Mikhail Gavrilov, PhD, member of the Institute of Functional Medicine (IFM, USA).
The condition of our skin, the amount of subcutaneous fat, and the health of our internal organs really depend on the foods we regularly eat. And not so long ago, a connection was proven between a person’s diet and the implementation of information that is encoded in his genes. In other words, even if you have genetic risks for developing age-related diseases, they are realized only with a certain lifestyle. This is why women with not very good heredity, but who adhere to a balanced diet, look younger and feel vigorous for many years. Indulging in unhealthy foods, a hypercalorie diet, and a deficiency of important vitamins and minerals, on the contrary, can accelerate aging even in women with excellent genetic data. How to build your diet to maintain youth and beauty?
Red bell pepper
Red bell pepper is a major anti-aging agent thanks to its high amount of antioxidants. It also contains a lot of vitamin C, an important component for collagen production, and powerful carotenoids.
Carotenoids are plant pigments responsible for the red, yellow and orange colors of fruits and vegetables. They have various anti-inflammatory properties and can help protect the skin from sun damage, pollution, and environmental toxins.
Chop bell peppers and dip them in hummus as a snack or add them to a fresh salad.
Red bell pepper
Normalize your intestinal microflora
The appearance of the skin, as well as the general condition of the body, largely depends on its species and quantitative composition. An imbalance of microflora provokes inflammatory processes, reduces the rate of metabolic processes, which in itself accelerates the aging process. The problem of microflora disturbances must be solved comprehensively; it is not enough to simply add prebiotics to your diet - complex carbohydrates that serve as food for bacteria. They will feed not only beneficial flora, but also pathogenic ones. First you need to reduce the number of pathogenic agents (this is done with the help of medications). And only after that increase the amount of prebiotics in the diet. Of the foods containing prebiotics, those that contain a lot of pectin (for example, apples, pears, berries), as well as coarse fiber: greens, all types of cabbage, raw root vegetables (carrots, radishes, radishes) are especially useful.
Blueberry
Blueberries are rich in vitamins A and C, as well as the anti-aging antioxidant anthocyanin , which gives blueberries their deep, beautiful blue color. And it, in turn, will help your skin acquire a beautiful, healthy shade.
These berries will also protect the skin from external irritants and pollutants by preventing inflammatory reactions and collagen loss.
Blueberry
The benefits of an anti-aging diet
- The effect of an anti-aging diet usually becomes noticeable quite quickly. As people who have tried this technique on themselves note, within a week the result, as they say, is obvious. The skin becomes more elastic and attractive, takes on a healthy and fresh appearance.
- In addition, on a rejuvenating diet, while correcting caloric intake, you can lose weight. By consuming the above products and reducing your daily caloric intake to 1200-1500 units, you will not only transform your appearance, but also truly and reliably get rid of extra pounds.
- The diet is considered to be balanced in terms of the set of substances and components and should not cause harm to the body. Therefore, its principles are supported by many nutritionists and doctors.
- The nutrition prescribed by the diet helps a person stay active and energetic.
- The products on the menu help improve immunity and are a natural way to prevent many diseases, having an overall positive effect on the body.
- A wide selection of dietary foods allows you to choose the one that suits your taste.
- The technique is not accompanied by an unpleasant feeling of hunger and torment from many prohibitions.
Broccoli
Broccoli is a powerful anti-inflammatory and anti-aging agent that is loaded with vitamins C and K, a variety of antioxidants, fiber, lutein (an oxygen-carotenoid), and calcium. Your body needs vitamin C to produce collagen, which gives your skin strength and elasticity.
You can eat broccoli raw for a quick, easy snack, but if you have time, steaming it is much healthier.
Broccoli
Reduce your caloric intake
There are doctors who are skeptical about this recommendation. They say that experiments that prove the effect of calorie intake on aging were carried out only on rats... But generally speaking, there is no need for such experiments at all. It is enough to note that, for example, overweight people look much older than their years. And the statistics on age-related diseases in people with hypercaloric diets are simply off the charts! So, whatever one may say, you need to adhere to the energy value of your daily diet in accordance with your age and physical activity. And adjust it regularly over time. The older you get, the lower your caloric intake should be.
Buckwheat diet: results in 7 days
Spinach
Spinach contains large amounts of water and antioxidants, which help oxygenate the body. It is also rich in micro and macronutrients, such as magnesium and lutein .
This plant has a high content of vitamin C, which, as we said, enhances collagen production to keep the skin firm and smooth. But that is not all. Vitamin A, also found in spinach, can promote the growth of healthy, shiny hair, while vitamin K helps reduce inflammation in cells.
Spinach
Reviews
- Alla, 36 years old: I am a fan of only healthy food and not fatty food. I believe that the main secret of youth and beauty of the face is kept in a proper, balanced diet. In addition, I do a honey massage. The skin is constantly toned, smooth, elastic. I recommend to everyone!
- Yana, 28 years old: I often practice facial gymnastics with diets. This combination did not keep us waiting for results. Within a month I noticed a significant improvement in complexion, rejuvenation, firmness and elasticity. Remember that nutrition and lack of minerals and vitamins are reflected primarily in appearance.
Nuts
Many nuts (especially almonds) are an excellent source of vitamin E, which can help repair skin tissue, retain moisture, and protect against harmful UV rays. Walnuts even contain anti-inflammatory omega-3 fatty acids , which can help strengthen skin cell membranes for radiant skin.
Add nuts to salads, appetizers, desserts, or eat plain. But separate the nuts from the husks, as research shows that 50 percent of the antioxidants are contained in them.
Nuts
Diet - the first steps to rejuvenation
In the matter of facial skin rejuvenation, the leading role belongs to proper nutrition. Leading cosmetologists note that only 15% of nutrients enter cells from cosmetic care products, and the rest are extracted from food.
Maximum attention to premature aging of cells is given, first of all, to antioxidants, vitamins E, C. Such components prevent the negative effects of free radicals on the skin of the face.
However, to rejuvenate the skin, it is not enough to just consume anti-aging products. First of all, take care of removing toxins from the body. Fiber, found in large quantities in vegetables, fruits, legumes and cereals, can rid the body of toxins.
Don't forget about the production of histamine by the liver. It has a negative effect on all layers of the skin. Radical methods will help to significantly reduce its occurrence and restore the liver: giving up tobacco, alcohol, fatty, sweet and fried foods. Only healthy products, fresh, steamed or grilled. The protective function of cells is actively influenced by phospholipids (found in cottage cheese, egg yolk), vitamin B (buckwheat and oatmeal), magnesium (bran, almonds) and calcium (milk, cabbage).
Omega-3 fatty acids contained in fatty sea fish and seafood will help eliminate allergies.
Avocado
Avocados are high in inflammation-fighting unsaturated fatty acids , which promote smooth, elastic skin. It also contains many essential nutrients that can prevent the negative effects of aging, including: vitamins K, C, E and A, B vitamins and potassium.
Avocado
Get rid of endotoxins in a timely manner
These include ballast substances that accumulate in cells. In other words, this is any “junk” that disrupts the functioning of the cell. This, in turn, affects the condition of the skin and subcutaneous fat. Such substances, for example, include homocysteine, amyloid peptides, cholesterol and many others. In order to reduce their accumulation in cells, practice short-term fasting - from 16 to 24 hours. This time is enough to remove biological debris from the cell.
Fasting for weight loss: pros and cons
Pomegranate seeds
From time immemorial, pomegranate has been used as a healing medicinal fruit. With its high vitamin C content and various powerful antioxidants, pomegranate can protect our cells from the damaging effects of free radicals and reduce inflammation.
Pomegranate also contains compounds called punicalagins , which may help preserve collagen in the skin, slowing down the signs of aging.
Sprinkle pomegranate over spinach and walnut salad for maximum anti-aging benefits!
Pomegranate
Scavengers for beautiful skin
Why do people get old? There is no complete clarity on this issue yet. However, researchers have come to a consensus that the cells of the human body are constantly attacked by free radicals, which contribute to aging. By taking enough healthy food that is rich in antioxidants, a person helps his body. Nutrition and anti-aging go hand in hand. The antioxidant ingredients in the best anti-aging foods are able to absorb reactive molecules and protect cells. This is noticeable primarily on the skin: antioxidants provide a fresh and radiant complexion.
Antioxidants
The enemy of our cells is free radicals. Antioxidants called polyphenols successfully combat them .
Polyphenols restore cells and prolong youth, protect against the harmful effects of ultraviolet rays on the human body, and fight against the occurrence of cancer cells.
And perhaps the name polyphenols is unfamiliar to many, but everyone knows the products that contain them.
Black chocolate
Dark chocolate with a high percentage of cocoa copes well with free radicals.
Helps keep the body in good shape. Promotes rejuvenation. And all thanks to a polyphenol called tinin.
It is contained in:
- Persimmon,
- Black tea
- oak bark,
- Eucalyptus leaves,
- Salvia.
Carrot
Everyone knows this bright orange vegetable. In addition to an antioxidant called flavonoid, carrots are rich in beta-carotene. Thanks to it, our skin, teeth and nails improve.
Flavonoids are also found in the following products:
- Tomatoes,
- Eggplants,
- Thyme,
- Parsley,
- Red pepper.
Blueberry
Thanks to phenolic acid , which gives a rejuvenating effect, blueberries are actively used in cosmetology.
Blueberries also help keep our eyes healthy. Slows down aging and degenerative processes in the body. Phenolic acid can also be found in:
- Plums,
- Cherry,
- Apples,
- Cinnamon.
Ginger
We most often use ginger root as an anti-inflammatory agent during colds.
Many people like to add it to sauces and marinades. But few people know that ginger is a unique anti-aging remedy. The peculiarity of ginger is that it fights senile dementia and Alzheimer's disease. Ginger improves memory, fights free radicals, and prevents the process of mental degradation. Reduces inflammatory processes.
Constant use of ginger gives a chance and opportunity to maintain a clear mind and activity until old age.
It is worth knowing that all products containing polyphenols and other antioxidants slow down aging, improve carbohydrate metabolism, and normalize blood pressure.
These anti-aging products should be included in your diet long before aging begins in order to prolong your youth as long as possible.
Water
How can you talk about skin health and not mention water? Without it, metabolic processes do not occur, harmful substances are not removed, the skin is not properly moisturized, and the sebaceous glands become clogged.
Of the two liters of water recommended for drinking per day, she gets a small part. This is why additional hydration with cosmetics is so important.
Water is another source of youthful skin
We present to your attention only some products for youthful and beautiful skin. Their general list is quite large. Everyone can create a menu from their favorite, but no less healthy, products.
And finally
If you have been on the path of destroying your youth for almost half a century, then you will not be able to return it in two weeks. But, as one movie heroine said: “At 40, life is just beginning, now I know that for sure.”
You can start a new, healthy, young life at any age. Just don't stop. Not quickly, in small steps, but confidently in the direction of the goal.
Dear friends, I believe that my words only strengthened your desire to look younger.
Tell us in the comments about your methods of rejuvenation: diets, exercise, other techniques and complexes. I and my readers are interested in your experience
Asparagus
Asparagus is a favorite vegetable of Mediterranean people, who live longer than people in other Western countries. Scientists believe that this is due, first of all, to the products that Mediterraneans eat in their daily diet: seafood, olive oil, fresh herbs, vegetables and fruits. And asparagus is one of the most commonly consumed vegetables; it is included in the menu of many Italian dishes. There is no doubt about the usefulness of this vegetable for the beauty and youth of the skin: in addition to antioxidant vitamins that prevent skin aging, it contains folic acid, thanks to which new cells are formed in the body. And due to its low calorie content, asparagus, like fish, is easily and quickly absorbed by the body.
Duration of the diet, transition features
The principle of the diet is that protein foods are consumed first. Then they switch to foods rich in fiber and only then – foods with carbohydrates.
They eat five times a day, the regimen includes 3 main meals and 2 snacks.
You can choose to follow a 3-day diet cycle that helps improve skin condition, color and get rid of puffiness. Then you can arrange a 28-day one, which rejuvenates and helps you lose 5 to 7 kilograms.
Both cycles can be alternated throughout life. This preserves the results obtained and prolongs youth.
