Youth, a divine treasure we all want to keep until the end of our days. But since we can't, some are content to stay young in spirit while others strive to maintain a youthful attitude, energy, and, of course, look for as long as possible. Although it is an exaggeration to say that we can look as young as 20 forever, there are certain tools that can give us a hand in the aging process so that the passing of years do not treat us so badly. The secret is in providing help from within.
Increase energy
Youth is synonymous with energy and vitality, two things that are lacking the older we get. However, if we take certain precautions, we can help revitalize ourselves from the inside out daily. The first step is to get adequate rest: 7-8 hours of restful sleep a day. Going to bed at the same time every night is key against fatigue. (1)
To help receive energy that can facilitate you accomplishing tasks throughout the day, try supplements such as Ginseng and Vitamin B12.
Maintain a healthy sex life
Staying sexually active has been shown to help combat the physical consequences of stress, even in times of crisis (like during a pandemic). In addition to improving aspects of health such as cardiovascular well-being and weight management, a healthy sex life impacts psychologically by reducing anxiety and depression, moods that, in the long run, can influence maintaining a jovial attitude towards life in general (2). A great supplement to help when sexual energy declines? Maca! It’s great for both women undergoing hormonal changes as well as men.
Weight management
Excess weight is a gateway to numerous health issues, such as joint pain hindering mobility and diseases like diabetes, cholesterol, and high blood pressure, which are the direct path to a lower quality of life. Avoiding high blood pressure and keeping it under control is essential for remaining active and healthy through old age.
Research demonstrates a direct link between moderate weight reduction and an improvement in diverse health factors such as glycemic index, triglycerides, blood pressure, sleep apnea, depression, mobility, sexual dysfunction, and urinary incontinence. Some of these, when regulated, also lower the risk of mortality, and undoubtedly improve quality of life. (3)
Focusing on a diet with more fiber, through fruits and vegetables, good fats like those from oily fish and seeds, and protein can help weight management.
Keep moving
Exercise, in addition to helping us control weight, modifies many risk factors that cause diseases including cardiovascular, diabetes, cancer, obesity, hypertension, osteoporosis, osteoarthritis, and depression. Exercise also plays a very important role as we get older because it generates endorphins that help elevate mood, improve attitude, and produce more energy. This explains how and why starting exercise is difficult, but once started becomes easier to continue. (4)
Here are three types of exercises great for keeping the mind and body young:
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Jumping jacks (with ropes or on a trampoline). Just a few minutes of jumping jacks every day are enough to activate the body. Even better if these are combined with simple arm movements, which help maintain coordination and activate reflexes – faculties that are lost with age.
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Forward bending of the body until you can reach the floor with your hands. This exercise helps the back maintain its straight shape and avoid becoming hunched or twisted. Hold the posture for about 30 seconds, stretching slowly. Repeat a few times.
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Use small weights or elastic resistance bands and do several repetitions. This helps strengthen the joints along with the rest of the musculoskeletal system. If you have difficulty moving, try taking glucosamine to maintain and regain joint flexibility.
Skin care
It’s important to protect yourself from the sun and stay well hydrated, inside and out. In addition to drinking plenty of water, use a facial spray, especially in the summertime, that contains elements to stimulate tissue moisture and provide antioxidant support. Here's a super easy recipe to make:
Ingredients
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1 tea bag of Hibiscus tea
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1/3 cup water
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1/2 cup rosewater
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1 resveratrol capsule
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1 spray bottle
Prepare the hibiscus tea using the water. Once ready, dissolve the contents of the resveratrol capsule into the tea. Strain and add the tea to the spray bottle. Mix in the rose water. Keep in the fridge and use morning (before applying makeup) and night. Carry it in your purse to use throughout the day.
You can also add supplements like biotin and turmeric to your skin care routine, which help with the formation, maintenance, and de-inflammation of healthy skin cells.
So maybe pretending to look eternally 20 is too ambitious but taking care of ourselves is like a constant tune up to our body. Don’t let a number determine how you feel and look.
Let's be healthier together.
Your Santo Remedio Team
References
1. Marie-Pierre St-Onge, The role of sleep duration in the regulation of energy balance: effects on energy intakes and expenditure, J Clin Sleep Med. 2013 Jan 15;9(1):73-80.
doi: 10.5664/jcsm.2348. PMID: 23319909 PMCID: PMC3525993 DOI: 10.5664/jcsm.2348
https://pubmed.ncbi.nlm.nih.gov/23319909/
2. Daniele Mollaioli, Andrea Sansone, Giacomo Ciocca, Erika Limoncin , Elena Colonnello, Giorgio Di Lorenzo , Emmanuele A Jannini, Benefits of Sexual Activity on Psychological, Relational, and Sexual Health During the COVID-19 Breakout, J Sex Med. 2021 Jan;18(1):35-49. doi: 10.1016/j.jsxm.2020.10.008. Epub 2020 Oct 23. PMID: 33234430 PMCID: PMC7584428 DOI: 10.1016/j.jsxm.2020.10.008
https://pubmed.ncbi.nlm.nih.gov/33234430/
3. Donna H. Ryan, MD, FTOS, Sarah Ryan Yockey, MD, FACOG, Weight Loss and Improvement in Comorbidity: Differences at 5%, 10%, 15%, and Over, Curr Obes Rep. Author manuscript; available in PMC 2018 Jun 1. Published Curr Obes Rep. 2017 Jun; 6(2): 187–194.
doi: 10.1007/s13679-017-0262-y PMCID: PMC549759, PMCID: PMC549759, PMID: 28455679
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5497590/
4. Darren E.R. Warburton, Crystal Whitney Nicol, Shannon S.D. Bredin, Health benefits of physical activity: the evidence, CMAJ. 2006 Mar 14; 174(6): 801–809. doi: 10.1503/cmaj.051351
PMCID: PMC1402378, PMID: 16534088
