All the secrets you need for looking young again (Aging the right way Book 1)

Icarians live ten years longer than most Europeans. Icarians of all ages run up and down their hilly landscape daily. The island boasts the most ninety-year-olds in the world, with one in three people surviving to ninety. Hardly anyone has dementia or depression. Walk like a goatherd, intermittently fast, eschew retirement, live without a watch or alarm clock, eat over species of wild greens.

After you hit age eighty-five, the risk is almost 50 percent. You inherit a copy of the APOE gene e2, e3, or e4 from each parent. One of his first patients, who he called Patient Zero, was a sixty-seven-year-old woman with two years of progressive memory loss. She was considering quitting her job, which involved analyzing data and writing reports. By the time she reached the bottom of a page she was reading, she would need to start again at the top.

She got disoriented when driving, and sometimes forgot the names of her pets. Her doctor told her that her memory loss was genetic her mother also suffered from it and there was nothing to be done. Still, after just three months, all of her symptoms subsided: Fasted for three hours between dinner and bedtime, and at least twelve hours between dinner and breakfast. Started practicing yoga and, later, became a yoga teacher. She practices yoga sixty to ninety minutes a day at least five times per week.

Began taking melatonin at night; her sleep went from four or five to seven or eight hours per night. Also added these supplements: Now at seventy, Patient Zero has no symptoms of cognitive decline. She works full-time, travels internationally, feels better than she did decades ago, and even has a high libido. When you take care of the brain, it takes care of your mind and, by extension, you. When you stop engaging in cognitively stimulating activities like crossword puzzles, games, baking, gardening, or staying up on current events, your brain can go south.

Stronger social ties are proven to lower blood pressure and boost longevity, and have more of an impact on health than smoking. Having no social ties is an independent risk factor for cognitive decline. Talking to another person just ten minutes per day improves memory and test scores. When your gut microbes and their DNA are out of balance, you may crave sugary foods in order to feed the troublemaking microbes, thereby inducing a vicious cycle of more cravings and more bad microbes.

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• Lies the Devil Told Me.
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• The Secret to Looking Younger Forever?

Problems with the microbiome are associated with autism, anxiety, and depression. What are simple adjustments we can make that help us age more healthfully and gracefully? If you do consume alcohol, red wine reduces mortality by more than 30 percent according to a meta-analysis of sixteen studies. I suggest eliminating or really limiting all alcohol but red wine, and recommend drinking one glass of it twice per week. But many wines contain a long list of additives, including sugar, tannin beyond the tannins that occur in oak-barrel aging , acids, enzymes, copper sulfate, coloring agents, dimethyl dicarbonate DMDC, a microbial-control agent designed to kill microorganisms , and fining agents.

In other words, wine can be chock-full of toxins—which is why you want to drink wine made from organic grapes. It turns out that in addition to being better for your health and the planet, organic wine can also taste superb, although you may need to adjust your palate and experiment to find ones you like. A few of my favorite brands that taste similar to non-organic wines I used to love: Matcha is green tea that has been finely ground into a powder. Matcha tea is high in antioxidants and amino acids like L-theanine, which increases serotonin, dopamine, and GABA, and has a calming effect.

The caffeine in matcha may help focus energy, minus the jitters. Marine fat is full of omega-3s and omega-6s, healthy fats that can actually keep you from gaining weight. Enjoy low-mercury, wild-caught fish, such as salmon, cod, steelhead trout, or halibut, two to three servings per week. They lower your cortisol levels, increase lean body mass, and improve vagal tone as measured via heart rate variability , as well as raise DHA and vitamin D levels, both of which are good for the skin and mind.

I use a pillow between my bent legs to pin myself in a side-lying position, which helps decompress my low back. Sleeping on your right side activates your vagus nerve, which is key to stress resilience. I recommend flossing at least twice a day. One of the best strategies for increasing healthspan, flossing fosters longevity, independent of brushing your teeth, as does seeing the dentist at least twice per year I go quarterly. Flossing can prevent periodontal disease after as little as one month of regular use. Improve your exposome with positive exposures via saunas dry and infrared or heat hot tubs or steam rooms.

Sauna heat stressors reset the body and activate longevity genes. Sauna bathing is also relaxing; it eases stress while adding to your healthspan. Treat yourself to a Muse Brain-Sensing Headband for game-ifying meditation. Because meditation reduces how you perceive stress, it has the power to help you maintain optimal levels of health. Sleep is magic, a vital health boost for both body and brain. I used to skimp on sleep whenever my schedule got more demanding, particularly during the fifteen years while I completed my medical training—followed by child rearing.

I light candles, use the sauna with my husband, and take a bath with Epsom salts and essential oils. Whether you are currently getting the minimum of 7 hours of nightly sleep or not, I recommend that you use a tracker like Jawbone or Misfit to get to know your sleep patterns. I aim for at least an hour of deep sleep, which is when your memories are consolidated.

In order to succeed, you need to articulate your why. You have a belief about aging. Your why is deeply personal and will sustain you over the long term. My why for de-aging is that I want to live a long life with my husband, hiking our favorite trails in Point Reyes National Seashore, having long conversations that I cherish, watching my two daughters grow up into fabulous, interesting women, and taking care of my future grandchildren should my girls choose to have kids.

Aging is inevitable, and there should be beauty in the process for women. I believe there is tremendous beauty in the process of aging generally, and navigating the sometimes rough waters of middle age specifically. There is beauty in the authentic seams of life, the lines of pleasure and pain. There is something about middle age, from forty to sixty-five, that catalyzes a fresh take on aging. My mother talks to me about disappearing, about becoming more obsolete, when it comes to the covers of her favorite magazines or social media.

I do not feel obsolete, but I know that some women do. I want to encourage women to harness that energy—which may feel like anxiety, fear, or even depression about aging—and use it to change the conversation about the lived experience of growing older. Fear about aging is sometimes a catalyst, a divine message from the wisdom of your body about approaching the aging process in a new way. Maybe your body wants to transmute that anxiety into something more pure and mission-based, something that no longer follows the rules of the social obligations into which we were born. There is comfort and trust in the unraveling of ego structures that no longer define who we are: Thankfully, age can help us make a beautiful shift from ego-based perspective to soul-based perspective.

The views expressed in this article intend to highlight alternative studies and induce conversation. They are the views of the author and do not necessarily represent the views of goop, and are for informational purposes only, even if and to the extent that this article features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice.

A Genetics loads the gun, and the environment pulls the trigger. A Five key factors make aging more pronounced after forty, leading to inflammaging—an unfortunate hybrid of increasing inflammation, stiffness, and accelerated aging: The Muscle Factor In a high-intensity interval training class, my instructor asked me to box jump, with my feet together, onto an inch box.

The Brain Factor Your neurons nerve cells lose speed and flexibility as you age. The Hormone Factor With age, both men and women make less testosterone, leading to more fat deposits at the breasts, hips, and buttocks. The Toxic Fat Factor Toxins from the environment accumulate in your fat—scientists call them gerontogens. MTHFR methylenetetrahydrofolate reductase Provides instructions for making an enzyme crucial to the processing of vitamin B9 and amino acids, the building blocks of proteins. APOE apolipoprotein E Tells cells to make a lipoprotein that combines with fat and transports cholesterol particles in the blood and brain.

CYP1A2 cytochrome p Codes for an enzyme that breaks down caffeine and other chemicals. Q What are the pros and cons of genetic testing?

50 ways to look younger

A While testing can provide fascinating insights to help understand your genetic makeup, the reality is that Q Why does weight loss normally show up in our faces as we age, while it seems to get so much harder to lose belly fat? A As you age past forty, weight loss shows up in the face because of declining estrogen, collagen, and bone density. Q What is the triangle of youth, and how do we preserve it?

A If you draw a line across the cheeks from ear to ear and close the triangle by drawing a line from each ear to the chin, the widest part of the face is at the cheeks. Here are a few specific tips: Another source rich in collagen is bone broth. Take vitamin C, approximately 1, mg per day. Q You mentioned that exercise can also make a youthful difference on our skin—can you explain some of the science behind this? Q What did you learn about longevity from studying other cultures? A Five cultures in the world are famous for the longest-living residents. Cut out refined carbohydrates, gluten, processed and packaged foods.

Added vegetables, fruit, wild fish. Bought an electric toothbrush and flosser and used them regularly. Practiced transcendental meditation twice per day for twenty minutes. Exercised aerobically for 30 to 45 minutes, four to six days per week. Lack of Stimulation When you stop engaging in cognitively stimulating activities like crossword puzzles, games, baking, gardening, or staying up on current events, your brain can go south.

Lack of Community Stronger social ties are proven to lower blood pressure and boost longevity, and have more of an impact on health than smoking. Poor Microbiome When your gut microbes and their DNA are out of balance, you may crave sugary foods in order to feed the troublemaking microbes, thereby inducing a vicious cycle of more cravings and more bad microbes.

Q What are simple adjustments we can make that help us age more healthfully and gracefully? Drink Organic Wine If you do consume alcohol, red wine reduces mortality by more than 30 percent according to a meta-analysis of sixteen studies.

10 All-Natural Ways to Stay Young

Swap Coffee for Matcha Latte Matcha is green tea that has been finely ground into a powder. Eat More Wild-Caught Fish Marine fat is full of omega-3s and omega-6s, healthy fats that can actually keep you from gaining weight. Q What about bigger changes that are worth it? A Sauna Improve your exposome with positive exposures via saunas dry and infrared or heat hot tubs or steam rooms.

Sleep Tracking Sleep is magic, a vital health boost for both body and brain. A In order to succeed, you need to articulate your why. Q Aging is inevitable, and there should be beauty in the process for women. I t's not everyone's cup of tea, but injections of botulinum toxin A, to give it its proper name, will certainly ease wrinkles brought on by frowning or squinting. It's very safe, but results depend greatly on the skill of the practitioner.

To find a good one, go to the British Association of Cosmetic Doctors. T he body doesn't need it and sugar, according to nutritionists and skin experts, exacerbates a process called glycation, which accelerates ageing in the skin. I tried this and found that two weeks off the sweet stuff made my skin noticeably clearer and brighter. Regular TLC from a skincare professional will pay dividends in terms of a fresher-looking complexion with more bloom and spring to it.

If you feel guilty about treating yourself, ask for one as a present. M ost of us are guilty of falling into a make-up time warp and ignoring the fact that what suited us five or 10 years ago might not look so good today. Also, cosmetic formulations are constantly improving, so newer products are nicer to use, with better results. Whether it's walking the dog, rock-climbing, or scuba-diving, anything that gets you moving will improve your circulation. That in turn will encourage bloodflow to the skin and help give it a healthy, youth-enhancing glow.

Just in case you need another reason to quit. It deprives the skin of oxygen, accelerates the process of skin ageing by hastening the degradation of collagen, which means more wrinkles — faster. Oh, and it's not great for your health, either. Not the most obvious way, perhaps, to roll back the years, but if you can learn to achieve the odd patch of focus and stillness in your life , it will help. Getting into the habit of relaxing your face as you concentrate on your breathing will ease the lines of tension and worry that we all develop with the years.

S lippery fabric such as silk or satin drags less on the skin, so doesn't pull it into wrinkles, which sounds like an old wives' tale but actually holds true. Hairdressers recommend these, too, for longer-lasting blow-dries. Buy now from Lily Silk. If you have what nutritionists call gut dysbiosis, or an unhealthy gut, this will be reflected in the condition of your skin.

Taking acidophilus, a probiotic supplement, every day will enhance levels of good gut flora, which should soon result in healthier-looking skin. S pare yourself the hard work of learning a series of facial exercises: In fact, with Slendertone's latest offering, you don't even have to lie down — just attach it to your face, and get on with life while it puts your face muscles through their paces. Buy now from Very. When our jaws relax, we have a ''freeway space'' between our back teeth. Wearing a specially fitted mouthguard, the Oralift, for a couple of hours, twice a week, gradually increases this space, activating the facial muscles and, slowly and subtly, gives a natural facelift effect.

It sounds unlikely, but the case-history pictures are compelling. As our faces age, the fat pads in our cheeks and beneath our eyes shrivel years before the face begins to sag. Having your eyebrows professionally shaped — and possibly tinted — is one of those minor beauty revelations that makes you wonder how you ever got by without it before.

A defined brow opens and lifts the eye area in a way that's little short of wondrous. G ive them a squeeze with an eyelash curler, which looks like a giant pair of nail scissors with a clamp on the end, before you apply mascara and see how it opens up your eyes. Buy now from Amazon. G et blusher right — the right colour, in the right place — and your face will look instantly fresher and livelier.

The easiest way to start is with a sheer gel blusher — simpler to use and to spread thinly.

A Q&A with Dr. Sara Gottfried

Smile, pat onto the apples of your cheeks, and blend up and out from there towards the hairline. And remember that less is more. U pdating your hairstyle can be enough to make you look years younger and a fringe hides a multitude of frown lines. Cosmetic surgeons will often send would-be clients off for a makeover; frequently, a haircut will give them enough confidence to skip the scalpel. Fine lines and age spots can both be softened by treatment with fractional lasers the ''fractional'' bit means that between each hole in the skin created by pinpoint laser beams, there remains a fraction of whole skin that encourages faster healing.

You'll feel better and look better as a result. And in the same vein, try to smile a bit more. It's nicer for everyone else and it tricks the body into changing its mood. It also uses fewer muscles than frowning. Not only does drink have a dehydrating effect on the body, but it dilates the capillaries, which leads to a rosy flush on the face not in a good way and has a general inflammatory effect on the body that encourages ageing. G uerlain's Midnight Secret has for years been the night-owl's secret standby. Equally effective, and divine-smelling, is Sarah Chapman's Skinesis Overnight Facial, which contrives to help you wake with a healthy-looking glow.

Buy the book now on Amazon. Many of the staff on department-store make-up counters are professional make-up artists. Seek one out and see what they can suggest for you. And if you don't like it, all you have to do is wipe it off, and try elsewhere. I t's sod's law, but if you lose enough weight to make an appreciable difference to the size of your stomach and hips, the other place where the loss will really show is in your face. You don't want to end up looking gaunt — even the word is ageing. We're all super-busy these days, which raises stress levels, which is ageing in itself.

Relaxation is a habit that can be learnt. Taking time, watching the clouds, practising deep breathing — will all help ease the lines of stress and worry that settle in through habit and then become a permanent part of the landscape of our faces. B rown pigmentation marks on the face or hands are a giveaway of ageing skin.

Treatment with IPL intense pulsed light or lasers helps disperse the pigment, leading to a smoother, more even complexion.

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Buy now from Ebay. N ot hyaluronic acid, although that sounds logical; what works better is something that encourages the body to produce more hyaluronic acid, which keeps the skin moisturised from within. B uy now from All Beauty. S tick these little sticky plasters on the bits of your face that are most creased — the forehead, or around the side of the eyes — overnight, and by encouraging the muscles to relax, they can have a remarkable, and natural, effect on smoothing the face and they're inexpensive. Actress Rene Russo and model Marie Helvin are big fans.



Buy now from Frownies. If the idea of having needles stuck into your face doesn't scare you, give it a whirl. It's expensive, but can produce remarkable results. T he right colour, whether nude-y beige or cerise, will light up your face. Experiment at make-up counters, and consult the Bobbi Brown Lipstick Wheel at counters nationwide which tells you that if you're, for example, a "Tulle Brown" sort of girl, which other colours will also work for you.

Buy now from Bobbi Brown. Not harshly, but with a muslin cloth wrung out in hot water, preferably every night. That's enough to take the dead cells off the surface, which makes your skin smoother, so it reflects light better, which is what makes it look more radiant. U sed after cleansing and before your normal moisturiser as a kind of skin-booster treatment, these contain vitamins that help to repair and protect the skin. If you're toying with the idea of a facelift, consult at least three surgeons and mull over what they suggest before deciding.

Studies have found that couples who make love frequently look more than 10 years younger than the average adult who has sex less often. The current thinking is that the pleasure derived from sex is a crucial factor in preserving youth. We urge you to turn off your ad blocker for The Telegraph website so that you can continue to access our quality content in the future.

Visit our adblocking instructions page. Home News Sport Business. Lifestyle Health and Fitness. Body Mind Nutrition More. Telegraph Lifestyle Health and Fitness Body. Buy now from Boots 2. Get enough sleep The whole idea of beauty sleep is not a myth. Buy now from Space NK 5. Resolve to eat more oily fish Or failing that, high-grade fish-oil supplements. B uy now from Amazon 8. Buy now from John Lewis 9. Drink plenty of water Particularly hard to do at this time of year when it is so much easier to reach for warming coffee, tea or hot toddies.

B uy now from DermacareDirect Give yourself a facial workout The neat little hand-held Tua Trend device passes electrical currents between a pair of electrodes to tweak idle, saggy face muscles into shorter, tauter versions of themselves, lifting crepey necks and cheek contours as it does so. Buy now from Sweaty Betty Wear the right perfume Chanel No.