SICK of looking in the mirror and wondering where the time is going?
Ageing is inevitable, but there are lots of things you can do today to help slow - and even stall - the process.
Living better for longer is possible, even if you can't completely eradicate wrinklesCredit: GettyWe can’t promise a solution to wrinkles (sorry!), but you can buy yourself more time with these simple, everyday hacks, says Dr Tamsin Lewis, founder of online health site wellgevity.com...
1. MOVE IT
EXERCISE is one of the most important factors of determining how well we age.
It encourages anti-fragility, so you're less likely to end up in hospital with something broken after a fall.
From tongue scraping to saying no, here are 12 health trends to try in 2023Try to boost muscle mass by strength-training and work on your posture, flexibility and range of movement.
TRY: Do a ten-minute at-home Yoga With Adriene video on YouTube when you wake-up.
2. SO HORMONAL
WE naturally lose muscle as we age, partly because we do less but also because our hormone levels - both oestrogen and testosterone - start to fall.
You may be able to influence this, for example, by taking HRT, which can be hugely beneficial for some people.
TRY: If you’re a woman of perimenopausal or menopausal age, chat to your GP about HRT.
If you’re a man, lifting weights can boost testosterone levels.
3. CHICKEN AND EGG
STIMULATE muscle by feeding it protein-rich foods.
Many people have an oatcake or a bowl of cereal for breakfast which they think is healthy; really they should be having eggs, chicken or yoghurt.
You need a gram of protein per kg of bodyweight, which many of us don't reach. Those with more muscle age better.
TRY: Have two boiled eggs for breakfast, on wholegrain toast, or full fat Greek yoghurt with berries.
I'm a nutritionist - here's the 10 best diet trends to help lose weight in 20234. MIND MATTERS
OUR mental health is super important when it comes to ageing.
If you have dysfunctional behaviour patterns when it comes to alcohol consumption or junk food, these behaviours are going to come back to bite you at some point.
I'd encourage people to look at their emotional health and possibly do some psychotherapy or breath work to keep themselves mentally strong.
TRY: Download the Breathwrk: Breathing Exercises app.
5. GREAT OUTDOORS
A LACK of natural light has a huge influence on our brains, which determine everything downstream including hormone function and mood.
Get outside, enjoy some natural light and try to avoid too much artificial light in the evening.
TRY: After breakfast, take a brisk walk round the park, or walk to the bus stop rather than driving to work.
6. SWEET DREAMS
WE naturally lose rapid eye movement (REM) sleep as we age, but can protect that by improving the strength of our brain by using it more.
We tend to do less as we age and don't learn so many new things, go out dancing or meet new people. Keep learning. Stay curious.
We all need different amounts of sleep. Some people feel rested after six hours, some people need nine. Go on how rested you are.
TRY: Read a novel from a genre you wouldn’t ordinarily read to give your brain a proper workout.
7. POWER UP
TAKE supplements such as omega-3 or Lion's Mane medicinal mushrooms to help the brain age better.
Vitamin D, spermidine and resveratrol have also been proven to have anti-ageing properties.
TRY: Eat antioxidant rich foods such as pomegranates, blueberries, seeds and olives too.
8. GUT FEELING
THE gut is a big driver of inflammation, which drives the ageing process.
Keep the gut healthy by avoiding processed foods and feeding it foods it likes: probiotics, vegetables, starches and fruit.
TRY: Aim for 30 different types of fruit and vegetables a week - that includes herbs and spices, nuts and seeds, making it easier to hit than you might think.