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how-to-stay-young

Once believed to be mainly down to our genes, scientists now know that 75% of ageing is down to our lifestyles, with only 25% determined by genetics. This is good news, as it empowers us! It means that we have much more influence over the ageing process than previously thought. Lets have a look at the measures you can take to help yourself grow old more gracefully.

yoga-beach-meditation

Meditation

Stress along with smoking and being overweight are the top three factors that affect how quickly we age. Avoiding stress altogether is not realistic, but anything that can help us deal with it better will have anti-ageing benefits. Meditation is proven to lower stress hormone levels, while increasing production of happy chemical serotonin and sleep hormone melatonin, leading to happier days and more restful nights. Regular meditation brings the body into a beneficial state of balance and harmony. In this state cellular healing and repair can take place and the harmful effects of stress on the body will dissipate. For more information on the benefits of meditation click here.

mind-questions-think

Think As If You’re Still 20 Years Old

In the 1980s scientist Ellen Langer carried out some interesting research involving a group of 75-year-old men who were asked to dress, talk and act like they were 20 years younger. Amazing things happened! After just one week there were improvements in their strength, flexibility, posture, memory and even eyesight and hearing. Tell yourself every morning in front of the mirror that you are young and full of vitality and see the benefits for yourself.

adventure-mountain

Try New Things

We tend to fall into routines as we get older and get ‘set in our ways’. Trying new things, taking risks and pushing boundaries are proven to keep the mind working and to increase well being. Learning a new skill actually changes the structure of the brain, helping it to form new connections between cells and resulting in better functioning. Learning a musical instrument or a language are particularly good at stimulating new brain connections.

This also applies to your diet as eating the same foods every day means you are more likely to miss out on key nutrients; variety is one of the cornerstones of a balanced diet. Try picking up one new healthy food (fruit, vegetable, pulse, nut, seed or wholegrain) each week in your weekly shop.

dancing-together

Stay Active

Staying active is one of the best ways to keep your body and mind healthy and to prevent weight gain and muscle loss.  Muscle mass reduces as we age – the muscles literally shrink from the age of 30 onwards and are replaced by fat. Dancing is one of the best ways to reduce this effect and way more fun than the gym! Dancing also improves flexibility and balance, both important factors to maintain as we get older. Yoga is also fantastic as it increases strength, agility and balance as well as reducing stress and having anti-ageing effects on a cellular level.

Exercise also keeps the mind healthy; people over 65 who take regular moderate exercise reduce their risk of dementia by a third. From the age of 40 onwards there is a natural shrinkage of the brain, and by the age of 70 it has reduced by whopping 20%. Regular physical activity is one of the best ways to help slow this down. Daily walking has been shown to increase neurone survival and growth of new neurones in the hippocampus, which is the area of the brain related to memory and learning. So dig those trainers out and get outside!

better-sleep

Sleep

One of the most anti-ageing things you can do is to get a good night’s sleep. Collagen production takes place when we are asleep, rebuilding and repairing body tissues such as skin, muscle and bones. In fact, the majority of cellular healing and repair in general takes place while we are sleeping, so is vital for good health.  Sleep deprivation is known to impair insulin sensitivity and increase blood sugar levels leading to the formation of AGE (advanced glycation end products) in the body, which are substances that accelerate cellular ageing. It’s not called beauty sleep for nothing! For more information and tips on getting a good night’s sleep, click here.

 

turmeric-root

Look after your Telomeres

Telomeres are the end caps of DNA, which get shorter as we age leading to cellular ageing. A 2014 study found that curcumin, the yellow pigment in turmeric may help prevent telomere shortening and could even promote their elongation. Turmeric can be added to curries, soups and even smoothies or taken as a supplement. Other factors that preserve telomere length are physical activity, meditation and getting plenty of vitamin D. Stress and inflammation on the other hand are known to cause telomere shortening. For information on inflammation and how to reduce it through your diet click here.

vegan-diet

Adopt a Plant-Based Diet

Animal protein stimulates a hormone in the body, which is needed for growth. However, this same hormone accelerates ageing as we get older, so the less animal products eaten the less this hormone will have its ageing effects. You don’t have to go full vegan or veggie to get the benefits, cutting down on meat will give some benefit and making simple swaps like almond milk for cow’s milk all help. The less animal products you eat the more benefits you’ll gain. Nuts have been shown to have especially good anti-ageing powers, so include a handful a day as a healthy snack or as a porridge or muesli topping. For more on how to anti-age your diet, click here.

Top Anti-Ageing Foods

Sunflower Seeds – contain even more vitamin E than avocadoes and almonds (although these are great too!). Vitamin E is a powerful antioxidant, which neutralises free radicals that cause damage to collagen, leading to wrinkles and dry skin.

Brazil Nuts – the best source of anti-ageing selenium, which is needed for the body’s antioxidant defence systems. Also supports thyroid and immune functions.

Sweet Potatoes – purple sweet potatoes contain anti-ageing anthocyanins, which protect blood vessels. If you can’t find these other purple foods such as blueberries, black grapes, blackberries, red cabbage and aubergines also contain anthocyanins.

Green Tea – potent source of antioxidants, also increases metabolism and protects the brain and memory

skin-revive

Drink Beauty & Go Skin Revive

Beauty & Go Skin Revive contains key anti-ageing ingredients collagen and hyaluronic acid to help compensate for the natural losses that occur as we age. MacroAntioxidants provide powerful protection against free radical damage and other anti-ageing ingredients include pomegranate, raspberries, resveratrol, selenium and vitamin E.

metabolism

After the excesses of the summer, many of us have a few extra pounds we’d like to shed at this time of year. Encouraging your body to burn calories more efficiently by raising your metabolic rate can be a great help. Your metabolism is your body’s engine, which burns calories for energy throughout the day. If it’s working well, losing weight will be relatively easy, whereas a sluggish metabolism can make it more of a struggle.

While genes do play a part in dictating our baseline metabolic rate, there are plenty of ways to raise yours. Here are my top ten tips for getting that engine revving!

 

desayuno-breakfast

1. Never skip breakfast

Eating good breakfast ‘ignites the fire’ first thing, meaning that you can keep it burning and burn more calories over the day. This may be one of the reasons people who eat breakfast are slimmer than those who skip it. Missing breakfast on the other hand, after the long overnight fast will mean that the body can go into ‘starvation mode’. This involves signalling the metabolism to slow down to conserve precious energy stores. To read more on the importance of a good breakfast, including healthy breakfast ideas, click here.

get-moving

2. Get Moving

As well as structured exercise, simply moving more and sitting down less over the day makes a big difference to how many calories you burn. Ensuring you never sit still for more than an hour, by setting a reminder on your phone is the first step. Using a pedometer, fitband or phone to measure how many steps you take each day is another great way to monitor your activity levels. The aim is 10 thousand, which can burn an extra 500 calories!

In terms of working out, high intensity interval training (HIIT) is the best workout for raising your metabolism. Not only does it burn plenty of calories while you are exercising, but it continues to keep the metabolic rate up for the rest of the day.

Muscle is as an active tissue, meaning that is uses energy even while you are resting. Therefore the more muscle you have the more calories you burn each day. Muscle building exercise such as weights, resistance exercises and yoga are therefore excellent for raising your metabolism. Fit in two muscle-building workouts per week.

tea2

3. Green Tea & Coffee

Caffeine revs up your metabolism, but before your reach for that double latte, a much healthier option is green tea. It contains about one fifth of the caffeine of a cup of coffee, giving a more gentle caffeine kick plus catechins – a type of antioxidant that boost metabolism. The combination of caffeine and catechins leads to increased metabolism and fat burning and 4-5 cups per day have been shown in studies to result in weight loss (1), as well as being great for skin and general health.

Green coffee is a healthy caffeine-free alternative to coffee that some studies show may encourage weight loss (2,3). It is made from raw coffee beans, which are naturally green before they are roasted. Roasting destroys some of the active ingredients (chlorogenic acid and caffeic acid) that have weight loss benefits including reducing fat absorption, increasing fat breakdown and changing the way the body handles sugar. Green coffee is available as a drink or supplement.

drinking-water

4. Water

We already know it’s good for hydrating the skin, helping us concentrate and stay alert but water is also good for keeping the metabolism working well. Drinking cold water is best as the body uses energy (calories) to warm the water up to body temperature. Drinking 8-10 cups of cold water over the day will give the maximum benefits. An interesting study came out last week showing that simply drinking ½ litre of water 30 minutes before meals aids weight loss, so time your drinks accordingly (4).

 

healthy-snacks

5. Smart Snacking

Research shows that eating regularly – every 3-4 hours – keeps those energy furnaces burning. Of course it’s important to choose healthy snacks though, a packet of crisps is not going to do the trick! Instead choose small, nutrient-rich snacks like fruit, vegetable crudités with hummus, oatcakes with almond butter or a palm-full of almonds. Snacking on almonds has also been shown to help dieters lose more weight so they are a great choice!

fish-meat

6. Protein

You burn twice as many calories digesting protein as you do carbs or fat, so protein is the best of the three food groups for metabolism boosting. Choose lean animal proteins such as fish and chicken plus vegetarian proteins lentils, beans and tofu. As far as carbohydrates go, whole-grains require more energy to breakdown and digest that refined carbs so always opt for whole-grains.

chili

7. Turn Up the Heat

Capsaicin is the compound in chilies that gives them their kick and is a known metabolism booster. It works by increasing thermogenesis after meals, which is the rate at which the body burns calories. It can also suppress appetite after eating, reducing those desert cravings, and is an excellent source of vitamin C. One study also found that chili decreased insulin levels after meals, which is beneficial for diabetics and also reduces the chances of healthy people developing the disease (5).

thermostat

8. Turn Down the Heat!

As winter is on the horizon, it will be tempting to turn the thermostat up soon. However, scientists have found that this can actually slow down your metabolism. Cooler temperatures on the other hand, boost brown fat in the body, which is a type of fat that creates heat and burns energy. So the more brown fat we have the better for our metabolic rate and the colder the outside temperature, the more brown fat will be created. Just turning the heating down a couple of degrees may reduce your waistline, along with your bills!

 

tiroides-detox-skin-revive

9. Look after Your Thyroid

The thyroid gland is a little organ near the throat, which controls your metabolism. When it’s not working optimally things slow down. This can lead to symptoms such as fatigue, low mood, feeling cold and weight gain. So looking after the thyroid is essential. Two key nutrients the thyroid needs are iodine and selenium. Seaweeds such as spirulina found in Beauty & Go Detox are a fantastic source of iodine and Brazil nuts are an excellent selenium source. Selenium is also in Beauty & Go Skin Revive.

 

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10. Sleep Tight

Good quality sleep and regular sleeping patterns will ensure your metabolism functions optimally. Poor sleep causes disrupted metabolism and an increase in the hormone ghrelin, which tells you to eat more! Aim for 6-8 hours per night and try to go to bed and rise at similar times each day.

References
1. Nagao T, Hase T, Tokimitsu I. A green tea extract high in catechins reduces body fat and cardiovascular risks in humans. Obesity 2007;15:1473-83.
2. Thom E. The effect of chlorogenic acid enriched coffee on glucose absorption in healthy volunteers and its effect on body mass when used long-term in overweight and obese people. Journal of International Medical Research. 2007;35(6):900–908.
3. Dellalibera O, Lemaire B, Lafay S. Svetol, green coffee extract, induces weight loss and increases the lean to fat mass ratio in volunteers with overweight problem.  Phytothérapie expérimentale 2006 Nov;4(4):194-197.
4. Parretti HM1, Aveyard P2, Blannin A3, Clifford SJ1, Coleman SJ3, Roalfe A1, Daley AJ1. Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT. Obesity (Silver Spring). 2015 Sep;23(9):1785-91
5. Ahuja KD1, Robertson IK, Geraghty DP, Ball MJ. Effects of chili consumption on postprandial glucose, insulin, and energy metabolism. Am J Clin Nutr. 2006 Jul;84(1):63-9.