4 Real Steps to Look Younger and Improve Your Energy After 40
"There are three periods in life: youth, middle age, and how well you look." -Nelson Rockefeller, 41st Vice President
Can you relate?
If you chuckled, then you are probably over 40. At this stage in life, looking younger and sustaining energy levels are commodities we are willing to trade just about anything for.
However, it doesn't have to be complicated. In fact, many of the real steps you can take to look younger also work for improving your energy.
So grab those reading glasses and get ready to turn back the clock.
Don't Fall in the Treadmill Trap
Most people would not argue that exercise plays a crucial role in looking and feeling better. However, jumping on that treadmill or joining the early morning Zumba class might not be the best "bang for your buck."
If you are over 40, incorporating strength training should be a priority. Studies have found that "inactive adults experience a 3% to 8% loss of muscle mass per decade."(1) Even more shocking is that the decline in muscle mass and strength can be as high as 40% compared to those under 40 years of age.(2) That lean muscle loss is unfortunately replaced with fat and saggy skin.
You may have heard that "strong is the new sexy." A toned muscle will definitely give you a more youthful and healthy appearance, but it is not only going to do that. Since resistance training strengthens the muscles, you will notice improved stamina in your energy levels as well.
The even better news is that it doesn't require hours in a gym. Two days a week of some form of strength training (either bodyweight, free weights, resistance bands or kettlebells) can get the job done.
Kill the Diet
A "quick fix," the "desired outcome," and "the key to your weight loss" are all promises made by an obsessed diet industry. Fad diets are sold to us at an incredible rate. Many of these lack scientific research to support the claims. According to the American College of Sports Medicine, we should instead "focus on developing positive dietary habits that are sustainable for a lifetime, as quick fixes do not work."(3) Taking a more balanced approach than what the fad diets have to offer is the key.
Youthful appearing skin is maintained best by equal amounts of unprocessed carbs (e.g., fruits and vegetables), healthy fats (e.g., avocados, nuts, and olive oil) and lean proteins (e.g., fish and turkey).
The same is true for achieving sustained energy levels. In an article posted on Harvard Health Publications, eating whole grains and healthy unsaturated fats help "supply the reserves you'll need to draw on throughout the day."(4)
Avoid the extremes. Kill the diet. Strive for balanced choices.
Kick Stress to the Curb
We glorify busyness.
Don't believe it? Think of 10 people who would be willing to change their plans with a moment's notice. Chances are most adults you know (and many kids) have filled-to-the-brim, inflexible schedules. Unfortunately, this "running" from dawn to dusk creates a chronic stress that takes its toll on our bodies.
And stress is not pretty.
The hormone our bodies produce to help handle stress is cortisol. High levels of cortisol can create several health issues that directly relate to our aging and energy levels, including a decrease in bone density, loss of muscle, the breakdown of collagen, and disruption of sleep just to name a few.
A natural result of living on this planet is some amount of uninvited stress. However, take an honest look at your life and determine what stressors are in your control. Then take measures to cut them out. Here are some things you might look at:
- Eliminate unnecessary commitments.
- Keep home and work space organized.
- Phase out those things that exhaust you and have minimal value.
- Avoid difficult people.
- Don't procrastinate. Form a "do it now" habit.
Take Your Polyphenols
Polyphenols are the unsung heroes of many "superfoods."
You may not recognize the name - polyphenol - but you have heard of the benefits of fruits such as blueberries, strawberries, pomegranates, etc. The antioxidant properties in many of the blue, red, and purple fruits are from the presence of polyphenols.
Nutrition choices that are rich in these significantly protect against aging (5). For example, the main protein in your skin is collagen, and polyphenols protect this protein from the damage of free radicals in your body and from oxidative stress.
This translates into reducing and reversing the signs of aging.
But that's not all.
Stabilizing blood sugar levels and fighting against inflammation are two ways that polyphenols help to improve your energy output.
This results in sustained energy for you.
The unfortunate downside is that you have to eat quite a bit of fruit to get the needed antioxidants in your system, and with it comes too much sugar for those watching their weight. Supplementation of these rich antioxidants can help overcome this issue.
The team at RealDose Nutrition "hit the mark" in developing "RealReds." This supplement allows you to tap into the treasure of polyphenols without having to pay the cost of unwanted sugar.
Take one tablespoon of this great-tasting powder in a glass of water and you get the antioxidant protection of six servings of blue, red, and purple fruits. This dose is the same amount used in human clinical studies and allows you to reap numerous age and energy level benefits.
Be proactive and take these four real steps to looking younger and improving your energy:
- Add strength training to your week
- Choose a balanced approach to healthy nutrition
- Cut out unhealthy stress and busyness
- Take your daily polyphenols with RealReds
Click here to purchase RealReds today before RealDose runs out of stock of this revolutionary polyphenol rich powder supplement!
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(1) Wescott, W (2012). Resistance training is medicine: effects of strength training on health. Retrieved from www.ncbi.nlm.nih.gov/pubmed/22777332
(2) Keller, Karsten and Engelhardt, Martin (2013) Strength and muscle mass loss with aging process. Age and strength loss. Retrieved from www.ncbi.nlm.nih.gov/pmc/articles/PMC3940510/
(3) ACSM’s Complete Guide to Fitness and Health 2nd edition.(2017) Retrieved from https://books.google.com/books?id=4ID2DQAAQBAJ&pg=PA364&lpg=PA364&dq=does+scientific+research+support+a+balanced+approach+to+nutrition&source=bl&ots=C34Y4trlug&sig=2czADjKgo1SjhPdGF5OfDYRMRgs&hl=en&sa=X&ved=0ahUKEwih0IOB-Y_TAhXHRiYKHaMJAQgQ6AEITzAJ#v=onepage&q=does%20scientific%20research%20support%20a%20balanced%20approach%20to%20nutrition&f=false
(4) Retrieved from http://www.health.harvard.edu/healthbeat/eating-to-boost-energy
(5) Pandy, Kanti Bhooshan and Rizvi, Syed Ibrahim (2009) Plant polyphenols as dietary antioxidants in human health and disease. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/