I developed some concepts that I think really work for anti-aging pursuits. Some things you can control, like lifestyle... but some things you can't, like genetics, stress.
I sometimes see body builders who are bulky, muscular, and low fat... 'look old' in the face. Possibly due to neglecting skin care, tanning, genetics, steroids, etc...
What I mean by anti-aging involves both maintaining a physically fit body, heathy internals (good blood work, organ function, disease resistance) and healthful face and appearance. As I said, some factors you can control and some you can't.
Factors you can not control:
1) Genetics. Inherited traits that make a person look old may be things like baldness, gray hair, premature wrinkles, disease predisposition.
2) Stress. Often stress comes from work schedule and/or family duties and obligations
Of the factors you can control, these lifestyle factors are the most important in my opinion, with some general advice under each.
Diet and nutrition
1) Eat less. Calorie restriction has been proven to extend life in virtually every animal tested, from amoeba to mammals. My Dr agreed that intermittent fasting (without being obsessive) has a host of health benefits. Being as lean as possible helps blood quality, digestive health, vascular health. As a help with fasting, I drink a lot of sweetened iced coffee in the warm months,
Whole Earth sweetener is the best sugar substitute I've found. I eat 2 small or one medium meal a day when reducing. Don't feel as if you're entitled to eat out of habit at a certain time. If everyone around you is eating, doesn't mean you have to. As humans age, they become more adept at storing fat. See my
post on fasting.
2) Eat foods that promote lean body weight and disease prevention. When reducing body fat, low carb for me is essential. During a reducing phase, I'm eating mostly protein (lean meat, chicken, seafood), fat (nuts, avocados, chocolate), and fresh vegetables. During a strengthening phase, more carbs and protein. Cruciferous vegetables are known for disease prevention, also daily but limited anti oxidant foods such as berries, pomegranate juice ... I even drink goji berry juice - just a shot every morning. I also supplement some vitamins, D3, B complex, and various others. I also take a liquid anti-inflammatory turmeric formula made by Qunol.
3) Don't eat processed/fast food and learn to feed yourself. The most important part of this is to know what you're eating. Read labels. Eat organic as much as possible. I always buy organic chicken and produce. Eat whole foods without additives, preservatives, etc...
4) Avoid alcohol and smoking. Although light drinking of wine has shown clear health benefits, it also has the effect of lowering testosterone, especially daily beer drinking. The issues with smoking are obvious, although one or 2 hits of pot a month is fairly innocuous.
Exercise
1) HIIT. High intensity interval training has shown numerous benefits for stimulating hormone production as well as overall health.
2) Strengthen. Doing resistance work, weights or even resistance bands or body weight exercises.
3) Do projects. Things that keep you up on your feet or moving around rather than sitting. Amazing how many calories one can burn doing a project... and it takes the mind off of eating. Lately I've been working on my boat and I can see a big calorie burn, probably from climbing up and down the ladder to get on and off.
4) Move. Walk, bike, stand, anything is better than sitting/ laying down.
Skin care - especially the face
I don't want to sound too vain or concerned with this, but men can learn a lot from women when caring for their skin
1) Moisturize. Every time I shower or wash my face 2-3 times a day, I moisturize with Avalon Organic moisturizer. That includes every night before sleeping
2) Avoid the sun. I almost always train at dusk to avoid sun exposure. When I know I'm going to be out in the sun, I use sunscreen, and wear a hat. Not all sunscreens are good. Some are more toxic than others. Choose a low toxic sunscreen -
this site is helpful. Going to a tanning bed and/or laying in the sun are about the most destructive things you can do for your skin. I 'layed out' when I was young. Regret it now. But was young and foolish then. Going to a tanning bed has always seemed like 'a redneck thing' to me.
3) Taping. This I learned from a girlfriend who does this all the time. A little embarrassed to admit I do this... Taping wrinkles before bed with
Frownies or anything from surgical tape to brown packing tape. I have 2 extremely deep creases between my eyes and this pre sleep application definitely helps. It won't erase your creases, but it helps, a lot.
4) Hydrate. I've been hydrating lately with a fruit punch made with about 6 oz of fruit juice in a liter of water, sweetened with Whole Earth sweetener. It's low cal, sweet, tasty. Drinking watered down juice is better for hydrating than straight juice.
General Lifestyle
To some people, there are limitations on this aspect.
1) Sleep. Sleep hygiene is important, better to prepare to sleep than to fall asleep on the couch and get up at 4 am and go to bed. I'm notorious for doing this, falling asleep not in bed and keeping odd hours. But, I have the luxury to sleep during the day and often take a mid-late afternoon nap.
2) Stress. Live relaxed lifestyle, don't get uptight or angry, scowl at people, etc... Be kind. Try to make your work hours/schedule as conducive to sleep as much as possible if you have a choice. Make your work environment and relationships comfortable. Try to maximize free time, don't over commit. Don't engage in constant controversy/drama with family, friends. Relax. All overachievers can be obsessive. Compartmentalize your work and don't obsess about it all the time.
3) Spend time in nature. Turn off the TV, disconnect from your phone. Being in wilderness areas and natural settings can bring a peaceful and relaxing mindset, and good clean air. It's also good to spend time in nature alone.
4) Stay on top of your health care. Get checkups, blood work, check blood pressure, etc... You may have a disease or disorder that could be treatable and not know it. Even those that live an unhealthy lifestyle can extend their lives by good medical care and preventative medicine. Those that think they're healthy often don't know it when they develop a problem if they never seek preventative medical evaluation. Blood pressure cuffs are not that expensive, good to have one. I think I'm in decent shape... blood pressure in 116 / 66, resting pulse is 55.
Turning 60 years old next year ....
