Health

How to prevent the signs of ageing

28 January, 202327 January, 2023 Kat

3 ways to reduce the signs of ageing

As we get older we all worry about what we will look like as we age. We all strive to appear youthful even if we are a bit long in the tooth. Staying young-looking is partly genetic so sort of beyond our control, but there are a few things that virtually anyone can do in order to stay looking younger. The main things you need to do are:

Look after your skin
Eat a healthy diet
Get plenty of sleep

Look after your skin

As we age, it’s natural for our skin to lose some of its elasticity and firmness, leading to wrinkles and other signs of aging. However, there are many ways to keep your skin looking youthful and prevent the signs of aging. Here are some tips on how to take care of your skin and prevent the signs of aging.

Moisturise daily: Keeping your skin hydrated is essential for maintaining its elasticity and preventing wrinkles. Use a daily moisturiser that is appropriate for your skin type, and apply it after cleansing your face in the morning and at night.
Wear suntan lotion: UV rays from the sun can cause damage to the skin, leading to age spots, wrinkles, and even skin cancer. Use a suntan lotion with at least SPF 30 and reapply it every 2 hours when you are outside.
Avoid harsh chemicals: Many skin care products contain harsh chemicals that can strip the skin of its natural oils and cause irritation. Avoid using products that contain alcohol, sodium lauryl sulfate, and parabens.
Exfoliate gently: Exfoliating the skin can help remove dead skin cells and reveal a brighter, smoother complexion. However, excessive exfoliation can cause irritation, so it’s important to use gentle exfoliants and to exfoliate no more than twice a week.
Avoid smoking and excessive alcohol consumption: Smoking and excessive alcohol consumption can cause damage to the skin and accelerate the signs of aging.

By following these tips, you can help keep your skin looking youthful and prevent the signs of aging. Remember to be consistent with your skin care routine, and don’t hesitate to consult with a dermatologist if you have any concerns about your skin.

Eat a healthy diet

A healthy diet is essential for maintaining overall health and preventing the signs of aging. The foods we eat can provide our bodies with the necessary nutrients to support healthy skin and protect it from damage caused by free radicals. Here are some tips on how to incorporate anti-aging foods into your diet.

Antioxidants: Foods high in antioxidants, such as berries, leafy greens, and nuts, can help protect the skin from damage caused by free radicals, which can lead to wrinkles and other signs of aging. These foods also help to reduce inflammation in the body, which can further contribute to aging.
Omega-3 fatty acids: Found in fatty fish, nuts and seeds, omega-3s can help reduce inflammation in the body and support the health of the skin. These essential fatty acids can also help to improve the skin’s moisture barrier, which can lead to a more youthful appearance.
Vitamin C: This vitamin is important for collagen production, which helps keep the skin firm and elastic. Vitamin C can be found in citrus fruits, kiwi, papaya, and bell peppers, among others. Eating foods high in vitamin C can help to keep the skin looking youthful and reduce the appearance of wrinkles.
Vitamin E: This vitamin can help protect the skin from sun damage, and can be found in nuts, seeds, and avocado.
Hydration: Drinking enough water is important for keeping the skin hydrated and healthy. Aim for at least 8 glasses of water per day to keep your skin looking youthful and plump.
Avoid processed food and sugar: Processed foods and foods high in sugar can lead to inflammation in the body and accelerate the aging process. Eating a diet that is low in processed foods and high in fruits, vegetables, and whole grains can help to maintain a healthy weight and reduce the risk of chronic diseases.

By incorporating these anti-aging foods into your diet, you can help to protect your skin from damage and keep it looking youthful. Remember to also maintain a healthy lifestyle, including regular exercise and adequate sleep, in order to maximise the benefits of a healthy diet. Consult with a dietitian or a nutritionist if you have any concerns about your diet.

Get plenty of sleep

Getting plenty of sleep is essential for maintaining overall health and preventing the signs of aging. During sleep, the body produces collagen, a protein that helps keep the skin firm and elastic. Adequate sleep also allows the body to repair and rejuvenate itself, which can help to keep the skin looking youthful. Here are some tips on how to get plenty of sleep and prevent the signs of aging,

Establish a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This will help to regulate your body’s internal clock and make it easier to fall asleep and stay asleep.
Create a sleep-conducive environment: Keep your bedroom dark, quiet, and cool. Use comfortable bedding and pillows to ensure that you are comfortable while sleeping.
Avoid screens before bedtime: The blue light emitted by smartphones, tablets, and computers can suppress melatonin production and make it harder to fall asleep. Try to avoid screens for at least an hour before you go to bed.
Practice relaxation techniques: Deep breathing exercises, meditation, and yoga can help to relax the mind and body, making it easier to fall asleep.
Limit caffeine and alcohol: Caffeine and alcohol can interfere with your ability to fall asleep, so try to avoid consuming these substances close to bedtime.
Exercise regularly: Regular physical activity can help to improve the quality of your sleep, but try to avoid vigorous exercise close to bedtime.
Consult with your doctor: If you are experiencing difficulty falling asleep or staying asleep, consult with your doctor to rule out any underlying medical conditions that may be contributing to your insomnia.

By getting plenty of sleep, you can help to keep your skin looking youthful and reduce the appearance of wrinkles. Remember that sleep is just as important as diet and exercise for maintaining overall health and preventing the signs of aging. Consult with a doctor if you have any concerns about your sleep.

Post-workout recovery advice

27 January, 202327 January, 2023 Kat1 Comment

January is nearly over and for those of you who haven’t yet broken their new year’s resolution to stay fit and active for 2023, you’ve been bettering yourself for almost a month now. Get you! Working out is important, but we often neglect the recovery stage of our exercise, which can be just as crucial. if you’re not seeing the results you want, or you would just like to see more tangible results then I have some great advice for you on post-workout recovery, so read on.

What is post-workout recovery?

Post-workout recovery is the process of rebuilding and repairing the muscles that have been damaged during exercise. This process is essential for muscle growth and improved performance. There are several things that can be done to aid in post-workout recovery in order to get more bang for your buck for every minute that you exercise.

Hit the showers

Of course a post-workout shower is great for keeping yourself clean and hygeinic, as is washes away the sweat prduced from your hard graft. But did you know that the water from the shower can actually help your muscles too? Alternativng between hot and cold water during your post-workout shower can help to alleivate the muscle soreness you sometimes get after a workout and improve your recovery altogether. if you have access to a steam shower at your gym then even better, as steam is the equivalent of wrapping your muscles in a nice warm blanket.

Stay hydrated

While almost everyone remembers to take water with them to the gym or wherever they are working out, but how many remember to drink water after exercising? Drinking post-workout is vitally important to aid your recovery. Experts conclude that for every 15 minutes of exercise you do you should be drinking 260ml of water, followed by another 230ml no more than 30 minutes after the end of your workout. Bonus points for adding electrolytes to your post-workout recovery drink.

Stretch!

It’s something that so many people are guilty of neglecting – the post-workout stretch! While the majority of us will always stretch before a workout in order to reduce the chance of an injury, many forget to stretch at the end of the workout, which is a mistake. Stretching your muscles post-workout gives them a kick-start into recovery mode, while simultaneously releasing stress and tension, which boosts the flexibility of your joints.

Get some protein

Regardless of whether you are low-carbing it like me or following a different kind of strict diet, making sure you take in plenty of protein is one of the most important ways to help your body recover from the stress that you put it through during exercise. Protein can come from a special shake, eggs, steak or seitan if you’re a vegan. As long as the food you consume post-workout is rich in protein it will aid your body into recovery so you can get the most from your workout and really benefit from that exercise.

Rest – but not too much

Many people take the ‘rest’ aspect of rest day a bit too seriously. After working our all week, many people try and spend their rest day being as sedentary as possible, which isn’t very good for you. Not doing anything on your rest day will actually do you more harm than good. You don’t have to go all out with a HIIT session or anything like that. A gentle walk, some yoga or stretching or even a couple of games on the Nintendo Wii with the kids will be enough to prevent your muscles from seizing up. This also has the knock-on effect of making it easier to get back into exercise on your workout days.

Health

Do you get dental anxiety? Here’s how to cope

25 January, 202325 January, 2023 Kat1 Comment

I thought I’d write this post because I have the dentist this afternoon and am starting to get a little bit anxious about it. I don’t suffer greatly for anxiety, but even so I can feel it creeping in as I ask myself questions about my dentist appointment later. Where will I park? Where will I sit in the waiting room? Do I need to wear a face mask? If dental anxiety is something that affects you, then read on as I share advise on how to cope with it.

Dental anxiety is a common condition that affects many people, preventing them from receiving the dental care they need. It is an overwhelming fear of visiting the dentist, which can be triggered by a traumatic past experience, fear of pain, or a general fear of the unknown. Dental anxiety can cause physical symptoms such as sweating, shaking, and increased heart rate, and can even make it difficult to book and attend dental appointments. However, it is important to understand that dental anxiety can be managed and overcome with the right approach.

Communication

One of the best ways to cope with dental anxiety is through communication. It’s important to talk to your dentist and let them know about your feelings of anxiety. A good dentist will understand your concerns and work with you to make your visit as comfortable as possible. They may offer you the option of nitrous oxide (laughing gas) or oral sedation to help you relax during the appointment. They can also explain the procedures in detail, so you know exactly what to expect, eliminating the unknown elements.

Self-care

Another way to cope with dental anxiety is through self-care. Practice deep breathing exercises or meditation before your appointment to help calm your nerves. You can also listen to calming music or use a stress ball to keep your hands occupied during the appointment. Additionally, it can be helpful to book dentist appointments at a time of day when you are typically more relaxed, such as late in the morning or early in the afternoon.

Exposure therapy

An effective technique for coping with dental anxiety is exposure therapy. This involves gradually exposing yourself to the feared situation and learning to manage the anxiety through relaxation techniques and positive reinforcement. You can start by looking at dental-related images or videos, then progress to visiting the dentist for non-invasive procedures, such as teeth cleaning. With each exposure, you will become more comfortable and confident in your ability to handle the situation.

Relaxation techniques

Relaxation techniques will also help to get rid of that anxiety. Deep breathing, meditation, and visualisation are all effective methods for calming the mind and reducing stress. You can also try progressive muscle relaxation, which involves tensing and then relaxing different muscle groups to release tension. These techniques can be used both before and during your dental appointment to help you feel more relaxed and calm.

Distract yourself

An effective way to remove the anxiety you may get at the dentist is to simply distract yourself during the appointment. Listening to music or an audiobook, watching a movie, or even squeezing a stress ball can help to take your mind off of what is going on and therefore reduce your anxiety.

Cognitive behavioural therapy

If your dental anxiety is particularly sever, then another strategy that can be used to cope with it is cognitive-behavioral therapy (CBT). This is a type of therapy that focuses on identifying and changing negative thoughts and behaviors. A therapist can help you to identify why it is that you fear the dentist and then help you overcome this fear in a way that makes you feel safe.

Specialist dentists

Finding a dentist that specialises in treating patients with anxiety is also a great idea if you have particularly severe dental anxiety. These dentists have special training and experience in helping patients relax and feel comfortable during their visits. They may also offer additional services such as hypnosis, which will help calm you down so you can get on with your appointment and ultimately live your life.

Edit: I’ve just got back from my dentist appointment and now feel a bit silly for even worrying about it. There was plenty of room to park, lots of chairs in the waiting room and no pressure regarding choosing whether to wear a face mask. Nevertheless I’m glad my appointment is over, as it’s something that I can tick off the list for another 6 months.