four methods to help wholesome getting old
Would you like to support your body in healthy aging? Try these four simple steps and you will never look back (or if you do, at least your neck won’t hurt).
1. Upload it
To optimize your bone health during perimenopause and beyond, you should do strength training twice a week. Studies show that it helps stimulate bone-forming cells while slowing down the age-related decline in bone mass.
Either form is great, but compound exercises like the squat and deadlift are the greatest skeletal benefits *.
CONTINUE READING: Millennials Turn 40, But How Healthy Are They Really?
2. Wear SPF, rain or shine
You heard: even if the cloud cover is denser than your class 9 tyrant, it’s worth clapping on.
In a 2016 study, people who applied an SPF right after washing their face every morning had fewer symptoms of aging – like wrinkles and uneven skin tone – after 18 months.
CONTINUE READING: 10 mineral sunscreens that won’t harm your skin or the environment
3. Eat for your hormones
As estrogen stores decrease during menopause, phytoestrogens (naturally occurring plant compounds that mimic the OG) in your diet can have a balancing effect.
According to an Iranian study *, help reduce the frequency of hot flashes in women going through menopause. Find them in soybeans, legumes, and whole grains.
4. Get it on paper
When life right now feels like you’re juggling an impossible crowd, knock out your journal.
According to a US study *, journaling strengthens cognitive function and memory, reduces stress, improves mindfulness and even supports the immune system. Research has shown that 20 minutes three or four days a week is sufficient.
CONTINUE READING: Difficulty falling asleep? Try these 5 breathing techniques
This article was originally published in the September issue of Women’s Health UK.
READ MORE ON: Health Tips Hormones Mental Wellness Phases