Yana Stepanova, a nutritionist and adherent of a healthy lifestyle, gives detailed instructions on how to prolong youth and maintain health.
Yana Stepanova
nutritionist
Each of us has not only a passport, but also a biological age. For example, according to documents, a person may be 30, but in biological terms it turns out that he is 10-15 years older - or, on the contrary, despite his age, a person looks so young and fresh that the number in the passport no longer matters.
What does it depend on? Of course, to some extent from genetics. But you need to understand that in any case, even the most successful genetics need to be controlled, because if you rely only on the fact that "I am thin and I can eat what I want, and everything will be fine for me", it will not work for a long time.
The environment plays an equally important role. You can have a slender mom and dad with good skin and no wrinkles, but, of course, you must understand that your parents and ancestors lived in a completely different ecological environment, ate completely different foods. Therefore, I always say: "Trust in God, but do not make a mistake yourself!"
So if you want to preserve your figure and youth for a long time, then you had to start acting yesterday.
The first step is to understand what is happening to the body right now. No matter how many vitamins you take, they will not be beneficial if they are not absorbed - and the intestines are primarily responsible for this. We can say that this is where our beauty and health come from, which is why it is so important to monitor the proper functioning of the intestines. Remember that the digestive system is weakened by stress, chronic fatigue, pills (I know that many people sin by taking antibiotics and thus get themselves irritable bowel syndrome).
It is also worth paying special attention to hormones - they play a huge role in aging factors. At least once a year, once a year, get tested for progesterone and estradiol - the most important indicators of women's health. Testosterone, free testosterone, thyroid hormones are also among the indicators that must be monitored. It is best to find your doctor, a good endocrinologist, and do not spare either money or time for checks, because the result is worth it.
Remember that being overweight accelerates the aging process. An extra 10 kg is at least 10 years old by the biological age, therefore, weight must be controlled and calorie intake must be reduced. It is most effective to reduce portions every year or to practice the intermittent fasting system (as I do) - two meals a day for 8 hours, and 16 hours of fasting, during which the body rests from digestion. This method triggers the production of hormones, and the body spends its energy on fighting inflammation, if any.
We are what we eat!
After you have passed all the tests and made sure that everything is in order with digestion, it is time to think about the diet. Food is, without exaggeration, our medicine. From it we get all the trace elements and nutrients. And a properly structured diet can help delay biological aging for years to come.
And, first of all, you will have to categorically abandon foods with a high glycemic index. It has been said more than once that fast carbohydrates and sugar are the main enemies of beauty and youth. Why?
The fact is that sugar destroys collagen and elastin, which are indispensable for youth and elasticity of the skin, and it does not matter at all whether it is coconut sugar, honey or some date sweeteners. Eating any sugary and high glycemic index foods will cause a large spike in insulin, which can negatively affect the body. This process speeds up the aging process. During frying, the glycation process takes place: the crust that everyone loves so much is the product of the combination of sugar with protein.
When glycated products enter the body, they clog cells and interfere with collagen production. And if you switch to green smoothies, vegetarianism or an absolute healthy lifestyle right now, collagen and elastin will be restored for another 4 years.
I see a lot of cases when people switch to a healthy lifestyle, but their wrinkles are in no hurry to go anywhere. Unfortunately, this is a fact.
If the body is already slagged, then it will take a lot of time for it to restore fermentation, collagen production - everything that is responsible for our youth. Therefore, the sooner you realize the benefits of a healthy lifestyle and healthy eating, the faster you will take a step forward, prolonging your beauty and youth.
Therefore, it is very important to eat such food containing complex carbohydrates, vegetable protein, introduce unsweetened fruits into the diet, exclude flour, dairy, trans fats and any other food waste. And also do not eat foods that are too hot, because they have a glycemic index higher than that of cooled foods. Therefore, it is better to eat vegetable stew not immediately after cooking, but later - then it will be much healthier.
An interesting fact - in Japanese women menopause begins at the age of 60, and all due to the fact that they eat moderately, are committed to a healthy lifestyle, and also often eat fermented foods and take vitamin D throughout their lives. In addition, the Japanese diet is balanced and rich in fatty acids. I can say that I switched to vegetarianism precisely after living in Japan, I was so amazed that Japanese women at 60 years old do not have wrinkles - of course, I do not take into account genetics and ecology now, because I am sure that this can be more compensated by work above oneself. So, if you are striving for knowledge and want to change something and make your life better, do not give up because of factors that seem insurmountable!
Irreplaceable assistants in the struggle for youth
Water
Without water, of course, nowhere. After waking up, be sure to drink two glasses of clean water, and during the day - at least two liters. This may seem daunting at first, but it's important to develop a habit here.
Omega-3 fatty acids
Flaxseeds contain a huge amount of Omega-3. I recommend drinking green smoothies in the morning with two tablespoons of flaxseeds for your daily Omega-3 intake. Omega-3s are also found in olive oil, nuts, apples, and cruciferous vegetables such as broccoli, Brussels sprouts, and cauliflower. You can additionally take it in capsules, it certainly won't be superfluous. Your goal is to provide your body with enough omega-3s and to make sure your blood sugar does not rise too much.
Correct salt
I recommend buying good quality Himalayan pink salt, without any flavor enhancers. In principle, it is best to refuse salt, but for some dishes and when baking bread, it is still needed, and Himalayan is great in this sense.
Green smoothies and juices
I have already talked about the benefits of green fruits and vegetables - they improve bowel function, give you well-being and vigor, and help you eat right throughout the day, as they are well saturated. In general, this is exactly what is needed to protect us from food waste and, as a result, to defeat old age.
Herbal teas
If you replace coffee with horsetail and rosehip tea, the body will be very grateful. These broths contain a lot of antioxidants and vitamin C (a powerful weapon against aging).
Vitamin D
Residents of big cities, especially in the Russian climate, need this vitamin. It not only improves mood and helps keep bones strong, but also stimulates collagen production and prevents wrinkles.
Probiotics
Fermentation products are essential for proper bowel function. Therefore, be sure to include in your diet any kind of fermented vegetables - sauerkraut, high-quality, not too pickled cucumbers, soaked apples. Anything that ferments is an inexhaustible source of vitamin C, which we know is the strongest antioxidant.
Calcium
Calcium is needed not only for bones, but also for hair and nails. Do not take the one that is sold in the pharmacy: it is not absorbed in the body, therefore, there is no benefit from it. It is also important to remember that calcium is best absorbed in combination with vitamin D. The most effective way is to take calcium from food - for example, use sesame seeds (I recommend adding two tablespoons, just like flax seeds, to smoothies in the morning). Algae also contains large amounts of calcium.
Magnesium
With a deficiency of magnesium, metabolism decreases, mood deteriorates, the condition of nails and hair worsens. But the right amount in the body will help to cope with any stress and avoid overeating. Magnesium is found in pumpkin seeds, sunflower seeds, lentils, buckwheat, greens and spinach.
What to give up
We have already said that foods with a high glycemic index, sweet, fatty and everything that has undergone strong heat treatment should be excluded from the diet.
I also recommend avoiding dairy products and chemical hydrogenated vegetable oils (such as corn oil) - they tend to be very light in color. They contain a large amount of Omega-6 fatty acids, and they adversely affect our health and youth, as they cause inflammation in the body. I advise you to fry only in coconut oil, or even better, simmer with water and add a spoonful of coconut or olive oil to the already prepared dish.
It can be beneficial to cut down on meat - especially red meat - to a minimum, because as we age, our metabolic function slows down and is difficult for the body to digest. Meat is digested for about 6 hours in the stomach - this time the body could spend on the production of collagen and enzymes. I would definitely recommend that women after 40 either completely give up meat, or at least reduce its consumption to once every two weeks. You just cannot imagine how much you can prolong your youth!
Try to learn how to work properly with strong feelings - chronic stress can negate all your efforts. The practice of gratitude will help in this - every day in the morning to thank for the new day you have begun, as well as relaxation and yoga practices, headstands or air yoga. Healthy vegetable fats, which are abundant in avocados, sesame seeds, pumpkin seeds, and sunflower seeds, also help to reduce stress levels.
Those who adhere to traditional diets should detoxify exclusively on plant foods twice a year. For 21 days, eat plenty of greens and vegetables, while completely rejecting acidifying foods such as dairy.
Do not neglect lymphatic drainage procedures and hard brush massage. It would be great to avoid bras that constrict blood flow and negatively affect health and posture. Also, avoid using antiperspirants that clog up perspiration - they should be replaced with natural options.
Strong smell from the mouth, as if from the body, indicates that a person's body is thoroughly slagged.
A very good test for biological age is to understand how you feel now and how you felt 10 years ago. I can say from my own experience that now I look and feel much better: I have more energy, more potential, my skin has improved significantly. However, I do not give any injections and do not advise you. It is better to start eating right today and give yourself a real, not cosmetological youth for many years.
10 anti-aging steps
1) Monitor your hormone levels
2) Eliminate gluten and lactose, give up meat
3) Eliminate glycation products
4) Introduce probiotics into the diet
5) take vitamin D
6) Arrange a detox 2 times a year and introduce detox elements into your life every day in the form of green smoothies, green juices. Every morning, be sure to drink 2 glasses of water immediately after waking up
7) Increase the level of magnesium and silicon in the body
8) Take care of the lymphatic system (do massages)
9) Use natural cosmetics. Try to buy a greener one, without huge shelf life, and always throw away products that were opened more than 6 months ago.
10) drink wheatgrass juice
Use these tips and you will feel how your body is filled with a very special positive energy and looks younger before our eyes!
Text: Yana Stepanova
