What habits should I follow to look more younger and healthier?
We all want to look and feel our best, no matter what our age. But as we get older, our bodies and skin change, and we may notice some signs of aging that we don’t like. Fortunately, there are some simple and natural ways to slow down the aging process and keep ourselves healthy and youthful. Here are some habits that you should follow to look more younger and healthier.
Get enough sleep. Sleep is essential for your body to repair itself and rejuvenate your cells. Lack of sleep can make you look tired, dull, and older than you are. It can also affect your mood, memory, and immune system. Aim for at least seven to nine hours of quality sleep every night, and avoid caffeine, alcohol, and screens before bedtime.
Protect your skin from the sun. The sun’s ultraviolet rays are the main cause of skin aging, as they damage the collagen and elastin that keep your skin firm and smooth. Sun exposure can also cause wrinkles, age spots, sagging, and skin cancer. To prevent these effects, always wear sunscreen with at least SPF 30, and reapply it every few hours. You should also wear a hat, sunglasses, and protective clothing when you go outside, and avoid the sun during peak hours (10 a.m. to 4 p.m.).
Eat a balanced diet. What you eat affects how you look and feel. A healthy diet can provide your body with the nutrients it needs to function properly and prevent diseases. It can also help your skin stay hydrated, glowing, and youthful. To eat a balanced diet, you should include plenty of fruits and vegetables, lean protein, whole grains, healthy fats, and water in your meals. You should also limit processed foods, sugar, salt, and saturated fats, as they can cause inflammation, oxidative stress, and weight gain.
Exercise regularly. Exercise is not only good for your physical health, but also for your mental health and appearance. Exercise can improve your blood circulation, which delivers oxygen and nutrients to your skin cells. It can also boost your metabolism, muscle mass, bone density, posture, balance, and flexibility. Exercise can also reduce stress, depression, anxiety, and cognitive decline. To reap these benefits, you should aim for at least 150 minutes of moderate-intensity aerobic exercise (such as brisk walking) or 75 minutes of vigorous-intensity aerobic exercise (such as running) per week. You should also do some strength training (such as lifting weights) at least twice a week.
Hydrate yourself. Water is essential for your body to function properly and flush out toxins. It is also vital for your skin to stay moisturized and plump. Dehydration can make your skin dry, dull, and wrinkled. It can also affect your energy levels, digestion, kidney function, and brain function. To prevent dehydration, you should drink at least eight glasses of water per day (more if you exercise or live in a hot climate). You should also avoid drinks that dehydrate you, such as alcohol and caffeine.
Reduce stress. Stress is inevitable in life, but too much of it can have negative effects on your health and appearance. Stress can trigger the release of hormones such as cortisol and adrenaline that can cause inflammation, oxidative stress, and damage to your cells. Stress can also affect your sleep quality, mood, appetite, and immune system. Stress can also make you look older by causing frown lines, dark circles, and gray hair. To reduce stress, you should practice some relaxation techniques such as meditation, yoga, breathing exercises, or massage. You should also find healthy ways to cope with stress such as talking to someone, writing in a journal, listening to music, or engaging in a hobby.
Have fun. Last but not least, you should enjoy life and have fun. Having fun can boost your happiness, self-esteem, and creativity. It can also reduce stress, depression, and anxiety. Having fun can also make you look younger by giving you a positive attitude, a radiant smile, and a sparkle in your eyes. To have fun, you should do things that make you happy such as spending time with friends and family, traveling, learning new things, or trying new experiences.
These are some of the habits that you can follow to look younger and healthier. By following these tips, you can nourish your body and mind with the nutrients they need to function optimally and age gracefully. Beauty is not only skin deep, but also reflects your inner health and happiness. Remember that aging is a natural process that you should embrace with grace and confidence. You are beautiful at any age!
Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)
Internal Medicine Specialist
Phone : 85000 23456