How to age gracefully

ศาสตร์เกษตรดินปุ๋ย : ขอบคุณแหล่งข้อมูล : หนังสือพิมพ์ The Nation


Happy 2016! We are nearly three weeks into this brand new year and most of us have a foot in one of two camps.

Happy 2016! We are nearly three weeks into this brand new year and most of us have a foot in one of two camps. Either we are excited and motivated to try something new or make changes to better our lives or we are thinking “oh no, I’m going to be another year older”. If the passage of time is weighing heavily on your mind, here are six simple steps you should take in order to age gracefully.

1. Get 7-8 hours of sleep

Getting adequate rest contributes to many aspects of your health. According to Jerome Siegel, Professor of Psychiatry at UCLA, free radicals, molecules that can cause cellular damage, accumulate during the waking hours and diminish during sleep. Because of the decreased rate of free radical formation and increased efficiency of antioxidant mechanisms, fighting free radicals is accomplished during your sleeping hours. Thus, sleep is a means of preventing danger from free radicals. And your body needs 7 to 8 hours of sleep every night in order to repair itself.

2. Exercise 30 minutes a day

Exercise helps lower blood pressure and the risk of heart disease. It also strengthens the lungs, heart and bones, keeps joints flexible and muscles strong, gives more energy, reduces stress, anxiety and depression and improves balance. A new study, published in the American Journal of Physiology, shows that 30 minutes of exercise a day may provide additional weight loss benefits.

3. Protect your skin

The age your appear is partially determined by skin-ageing signs. Sun exposure is the most important external influence on skin ageing. You should take preventive measures to protect your skin by avoiding sun exposure between 9am and 4pm and using sunscreen, hats and protective clothing. Antioxidants are also important in helping skin protect itself from sun damage and improve its appearance, providing more youthful-looking skin tone and texture. Antioxidants are found in vitamins C, E, and A, which should be a regular part of a healthy diet. A particular cosmetic procedure now can deliver antioxidants into your skin as well.

4. Watch your diet

Eat a well-balanced diet , avoid loading up on white sugar or processed food and choose foods high in fibre instead. A high-fibre diet can help reduce your risk of obesity, diabetes, heart disease, and cancer .Try to add extra vegetables, nuts and fruits to your daily meals. Flaxseeds and chia seeds are other excellent fibre sources. It’s also important to try to maintain a healthy weight throughout your life. “Yo-yo” dieters whose weight fluctuates dramatically can speed up the ageing process as well as end up with sagging skin.

5. Avoid dehydration

Drink at least eight glasses of water a day and don’t drink too much alcohol, which can cause dehydration. Drinking lots of water is one of the easiest ways to look your best. Water keeps the skin moist, plump and supple. Fine lines and wrinkles appear more pronounced when you are dehydrated.

6. De-stress every day

Retirement, the death of friends or family members, chronic illness, loneliness and financial concerns can trigger stress and depression. You may need to be treated with medication or counselling or talk to people you trust just to relieve stress. Yoga can also help reduce stress because it promotes relaxation. One simple way to incorporate relaxation is to meditate for 5 to 10 minutes a day before you get out of bed.

Remember, if you feel energetic and youthful internally, you will look younger. So this year, committing to a healthier life is the most graceful choice you can make.

THANISORN THAMLIKITKUL MD is a|member of the American Society of Cosmetic Dermatology and Aesthetic Surgery and certified in dermatological laser surgery. Send your questions for her to