BASIC ANTI-AGING FOOD FOR WOMEN AFTER 30

Products that slow down the aging of the body as a whole are also useful in the fight against facial skin aging.

INNA CODRU , JANUARY 24, 2018

When you reach your 30s, your body begins to decrease the efficiency of some of its cell renewal functions. The cells in your body begin to die faster, and the creation of new, healthy cells is reduced. You experience a decline in collagen production and your body gradually begins to age. And you can start paying more attention to anti-aging products for body skin, anti-aging facial skin and anti-aging products in general.

The good news is that you can actually prevent it . With the right diet, you can add years to your life, protect your cells, and avoid many of the signs of early aging. You can even prevent some age-related diseases such as heart disease and osteoporosis.

It's all about focusing on the foods that give you the right nutrients. Of course, eating unhealthy food from time to time will not harm your health, but still, most of your meals should be filled with antioxidants, vitamins and minerals.

It is important to get antioxidants

The most important food group you need to focus on are antioxidants. These include polyphenols, vitamin C, and vitamin E. Antioxidants fight oxidative stress in the body, usually caused by free radicals.

You've probably heard about the benefits of antioxidants in fighting cancer. Of course, antioxidants are good for cancer prevention. Free radicals are associated with abnormal cell growth. But that's not all. Free radicals have been linked to decreased collagen production, blemishes and other pigmentation disorders, and various other signs of aging.

It's time to protect your health from all that has to do with free radicals and oxidative stress, and the best way to do that is with antioxidants.

So that brings us to a specific food list. All food here will contain nutrients that will help protect the entire body. Many of them are filled with antioxidants, but there are plenty of other nutrients that you need to add to your diet.

So let's start...

OLIVE OIL SHOULD NOT END IN YOUR KITCHEN

If you haven't already, switch from vegetable oil or corn oil to olive oil. This is one of the best oils for cooking. Plus, it's also good for many skin treatments!

Olive oil, whose health benefits are well known, has been used by health aficionados for decades. It is filled with polyphenols from olives, from which this oil is made. These antioxidants have great power to prevent most of the diseases caused primarily by aging. You can reduce your risk of heart disease and cancer by simply replacing your vegetable oils with olive oil.

The great news is that because this oil is so popular, it doesn't cost much more than regular vegetable oils. You can easily find it at your grocery store. The best option, without a doubt, is extra virgin olive oil, but, in principle, any olive oil will be better than vegetable oils.

Another advantage of this oil is that its fat content is healthy! Your body needs fat to stay alive, but you need to get the monounsaturated fats you'll find in olive oil. In contrast to this, let's say that ordinary vegetable oils are filled with saturated fats. The difference is that when you consume monounsaturated options, they won't clog your arteries. Instead, they create a protective lining that makes it easier for blood to move through the arteries.

Another option is coconut oil . You can alternate between coconut oil and olive oil if you like. Coconut oil has antibacterial, antiviral and anti-inflammatory properties.

RED WINE - A FOOD OF UTILITIES

If you used to prefer beer or white wine, now you should switch to a glass of red. You only need one glass of natural red wine to get the most health benefits from drinking it. However, it is worth remembering that drinking more than one, maximum two glasses, you will end up doing more harm than good. Read more about the benefits of red wine in the article - " RED WINE: Its beneficial properties for hair, skin and human health "

Wine is made from grapes, so it's not surprising that it has some health benefits. Wine, and especially red wine, contains resveratrol (an anti-aging substance), which is the active ingredient that slows down cell aging. It works at the genetic level, offering you more significant benefits than most other products on the farmer's market.

There is also evidence that red wine helps reduce the risk of heart disease and improves memory. This is also related to resveratrol. And since the cells will no longer age as quickly, they are less susceptible to all kinds of damage and do not die quickly. It is easier for them to grow up normal and healthy.

In fairness, it should be noted that these studies were conducted on animals. And there's not a lot of human studies, there's still some research going on. However, the part of the study that was completed showed the most positive results.

BLUEBERRY PORRIDGE SHOULD BE A PRIORITY NOW

Blueberries are a berry with one of the most powerful antioxidant properties. All berries have antioxidants, but blueberries are the best. It helps fight both cancer and so-called oxidative stress by reducing inflammation throughout the body.

Such inflammations are one of the main reasons why people feel old. In your 30s, you may begin to show signs of rheumatoid arthritis. And this is inflammation of the joints, which makes it difficult to walk and in general all the movements of your body. Eating enough berries will help to avoid such inflammation and generally keep this arthritis at bay 😉.

Studies on rats also showed that the introduction of blueberries into their diet led to an increase in their lifespan. In terms of human life years, the researchers calculated that blueberries can increase a person's lifespan by about 10 years. Rats fed blueberries had better coordination, balance, and other cognitive functions.

Of course, dying cells do more than just affect the appearance of the skin. And abnormally developing cells not only lead to cancer. They can also lead to memory loss and poor cognitive function. Free radicals are directly linked to Alzheimer's disease, which usually affects people over the age of 60.

Adding blueberries to your diet is easy enough. You can eat a handful of raw berries, or you can also add them to your porridge. Better in oatmeal, it is very good for health. We'll talk about her soon.

EAT MORE FISH

We've already bored you with a reminder of how free radicals and oxidative stress affect your brain health. Well, you really need to do something that prevents such inflammation from appearing in your brain, and therefore does not affect memory and cognitive functions. You just need to add more fish to your diet.

This is not about any fish, forget about voble or canned fish. You need to eat more oily fish such as salmon or tuna. Although they are more expensive, they are much better than white fish such as cod or haddock.

It is fatty fish that are full of omega-3 fatty acids. These are omega-3 fats that have been linked to reducing inflammation in the brain. They help minimize the buildup of cholesterol in the blood and protect tissue connections within the brain. There is also plenty of evidence that omega-3 fats help support heart health.

You don't need a lot of fish to get all the benefits. Scientists recommend eating no more than two servings a week to maintain your health. The problem with oily fish is that they also have higher levels of mercury, which in large amounts outweigh all the good things omega-3s provide.

DON'T FORGET ABOUT YOGHURT

It's time to think about where to buy natural yogurt. It's important to make sure you're buying the right yogurt. How to choose natural yogurt - Skip sugary, artificial flavors and focus on natural varieties. Since it has a much lower sugar content, this will prevent the problem of insulin resistance and type II diabetes.

Plain natural yogurt will give you many benefits. And first of all, it is calcium, which helps to reduce the likelihood of such an age-related disease as osteoporosis. Without calcium, your bones will begin to weaken. They become thinner and brittle, and this can lead to injury. This is especially true for post-menopausal women, when it becomes difficult for the body to absorb calcium.

Yoghurts also help the digestive system work. Most of our immune system resides in the digestive tract, but it tends to fill up with bad bacteria over time. Therefore, we need to deliver good material there. Yogurts are full of good bacteria that kill the bad ones and help protect the gut from all sorts of damage. The food you eat will be easier to digest, and the discomfort in the digestive tract, if any, will gradually go away.

By the way, you can also use yogurt on your face. The proteins in yogurt are highly absorbent and help produce more collagen. Your skin will remain supple and firm, and the symptoms of scarring or age-related thinning of the skin will go away.

ADD MORE NUTS TO YOUR DIET

If you are not allergic to nuts, you should start eating more of them. Most nuts are of great benefit to the body. Brazil nuts, walnuts, cashews, and pistachios are some of the best options, but there are others that work great too.

First of all, one brazil nut a day will give you the daily dose of selenium you need. This is a nutrient that the average city dweller often lacks. Although this substance does not affect your general condition in general, it does affect your energy level. What is the risk? If you don't feel energized enough to do anything else, then you most likely just sit and do nothing.

Nuts in general are high in healthy fats. And because of this, they tend to have a bad reputation, especially with those who are overweight. However, these fats will help protect your arteries and improve blood clotting. Another important benefit of nuts is phytochemicals, including antioxidants.

ENJOY CHOCOLATE

You don't have to deny yourself this pleasure. Chocolate is very good for your health, but... in small quantities. And provided it's the right type of chocolate. Read more about the benefits of dark chocolate in the article - " What benefits does DARK CHOCOLATE bring to our body "

If you think about the question - what benefits or harms chocolate brings to health, then you will easily find that dark chocolate has the most positive effect on human health. Therefore, when visiting a sweet shop, we forget about milk and white chocolate. Your chocolate is now dark (bitter) chocolate. The darker the better.

It may sound bitter, but you'll get the most out of it without adding the unnecessary elements used in milk and white chocolate. You don't need much before the chocolate itself. Just a few squares of tiles per day will be more than enough.

If you want to avoid chocolate, you can opt for cocoa instead. Make chocolate drinks or add them to desserts and yogurts to get the most out of the health benefits of this product.

Pure chocolate is filled with flavanols, which are essential for maintaining the tone and proper functioning of blood vessels. When you have good blood vessels, then your blood pressure will be normal. You will reduce your risk of all types of age-related diseases, including heart disease and kidney disease.

Again, chocolate is full of antioxidants while keeping sugar levels low (yes, it really is!). You can reduce your risk of cancer, dementia, and type II diabetes by eating small(!) amounts of chocolate regularly.

oatmeal, oatmeal

Oatmeal is a must. This is a wonderful breakfast that gives you something hearty and healthy. At the same time, it is low on the glycemic index. It helps maintain the required blood sugar level, unlike most other breakfasts.

Not only do low-glycemic foods help prevent type II diabetes, but they can also prevent the growth of acne-causing bacteria. The benefit of oatmeal is that it helps to balance hormones, rich in biotin (B vitamin), which is good for the skin and prevents dermatitis. Helps with increasing collagen production to make wrinkles forget their way to your face.

Oats also contain substances that work effectively with your digestive system, have an enveloping and anti-inflammatory effect. Helps remove toxins and leftover undigested food from your body, reducing inflammation and digestive discomfort.

However, do not bring the passion for oatmeal to fanaticism. For the body, oatmeal is useful, but it can also be harmful. Too much fiber can lead to unhealthy bloating, especially if you're not used to eating it often.

ADDING MORE SPINACH AND BRUSSELS SCREW TO THE DIET

Finally, we got to the dark leafy greens. Spinach, Brussels sprouts, kale (kale) and other foods high in phytonutrients and antioxidant compounds. They will work effectively against all oxidative stress in your body.

By providing your body with all the nutrients it needs, these foods will also help protect your skin from the damaging effects of the sun. UV rays are one of the most common causes of the first signs of aging. The sun causes dark spots on the skin and can cause pigmentation disorders. By protecting your body from these rays, you will be able to maintain glowing, beautiful skin as you mature.

And let's not forget the lutein and beta-carotene in these dark leafy vegetables. These two nutrients are very good for vision, reducing the risk of developing macular degeneration and developing cataracts. They will not be able to completely stop the aging process, but it has been proven that they slow down these processes.

It's time to add the right foods to your diet. In your 30s, and those lucky enough to have genes in their 35s and even 40s, you'll want to take action when you notice the first signs of aging without triggering them. Once you get on this path, you will see that it will be more care than prevention. The anti-aging skin products discussed above will help you keep your skin young and beautiful.