscreen that protects from it, and from UVB light, which causes sunburn. It’s also a good idea to wear a wide-brimmed hat. Creams and lotions. Don’t dry out your skin, moisturizing creams and facial masks are suitable for this. Prefer light makeup, and coordinate products with a cosmetologist. Alcohol, smoking, fatty foods at night — all these harmful habits are visible on the face. They cause swelling, gray and dull complexion, acne. Use a natural sponge for washing. It’s useful to regularly massage your face and use an ice cube to tone the skin. Use tonic and micellar water and hydrogel eye patches. Gel patches help quickly and effortlessly tidy up the delicate and sensitive eye area, smooth out wrinkles, and reduce under-eye bags.
Simple lifestyle changes, such as physical exercise and increased fluid intake, can ensure the proper functioning of this process. Skin creams containing exfoliating ingredients can also help remove excess dead skin. Some procedures can also stimulate faster growth of new skin cells, accelerating the regeneration process. The epidermis regeneration process is based on the life cycle of its main cells – keratinocytes. They originate in the lower (basal) layer of the epidermis, where actively dividing cells are located. Detaching from the basal membrane, the keratinocyte matures and moves up to the surface of the skin. Always remove makeup before bed, use a cleanser, and don’t forget to exfoliate the skin 1-2 times a week.
Don’t forget about facial cleansings. It’s simple and easy if you use a toxin-free face scrub. Scrubbing the face with natural ingredients like turmeric or coffee gently exfoliates the skin, removes dead skin from its top layers, and tightens it. It works just like a body scrub, except it should only be used on the face. The most common chemical exfoliants are alpha hydroxy acids (AHA) and beta hydroxy acids (BHA). These ingredients gently exfoliate and reveal soft, moisturized skin without damaging it. Pay attention to glycolic, lactic, salicylic, apple, and almond acids.
Skin lightening procedures such as microdermabrasion, light peels, micro-laser peels, help patients look 10 years younger with just a few procedures. These procedures can be used to combat facial aging signs and wrinkles. Ways to even out the skin texture in the salon. Various procedures can be used in the salon to correct skin defects. These are peels, biorevitalization, mesococtail injections, laser resurfacing, oxygen therapy, and other methods. Each of them is individually selected for patients based on the condition of their skin.
one moment:
Invest in high-quality basics such as well-fitting jeans, crisp white T-shirts, and classic blazers. Experiment with bold prints, bright colors, and trendy accessories to add interest to your outfits. Try mixing and matching different textures and fabrics to create a unique and individual look. Open arms also create the illusion of length (short sleeves interrupt the flow), as do vertical details (front plackets, stripes, seams). I believe blushes are incredibly seductive; combining related shades gives the smoothest and most attractive line.
- Stress ages our brain.
- Protection and collagen are needed for the skin and hair.
- Toxins accumulate in the liver.
And this is not a complete list of what our body needs for normal life. Our body also requires water, proteins, vitamins, iron, omega-3, antioxidants, calcium, potassium, folic acid, and magnesium. We want to stay active and avoid aging and illness. A few simple rules will help us stay youthful for as long as possible. Let’s not waste time explaining the benefits of clean air and water, as well as the harm of alcohol and tobacco; let’s start right away with hair and skin. Oops… you remember that medical recommendations can only be given by licensed specialists, and we are considering how a healthy person can preserve their youth.
So, let’s start. First of all, we need to help our skin regain firmness and elasticity. Here, we will need collagen. You probably know many creams and supplements with collagen, but let’s get it from our daily food. To obtain enough collagen from food, you can consider the following products:
Broths and Jellies: Bone broth made from bones and cartilage contains collagen.
Meat with Connective Tissues: Certain parts of meat, such as skin, tail, or wings, contain collagen. A variant using animal parts, such as pork cartilage, can be included in the diet.
Fish: Fish skin and fish cartilage are sources of collagen. For example, consuming sardines with skin can be beneficial.
Gels, Jellies, and Puddings: Using natural ingredients, such as fruits and berries, in homemade desserts.
Products Rich in Vitamin C: Vitamin C enhances collagen synthesis. Therefore, consuming citrus fruits, strawberries, kiwi can be beneficial.
It is important to note that the body also synthesizes collagen based on amino acids from proteins. Therefore, moderate consumption of various protein-rich foods also supports the health of connective tissues. This diet will help your skin and be beneficial for your hair. Collagen creams and gels are also good, but as an auxiliary means. Also, it should be taken into account that without vitamins and some other elements, our body will not be able to synthesize collagen. And we need vitamins and elements:
Vitamin E: Found in nuts, seeds, wheat germ oil. This antioxidant helps protect the skin from free radicals.
Vitamin C: Present in citrus fruits, strawberries, kiwi. Stimulates collagen production, improves skin tone.
Omega-3 Fatty Acids: Found in salmon, flaxseed oil, walnuts. Contributes to skin moisturization and strengthening.
Retinol (Vitamin A): Present in carrots, sweet potatoes, spinach. Promotes skin cell renewal.
Green Tea: Contains antioxidants that can help fight free radicals.
Zinc: Found in beef, chicken, oats. Participates in the healing and regeneration of the skin.
Biotin: Found in eggs, nuts, bananas. Contributes to the health of hair and nails.
Aloe Vera: A natural remedy for moisturizing the skin and softening its texture.
For a good effect, it is necessary to remember about sun protection: Regular use of sunscreen helps prevent premature skin aging.
Combining these actions in a balanced diet and skincare routine can help maintain natural beauty and slow down the aging process.
Potassium is another essential element. By the way, a deficiency of this element in your daily diet can lead to excessive calorie consumption. To avoid consuming large amounts of food, you need potassium-rich products. Products rich in potassium include:
Bananas: They contain a significant amount of potassium and are an excellent portable snack.
Potatoes: Especially potatoes with skin contain a lot of potassium.
Dried fruits: Raisins, prunes, apricots contain a high amount of potassium.
Beans and peas: Rich not only in protein but also in potassium.
Nuts and seeds: Almonds, pistachios, sunflower seeds contain potassium.
Fruits: Oranges, apricots, mangoes, as well as nectarines and orange juice.
Beans: Black, red, and white beans offer a significant amount of potassium.
Fish: Salmon, tuna, and other types of fish are rich not only in omega-3 but also in potassium.
Milk and dairy products: Milk, yogurt, cheese also contain some amount of potassium.
Vegetables: Potatoes, spinach, broccoli, tomatoes, spinach, and cabbage are also good sources of potassium.
Regular consumption of these products can help maintain a normal level of potassium in the body. However, it is important to maintain balance, as excess potassium can also be harmful.
It is also crucial to control your weight. For those who want to lose weight and stay in shape, it is recommended to consume lean meat with low saturated fat content. Here are some good options:
Skinless chicken meat: The protein in chicken meat helps maintain muscle mass, and it is usually low in calories.
Turkey: Similar to chicken meat, turkey is rich in protein but has its taste and nutritional characteristics.
Veal: Lean veal provides protein and essential minerals, such as iron and zinc, with lower fat content.
Fish: Some fish species, such as tuna, salmon, and cod, are rich in omega-3 fatty acids, which are beneficial for the cardiovascular system.
Seafood: Shrimp, squid, and other seafood can be a good source of low-fat protein.
It is essential to consider that in weight loss, not only the choice of meat matters but also the overall diet, portion control, and an active lifestyle.
And another very important thing, we must take care of our liver. Cleaning the liver at home involves paying extra attention to a healthy lifestyle and diet. Here are some practical steps:
- Diet:
- Increase the intake of vegetables and fruits, especially those rich in antioxidants (berries, dark leafy greens).
- Include fiber-rich foods such as whole grains and vegetables.
- Limit the consumption of saturated fats, added sugars, and salt.
- Hydration:
- Proper hydration is crucial. Drink an adequate amount of water to maintain hydration.
- Herbal Tea:
- Some herbs like milk thistle, rosemary, and mint may have a beneficial impact on the liver. However, it’s advisable to consult with a doctor before incorporating them.
- Moderate Physical Exercise:
- Regular physical activity can help improve circulation and support overall health.
- Limit Alcohol Consumption:
- Reduce or completely exclude alcohol consumption.
- Avoiding Toxins:
- Minimize exposure to toxins, such as tobacco smoke and harmful chemicals.
- Quality Sleep:
- Adequate and restful sleep is important for overall health, including liver function.
It’s essential to note that radical liver cleansing methods can be harmful. Before making significant changes to your routine or diet, it’s always recommended to consult with a doctor.”
I want to emphasize the importance of sticking to a daily routine; it is crucial for your body. Disrupting the rhythms to which your body is accustomed is stressful for it. Here is a rough daily schedule:
Morning:
- Wake-up and hygiene procedures.
- Breakfast with proteins, vitamins, and a complex of carbohydrates.
- Physical activity, for example, exercises or jogging.
Daytime hours:
- Work/activities with breaks for rest.
- Planned meals with an emphasis on a balanced diet.
- Short breaks for rest or a brief walk.
Noon:
- Lunch with a variety of foods, including vegetables and proteins.
- Short rest, possibly a short nap (no more than 20-30 minutes).
Evening:
- Continued work or activities.
- Dinner, preferably light and early.
- Evening physical activity, such as yoga.
Night:
- Preparation for sleep, relaxing procedures.
- Falling asleep at the same time every day for regular sleep.
General Recommendations:
- Consistency in the daily routine.
- Avoid overeating and consuming food before bedtime.
- Meditation or other relaxation methods throughout the day.
- Regular medical check-ups and health monitoring.
Remember that each person is unique, and it is important to find an optimal daily schedule suitable for personal needs and circumstances.
Let’s summarize and write down the rules for preserving youth:
- Healthy Eating: Include a variety of foods rich in protein, vitamins, and minerals in your diet.
- Physical Activity: Regular workouts support muscle mass, bone density, and overall health.
- Adequate Sleep: Ensure quality sleep, as it is essential for body recovery.
- Stress Management: Practice stress management methods, such as yoga, meditation, or deep breathing.
- Avoid Harmful Habits: Reduce alcohol consumption and avoid smoking.
- Adequate Hydration: Hydration is crucial for maintaining skin health and overall well-being.
- Avoid Overeating: Practice moderation in food intake to maintain a healthy weight.
- Sun Exposure: Get a moderate amount of sunlight for vitamin D synthesis.
- Regular Medical Check-Ups: Keep an eye on your health and undergo preventive check-ups.
- Social Activity: Lead an active lifestyle and maintain social connections.