Since most ageing happens inside our body, therefore, we need to address it internally as well as externally. That means that if you have only been using topical skincare products, you are only doing about 50% of what you could be doing to fight ageing.
Any effective anti-ageing skincare program needs to consider what you consume along with what you put on your skin. I call this “inside out beauty,” because what you take into your body can strongly improve your outward appearance. Here are Dr. Aaron Tabor's Top 10 inside out beauty tips:
Take extra calcium
Eat foods rich in antioxidants
Supplement your diet
Limit refined carbohydrates
Avoid trans fats or foods containing hydrogenated oils
Grab some grapes
Drink filtered water
Watch your salt intake
Exercise every day
Take extra calcium. Osteoporosis, or bone-thinning, can occur even in the bones of your face (learn more about shrinking facial bones), which can contribute to wrinkled and sagging skin. Calcium intake is key to staving off osteoporosis, but many multis don’t contain much calcium. So to make sure you are getting the 1,000 to 1,300 mg of calcium you need per day, eat low-fat dairy foods such as yogurt and cottage cheese regularly and consider a calcium supplement to close the gap.
Eat foods rich in antioxidants. These foods will knock out free radicals that damage the skin. In general, eating lots of fruits and vegetables is a great way to ensure a high antioxidant intake. Specifically, broccoli, spinach, tomatoes, oats, kiwi, pomegranates, and blueberries are some of the most antioxidant-rich choices you can make.
Supplement your diet. Even the best diet in the world won’t provide you with all the nutrients you need every day to stay healthy and combat aging. So, take a high-quality multi-nutrient formula that includes the antioxidant vitamins A, C, D, and E, beta-carotene, lycopene, and co-enzyme Q10, as well as vitamins K and B3 (niacin). Also, consider taking natural beauty-focused supplements, such as my Good Morning Anti-Aging Beauty Nutrients and my Good Night Replenishing Beauty Nutrients, which include key nutrients proven to increase skin hydration, support collagen production, and reduce fine lines and wrinkles.
Limit refined carbohydrates. Refined foods that are white in color like bread, pasta, sugar, and products made with white flour can cause a spike in blood sugar and increase wrinkles. Replace these refined foods with whole-grain products, particularly ones that are labeled 100% whole grain.
Avoid trans fats or foods containing hydrogenated oils. Eating these foods is like eating a big batch of free radicals—rogue cells that can damage healthy ones. This creates “oxidative stress” and can contribute to old-looking skin.
Grab some grapes. Grapes contain resveratrol, a powerful and natural age-fighter. You can also take grape seed extract or a resveratrol supplement. Pomegranates, goji berries, and acai berries also contain resveratrol.
Drink filtered water. Don’t drink tap water, which can contain heavy metals and toxic chemicals. Be careful with bottled water since most of it is no better than tap water.
Watch your salt intake. Sodium dries out the skin, aggravates redness, and can cause puffiness and fluid retention. So avoid the obvious salty foods, such as chips and pretzels, as well as foods that may not seem that salty, but are high in sodium, such as frozen dinners, canned soups, and lunch meats. Read food labels to keep track of sodium content.
Don’t smoke. Smoking does more bad things to your body than I can even begin to list here, and cigarettes have specifically been associated with wrinkles and aged skin. Avoid second-hand smoke, too.
Exercise every day. Those who are strong and physically fit have a wealth of lean muscle tone that helps prevent sagging skin and the formation of wrinkles. So aim for at least 30 minutes of daily exercise and be as active as you can throughout the rest of the day (taking the stairs instead of the elevator, walking the dog often, riding your bike instead of driving to the store) in order to help cultivate the muscle tone necessary to blunt the effects of ageing.
Dr. Aaron Tabor is an natural beauty, health and weight loss expert who created the Slim and Beautiful Diet which is a natural, healthy approach to weight loss, beauty and health. A graduate of the Johns Hopkins School of Medicine, Dr. Aaron Tabor has devoted his career to researching and developing scientific and medically based anti-aging solutions, including ground-breaking natural skincare therapies and weight-control products. You can also follow him on his Facebook and Twitter pages.
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