Once you hit 30, your body begins to undergo certain physical changes. Eating and exercise behaviors that you could get away with in your college years, while maintaining decent physical health, just won’t fly as your body begins these changes.
To ensure you keep in tip-top shape after as you age, make sure to follow our guide of eight things you should never do after 30:
1. Let Your Workout Schedule Slip
Regular exercise is key to keeping your body and heart healthy. This is especially true after hitting 30, says Men’s Health Magazine. Letting yourself become a stranger to the gym will weaken your heart, allowing fatty deposits to build up around it, while raising cholesterol and blood pressure.
2. Eat Unhealthy
Your metabolism slows a bit in your 30s, and bad eating habits are a recipe for disaster. Your body doesn’t need as many calories as it did in your 20s, so limit the intake to avoid putting on fatty weight. When snacking, try to pick healthy alternatives, or limit the quantity you’re consuming if it has to be junk food.
3. Avoid the Doctor
Many of us are stubborn about going to the doctor for regular checkups. But avoiding the doctor’s office in your 30s is a big no-no. Cholesterol, fat, and blood pressure all typically rise for people in their 30s and regular checkups are necessary to keep these under control, according to the Washington Hospital Healthcare System. An annual checkup is recommended.
4. Ignore Self Checkups
Your 30s are when a lot of potential serious complications could arise. Get information on how to perform checks for testicular or breast cancer, and catch any complications early on.
5. Let Your Back Weaken
Back pain is a chronic problem for many that oftentimes begins in their 30s. Work on keeping a tight core to avoid these problems.
6. Lose Sleep
With so much going on in your day, sleep can quickly move down your list of priorities. But you need 6-8 hours a night to avoid sleep deprivation, according to HealthCommunities.com, which can cause a series of bad health problems.
Smoking at any age is bad for your health. But the harmful effects of smoking can quickly compound in your 30s, so if you still smoke, it’s time to investigate options for quitting.
8. Stress Out
Heavy stress has terrible effects on your body’s health. You have a lot on your plate at 30, but when you feel pressured or stressed, take a deep breath, smile, and relax. Your body will thank you for it.
7 Common Mistakes People Make That Make Them Look Older
Smoking cigarettes, excessive consumption of alcohol, and overexposure to the sun without SPF protection are things that have become common knowledge as behaviors to avoid in order to decrease the appearance of aging. However, there are many mistakes that people can make unwittingly that lead to an older appearance and are lesser known as health hazards. Below are seven common mistakes that people make that make them look older.
Some of the ingredients in common personal care products pose threat to youthfulness, including the blockage of essential hormones like estrogen. According to a study by UC Berkley researchers, minority women and teens were shown to have a higher level of endocrine receptors which blocked the normal effects of hormones such as estrogen due to the types of makeup they used. The use of these products proved particularly detrimental to younger women, as they were at the height of physical and biological development.
If you suddenly notice an urge to take a giant gulp of water, you’re already dehydrated. Many people wait until they feel “thirsty” to hydrate themselves, without realizing that using that indicator has already led them to unhealthy territory. According to the American College of Sports Medicine, failing to consistently remain hydrated can lead to a litany of health issues which increase the appearance of aging.
Hollywood’s elite are known for their super-slim frames and ladder-like abdomens. However, dieting, cleanses and excessive dedication to the gym can actually make you appear older. Neuroscientists at NYU Langone Medical Center cited that restricted calorie diets can actually modify genes in a way that increases aging.
A study published in the Federation of American Societies for Experimental Biology Journal showed that the ingestion of sodas and processed foods can increase aging and also the risk of diseases that contribute to an acceleration of the aging process.
Lack of Exercise
Dr. Mark Tarnopolsky was astonished when results of an experiment showed that premature graying of hairs was negated when mice exercised regularly. A lack of exercise can lead to premature aging and increase symptoms that are a prerequisite for various diseases that increase the appearance of aging. Conversely, regular exercise increases blood flow, prevents disease and contributes to a youthful appearance.
Chronic stress can have effects that surpass our mental health. The National Institute on Aging lays out the link between premature aging and stress in plain language. Our body uses energy through a process known as metabolism, which involves all the chemical reactions needed to maintain a living organism. Stress causes an extreme output of energy, which forces our metabolism to kick into overdrive and, thus, can lead to an increase in aging.
Sleep is a time that allows the cells of our body to work without interruption in repairing the damages that come from day to day life and environmental exposures. To avoid the appearance of aging, get at least eight hours of sleep a night.
I constantly tell my patients, “If you want to stay young, don’t reach in your medicine cabinet—reach in your pantry.” And when it comes to anti-aging, some of the healthiest foods are the littlest ones: herbs and spices.
These mini-foods are at the center of nearly every culture’s medical traditions, from India’s Ayurveda to the writings of Hippocrates, because they work—something that modern science is now proving.
To reap the full benefit of spices and herbs, however, you need to use a lot of them. Think about how Indian, Thai, Mexican, or Italian food makes your taste buds sing (and sometimes sets your mouth on fire). That’s the kind of spiciness you need to get any real anti-aging benefits.
So starting today, resolve to break through the bland barrier. Seek out recipes loaded with herbs and spices—and in particular, aim for dishes that feature at least two or three of the “powerhouse” anti-aging herbs and spices I talk about here.
1. The “pie” spices.
If you reach for these spices at Thanksgiving and then ignore them the rest of the year, it’s time to give them the respect they deserve. Here are just some of their anti-aging properties:
· Cinnamon boosts your insulin sensitivity, protects against metabolic syndrome, lowers your blood pressure, and may even fight cancer by slowing the development of new blood supplies to tumors. It can also reduce your total cholesterol and triglycerides.
· Ginger has strong anti-inflammatory and antioxidant properties and can ease arthritis pain.
· Nutmeg and cloves help combat the unpleasant (and very unsexy) digestive problems that crop up as you get older.
If you think these spices only have a place in cakes, cookies, and pies—think again! You can add them to anything from soups and curries to veggie dishes and homemade barbecue sauce. And Indian cuisine is loaded with these little age-fighters.
2. The “clear-out-your-sinuses” spices.
Right now, you may think of cayenne pepper and black pepper simply as hot. But you should also think of them as healthy.
Cayenne, for instance, lowers your blood pressure. It also helps prevent the accumulation of advanced glycation end products (AGEs) — aptly named substances that contribute to aging, diabetes, cataracts, and even Alzheimer’s.
And how about humble black pepper? This unsung hero protects against inflammation, helps you build a strong and healthy gut, and stimulates the breakdown of fat cells so you can lose weight more easily.
3. The “curry” spices.
Curries and other Indian foods contain dozens of potent anti-aging spices and herbs, and some of them are easy to find in any grocery store. Think curry powder, turmeric, coriander, cardamom, mustard seeds, and cumin (which is also a major player in Mexican food).
Turmeric, in particular, is a heavy lifter when it comes to health. It can lower blood sugar and “bad” cholesterol, and it has powerful cancer-fighting properties. There’s also evidence that it protects against Alzheimer’s.
Mix the “curry” spices together, and they’ll work synergistically to give you a massive dose of anti-inflammatory, antioxidant, metabolism-boosting, energy-boosting, and anti-aging chemicals. And to raise their potency even more, mix them with…
4. Anti-aging herbs.
As a kid in an Italian family, I grew up inhaling the wonderful aromas of oregano and basil. Today, I know that these herbs aren’t just tasty foods—they’re powerful medicine. Oregano contains minerals, antioxidants, and omega-3 fatty acids that make your skin and hair look young. Basil also contains anti-aging minerals, and research shows that it can lower fasting blood glucose levels in diabetics.
And don’t toss out that parsley garnish! Parsley can lower your blood sugar and blood pressure, and it contains apigenin, which boosts the power of other antioxidants. Fresh cilantro is another super-hero, because it contains a chemical that binds to toxic metals and pulls them out of your body.
Finally, did you know that the herb rosemary symbolizes memory? The reality lives up to the myth in this case, because research shows that rosemary helps protect against age-related memory loss. In fact—are you ready for this?—one study found that even smelling rosemary can enhance your memory.
The message from science is clear: to turn back the clock, spice up your life. So be generous with your favorite herbs and spices, and experiment with new ones: Fenugreek. Saffron. Epazote. Za’atar. You’ll broaden your culinary horizons and excite your taste buds—and at the same time you’ll make yourself younger, and healthier. How’s that for “good eats”?
Dr. Kellyann Petrucci is a nutrition and lifestyle expert and author of five healthy-lifestyle books from John Wiley & Sons. A certified nutrition consultant and board-certified naturopathic physician who focuses on helping people launch their own transformations, she has 20-plus years of clinical experience. She is one of the few practitioners in the United States certified in biological medicine by the esteemed Paracelsus Klinik Lustmuhle in Switzerland. She appears regularly on national and local television, and conducts workshops and seminars to help people feel and look their best. She also authors the popular drkellyann.com, providing nutritional news, tips, and inspiration. She has two children and lives in Bucks County, Pennsylvania.
For more information you can visit her: Website, Facebook, Twitter, Pinterest, Instagram
Recently over dinner, a friend I’ve known for 15 years told me that I am “aging well.” I was both flattered and intrigued by the compliment. Of course I quickly realized this didn’t mean I wasn’t aging at all, but that there was something about the way that I was aging that stood out to him.
I thought about the comment over the next few days and considered what “aging well” meant to me. As I slide into my 40s, aging well isn’t just about counting the lines on my face, it’s about feeling good in my own skin. Aging well is about taking care of my body so that I can enjoy the next 40 or so years of my life with energy, low stress, vitality, limber joints, strong muscles and organs that do their job and don’t get sick.
But aging well is also about taking care of my spirit — nourishing my emotional body as much my physical body — with thoughts, experiences, people and activities that bring me joy, and avoiding those that don’t.
My perspective on aging has changed in the past few years. I actually feel grateful to be aging, because I feel so much happier with who I am today than I did 10 years ago. By incorporating healthy lifestyle choices like whole foods, daily exercise, enough sleep, plenty of water, chemical-free sunscreen and appropriate supplements — I believe the biggest difference to how I am aging comes from one thing: how I handle stress.
I feel like I’m finally learning how to use my inner guidance system — the intuition and feelings that steer me in the right direction and help me avoid the stressful choices I could be making that would accelerate aging.
Stress can come in many forms — physical, emotional, mental — and not all stress is bad. Eustress (“eu” means well or good in Greek) was a term coined by endocrinologist Hans Selye to describe the kind of stress that activates your body to work towards a tangible goal. Instead of causing your body and mind to shut down or go into fight-or-flight mode, eustress actually motivates you to get what you want!
So as I age, I’m getting better at noticing what triggers my stress response and getting into the habit of mentally reframing the difficult moments into an opportunity to motivate myself to learn and grow in the process.
Here are three steps you can take to reframe stress and use it to your advantage to age well and gracefully:
1. Realize that not all stress is bad.
There is a type of stress that feels more like excitement or anticipation that you can actually thrive on. Eustress can be motivating and helps you reach the goals you care about most. But when the stress scale tips to worry or anxiety, think about your overall health and well-being and ditch it right then and there.
2. Realize that problematic situations can be seen as opportunities for growth.
When faced with a challenging event like a disagreement with a colleague at work, there are always two roads to go down: You can either approach the situation as a problem, or as an opportunity for spiritual growth. This not-so-subtle distinction can mean the difference between distress and eustress — always try to choose the latter.
3. Know your triggers and respond mindfully.
One fast way to turn off the negative stress response is to take a few deep breaths when you feel yourself being triggered. Keep in mind that you have the power to change your perspective on any situation. You can either choose to “fly off the handle,” or you can stay calm and collected. Just those few breaths can make all the difference, cueing your brain to shift out of aggression and into a more stable state of mind.
I realize now that there are a million tiny stressors around me all the time, and it’s up to me to navigate not only how I react to them, but also how I choose to make them a part of my life (or not). By making how I feel my top priority (rather than what I accomplish, who I impress, what I look like, etc.), I am making conscious choices every day to shift my attention and thoughts to what will bring me joy, gratitude and love.
Beyond gray hair and wrinkles, I think aging is an attitude — and aging well means facing life with a youthful spirit. Each day I strive to find new vitality for life, and new things to be grateful for and excited about. I’ve noticed that the more I focus on gratitude, the healthier and happier I am.
I’m excited to continue aging well over the next years of my life. More than ever before, I feel like I’m exactly where I’m supposed to be. I’m not out to impress anyone, to prove myself, or to conquer the world — I feel very much at peace with who I am and where I am in my life. And if that’s aging well, I’ll take it!
Kaia Roman is an entrepreneur and public relations consultant who focuses on the planning and implementation of communications strategies for people, projects, and products working towards a better world. From moving to an eco-commune at age 7, to being trained as a mind-body therapist at age 11, to creating the first college major in Sustainable Living in the U.S. and co-authoring the first book ever published on biodiesel fuel at age 22, Kaia’s life has been anything but ordinary. She has been the publicist for rock stars, shamans, and scientists, launched multiple companies, produced music festivals, served on many non-profit Boards, and been a guest on the Today Show. Kaia has lived in several countries, practiced yoga in India, studied nutrition and constitutional medicine, and hitchhiked and surfed her way around the world. However, her greatest accomplishment and life adventure is that of motherhood; Kaia has two magical daughters and has been married to her wonderful husband Dan since 2003. She can be reached at www.kaiaroman.com.
7 Common Mistakes You Do Everyday That Make You Age Faster
Many things are thought to be outside of our locus of control. Aging quickly is often something that people think falls into this category. Thankfully, if you feel you are aging too quickly, there are ways to reverse the process.
How can I stay young, you ask? This article will address exactly that, by discussing some ways to avoid adding unnecessary extra miles to your body:
1. Actually Do Work
Thanks to dishwashers and other conveniences, we do less than ever before. Women, in particular, used to both eat less calories and burn more while doing housework. If you don’t do the grunt work, plan on exercising more.
2. Stop Slouching
Slouching is horrible for your posture, and whether you’re aware of it or not, there’s a good change that you’re doing it. One recent study showed that half of its 56 subjects who text on a daily basis experienced pain in their neck, hands, or arms. This was further exacerbated by excessive texting.
3. Eat In-Season Foods
Once again, thanks to technology, we can eat nearly any food during any time of the year. Unfortunately, foods eaten out of season are generally lower in minerals, vitamins, and antioxidants. They are also less likely to be grown locally, and are generally more expensive.
4. Actual Human Interaction
There is empirical evidence that actually talking to people, face-to-face, brings a number of health benefits. It may seem archaic at times with smartphones, but it benefits your vagus nerve, along with your mood.
5. Not a Fan of Tan
Tanning may be in vogue, but it is dangerous. Tanning beds, in particular, emit over 12 times as much radiation as the sun, making it much more likely you’ll get cancer. Being pale has its benefits.
6. Don’t Ignore Stress
Even if we ignore it or pretend it’s not there, stress still eats away at us. Do daily meditation, yoga, or other relaxation methods, and deal with your problems. Chronic stress can cause issues like sleep problems or acne breakouts.
7. Don’t Get Stuck to Your Desk
Sitting for extended periods of time increases your risk for cardiovascular disease, even if you do 30 or more minutes a day of moderate-to-vigorous exercise. Try to take breaks while working, and get moving!
The lactic acid in yogurt gently exfoliates your skin while honey moisturizes your face.
Begin by mashing up half the banana and mix with ¼ cup yogurt and honey. Spread the mixture all over your face, rinse after 15-20 minutes. It’s easy to do, nourishing for your skin, and your face will look and feel amazing!
If you are allergic to any of these ingredients please do not put this on your face, check our page for recipes you are not allergic to.
Some may say your wrinkles make you wiser, but there are many ways to look wiser without the wrinkles, that are all-natural, there is no need to buy expensive anti-aging creams or treatments. You won’t need to spend more than a few dollars. Many people think that once you have wrinkles you’re stuck with them, but there’s actually quite a bit you can do to reduce them. Of course, nutrition and being clean internally are key parts of the equation and it’s not uncommon to find that with tons of juicing, eating lots of uncooked natural foods, and doing coffee enemas that wrinkles just go away. Actually, it’s a combination that tends to keep us young and disease-free on many levels. However, there’s quite a bit that you can do about wrinkles topically too.
Here is where the real wisdom is:
Bananas and their peels have been used for centuries to help with many skin conditions including acne, wrinkles, warts, psoriasis, and poison ivy.
1. Mash a banana until it has a creamy texture and apply to your entire face for 30 minutes, bananas have so much more going for them than just a delicious and nutritious treat!
2. Coconut oil is the best option when it comes to natural wrinkle removal, it rebuilds skin tissue and will leave your facial skin moisturized, smooth, and beautiful.
You can use coconut oil both internally and topically, it’s known for rebuilding skin tissue. One cause of wrinkles is dehydration in connective tissues, coconut oil can prevent dehydration and help rebuild connective tissue.
3. Beet Juice and Carrot Juice:
Using a little carrot and beet juice on the skin regularly helps remove wrinkles and is quite powerful. The vitamin A in carrot juice is wonderful for the skin. Beets are known to repair DNA, so using beet juice topically on wrinkle sites is a powerful way to rebuild the damaged skin which often causes wrinkles – possibly by repairing the DNA of the damaged tissue.
Using carrot and beet juice topically with coconut oil increases the benefits of both. Coconut oil has absorptive properties that help pull the juices into the skin in addition to its hydration benefits. You’ll only need a tablespoon or two of these juices each time and you can drink what you don’t use. You’ll want to leave these juices on your skin for about ten minutes before rinsing them off. You can apply and reapply the juices as they dry, rubbing them in each time.
4. Pineapple juice can easily rival any treatment, in fact it is much better than many because it’s packed with the enzyme bromelain which naturally eats away our top layer of skin when applied topically and leaves new fresh skin underneath.