Cut Down on the Sugar
There are so many reasons we should limit our sugar consumption, but you can also add aging to the list. Sugar attaches to proteins in the bloodstream and damages them through a process known as glycation. Two of the proteins affected are collagen and elastin, which are responsible for keeping your skin plump, glowy, and looking youthful. Not to mention the havoc it can wreak on your various systems, it's best to keep the sugar intake low for a myriad of reasons.
Eat Anti-inflammatory Foods
Inflammation isn't just something we get when we're hurt or sick— many of us have chronic, low-grade inflammation that can cause damage to the body over time. Foods such as leafy green veggies, fatty fish (think salmon and mackerel), and nuts (preferably raw) contain anti-inflammatory properties that can reduce the signs of aging. Some herbs, such as thyme and basil, also are anti-inflammatory. Avoid inflammatory foods, such as sugar and processed foods. Chronic low-grade inflammation is a risk factor for many lifestyle-related conditions, which I'm certain you are trying to avoid.
Load Up on Antioxidants
Our cells undergo damage from the environment. Compounds known as free radicals accumulate in our bodies and cause oxidative stress, damaging DNA and cells. Over time, this damage leads to signs of aging. Antioxidants in fruits, veggies, and other whole foods neutralize these free radicals and prevent DNA and cell damage. Try having some mixed berries as snacks or in your breakfast. Dark, leafy greens, Russet potatoes, red bell peppers, and apples also contain many antioxidants, but you won't go wrong with any fruits and veggies.
Take Care of Your Digestion
A healthy digestive system is critical for your overall health and wellbeing, but it also helps slow down aging. It’s important for the food you eat to be broken down and absorbed well in the body, so it can adequately nourish and replenish your tissues in order for you to feel energized. What you put into your body also has to come out, and if the digestive system isn't doing an excellent job at removing waste, accumulated toxins are going to have a difficult time leaving your body. This can lead to a dull, congested complexion, skin issues, and even wrinkles. Drink enough water, eat a diet full of whole foods, and take probiotics to ensure your body assimilates nutrients and eliminates waste and toxins regularly.
According to the body’s natural circadian rhythm (aka cortisol and hormone rhythm), every 1-hour of sleep before midnight is worth 2 hours of rest for the body. While you sleep your body and brain work to repair muscles, tissues, organs, and cells. Chemicals that strengthen your immune system start to circulate in your blood. Levels of growth hormone go up which regulates the fat, muscle and bone in our bodies. A cooler room helps you sleep better. And being asleep by 10pm allows the body to enter its deepest states of sleep, restoration and recovery so you can feel energized in the morning, boost your immunity and improve your overall health and aging.