If you Google "anti-age", the search engine will return information about anti-aging creams, anti-wrinkle serums, cosmetic procedures, etc. Can only cosmetics prevent skin aging? And what about the whole body: how to maintain the body throughout life to preserve energy, strength and beauty?
We decided to deal with this together with a specialist, so we invited Daria Yarchevska to share information about antiaging . Darya is a Health Coach, a guide on the way to a healthy lifestyle. The specialist helps people in forming healthy habits that become a way of life, not a temporary solution.
What is an antiaging approach to health
The anti-age routine is a holistic approach that ensures that our body and mind stay in good shape for as long as possible. When we describe something as "holistic," we mean the whole system, not just its parts. In the context of health, a holistic approach does not focus only on one aspect, such as nutrition. It combines various components, including physical, emotional, and mental health, to create a comprehensive self-care strategy. Anti-age routine is a way of life.
4 basics of an antiaging routine to support the body
What should we know about the fundamental aspects of health? Get advice from health coach, Daria Yarchevska.
Nutrition to support youth
Follow the 80/20 rule. Aim for about 80% of your diet to consist of whole, natural foods. For example, fruits, vegetables, grains, legumes, nuts, seeds, lean meat and fish. The remaining 20% of the diet can be "for the soul", that is, processed foods (sweets, desserts, fast food, etc.).
This way, we don't focus on restrictions, we don't create food bans, and therefore we don't get breakdowns and guilt afterwards.
Collect a balanced plate . In order to follow a healthy diet, it is not necessary to count calories, weigh products, or worry about the nutritional value of food in cafes and restaurants. Try to follow the balanced plate rule. Here is what it consists of:
- Fill half of the plate with vegetables and greens. It can be both individual vegetables and salads.
- The other half of the plate can be conditionally divided into three parts to fill with the following macronutrients:
- Squirrels They are important for the recovery and growth of muscle tissue and beautiful skin. For example, fish, poultry, eggs or tofu.
- Carbohydrates to provide fiber and energy. For example, whole grains, starchy vegetables, fruits, berries.
- Useful fats . They are necessary for maintaining the health of the brain, assimilation of nutrients, and the work of the hormonal and nervous systems. For example, olive oil, avocados, nuts and seeds.
Listen to the physical signals of hunger and satiety . Understanding and responding to these cues can prevent overeating and undereating.
Follow the water balance. It is important for maintaining skin elasticity and detoxifying the body. Drink about 1-1.5 liters of water a day , and if you are active or live in a hot climate, a little more.
In addition to these basic rules, we recommend adding the following foods to your diet to maintain health:
- Food rich in antioxidants. These include berries (blueberries and raspberries), dark leafy greens (spinach and kale), nuts (especially walnuts and almonds), seeds (chia and flax).
- Sources of omega-3 fatty acids. They are necessary to maintain skin health and reduce inflammation. These include fatty fish such as salmon and mackerel, as well as plant-based options such as flax seeds, chia seeds and walnuts.
- Whole grain products , rich in fiber, which regulates and improves digestion. For example, quinoa, buckwheat, brown rice, wheat.
- Products rich in probiotics . They help maintain intestinal health, and also play an important role in the immune system. In particular, it is yogurt, sauerkraut, kombucha.
- Herbal teas and matcha. A cup of matcha in the morning can provide a large dose of antioxidants known as catechins, which are great for keeping skin looking youthful.
The benefits of Japanese matcha tea for the body were discussed in more detail in the article "Antioxidants in matcha: we reveal all aspects of the benefits" .
Dietary supplements: should you use nutritional supplements?
Before turning to supplements, focus on filling your life with the rich nutrients found in whole foods. A varied diet, a colorful plate with vegetables, whole grain products and lean proteins is the best multivitamin complex.
Food supplements or nutritional supplements are needed to fill nutritional deficiencies, not to replace the powerful benefits of natural foods . However, if you feel the need to improve your diet with supplements, start by consulting a health care professional to analyze your condition to understand exactly what your body needs. And only after that, choose high-quality supplements in the amount that you need.
Sports and longevity: about physical activity in an antiaging routine
The main goal is regular movement. Be it dancing, hiking, swimming, running, cycling or the gym. Any physical activity will work to your advantage.
Choose an activity that you enjoy and you will be more likely to do it regularly. Also, pay attention to the amount of time you spend sitting. Sitting for long periods of time can lead to health problems, so make an effort to stand and move more throughout the day.
Stress Management: How It Affects Youth
Stress can accelerate aging, so schedule time to rest. Also add anti-stress activities during the day, such as meditation, reading, a walk in the fresh air with music, or lying in a warm bath. Also see a therapist if you feel you need help with your mental health.
Sleep: how to recover properly
Quality sleep is also an integral element of the anti-aging routine. During sleep, your body repairs itself, so it is advisable to sleep for 7-8 hours every night. Adjust your environment for quality sleep:
- minimize the use of gadgets before bed,
- ventilate the room to make it a little cooler,
- add soothing rituals to your liking (reading, light stretching, or grooming treatments, etc.).
Think of sleep as your nightly rejuvenation ritual—a time when you allow your body and mind to rejuvenate.
Daily holistic anti-aging routine: what it looks like in practice
Let's move from theory to practice. Based on the fundamental knowledge above, build your own anti-aging daily routine for optimal well-being.
Use the list below as an example to follow:
- Start the day with a glass of water , maybe with lemon if you want to add flavor.
- Do some light morning yoga to set a calm tone for the day and awaken your body's systems. For example, a complex of exercises called Sun salutation .
- Prepare a balanced breakfast that contains whole grains, a portion of protein and some healthy fats. Example: boiled egg, oatmeal with nuts, seeds and fresh berries. Or white yogurt with berries and nuts, whole grain bread, eggs, red fish, vegetables.
- Prepare matcha for breakfast and fill your body with antioxidants.
- Add physical activity throughout the day that fits your schedule. Jogging, walking, gym, dancing, whatever activity works for you. The main thing is regular movement.
- During the day, set aside 5-10 minutes to practice mindfulness (awareness) to reduce stress levels. Meditation, breathing practices or a walk in the fresh air.
- When you are sitting, use every opportunity to get up, stretch and stretch .
- Form a lunch according to the principle of a balanced plate : half of the plate is filled with vegetables, a quarter with lean proteins, and a quarter with whole grains. Add a small portion of healthy fats such as avocado, olive oil, nuts or seeds.
- Continue to stay hydrated throughout the day. Drink another glass of water or herbal tea.
- If you want to snack, choose whole foods such as carrots with hummus, berries/fruit with nuts to keep your energy levels stable.
- Prepare a balanced dinner that will be similar to lunch - with an emphasis on vegetables and lean proteins. It is advisable to have dinner at least 2 hours before bedtime.
- Spend time on your hobby and communication with loved ones . Enjoy these life moments.
- Try to turn off electronic devices at least 30 minutes before bed to reduce exposure to blue light, which can disrupt sleep. During this time, read, take a warm bath, keep a journal, plan the day ahead, or add other favorite rituals.
- Set aside time for quality sleep for 7-8 hours .
If you're just starting to work on your anti-aging routine, start small with one or two new actions in your daily life. Style your healthy lifestyle the way you like it . And every small step will make a big difference when you follow it regularly. Aging is natural, but how we age is up to us. Be healthy, energetic and happy throughout your life.
