 This week I'm excited to share with you 7 simple yet effective habits you can start this week to feel and look younger!
Cheers to Youthfulness: Less Booze, Better Looks! Let's start with some tough love. We all love a good glass of wine, but let's be real - it's not doing us any favors in the 'looking and feeling young' department (sorry!). Even if you're splurging on the fancy stuff it's still a toxin and, as the Gateway Foundation so graciously puts it, "Drinking makes your face look puffy, tired, and older than your actual age"!
Play Smart: Game On for Mental Sharpness Throw some brain training into your daily routine. But don't waste hours on games you're already good at. For example, I'm dyslexic, so I kick off my day with 5-10 minutes of WORD puzzles to wake up the language part of my brain.
Age-Defying Eats: Fruits and Vegetables Combat Aging Inflammation Loading up on fruits and vegetables floods your body with antioxidants, vitamins, and minerals - an essential anti aging strategy. This obvious, yet frequently overlooked, habit tackles inflammation (aka the troublemaker behind aging).
H2O Glow-Up: Skin's Best Friend Water is your BFF. Drinking a minimum of 64 fl oz (8 glasses) a day is a simple way to improve skin elasticity, and promote a youthful glow. Aim for at least 8 glasses a day - to keep your skin plumped up and toxins out.
Keep Going, Keep Mobile, Stay Bendy, Not Stiff! When you can move freely you’ll look and feel younger. From as young as 30 (!) we can start to stiffen up, especially if we don’t exercise or if we workout in a repetitive way (runners and cyclists I’m looking at you). I include mobility drills for each major joint as part of my client’s warm ups so that they can keep on top of any declining range of motion.
Slumber Elixir: Revitalize with Zzz's Clear skin and a refreshed body, anyone? Quality sleep not only revitalizes your body but also contributes to smoother, clearer skin. Do your sums to make sure you give yourself enough time with no distractions to fall asleep and get the hours you need.
Muscle Magic: Keeping Your Body Naturally Perky! Want to keep that youthful toned look? It's all about muscle. However, it tends to vanish as time goes on. The antidote? Resistance training and getting enough protein. Whether you want to workout with me, join a class, or find some routines on YouTube, hang on to that muscle!
We've looked at ways to revitalize your life with 7 healthy aging strategies: being mindful of alcohol consumption to engaging in daily brain training, increasing fruit and veg intake, staying hydrated, staying mobile, prioritizing quality sleep, and maintaining muscle mass. These holistic well-being tips pave the way for age-defying wellness and youthful vitality! Want to get content like this straight to your inbox every Friday? Sign up HERE  Practical & Mindset Tips To Reclaim Your Sleep
Did you catch last week's deep dive into the amazing benefits of sleep? From memory boosters to mood lifters, it's a game-changer for our bodies and minds! Now, it's time to turn those insights into action. Keep reading for practical tips on achieving a better night's sleep. HOW TO SLEEP BETTER! Good sleep is primarily about going back to basics and making sure you ACTUALLY have good habits in place - instead of dismissing the advice because you've heard it a million times! Good sleep is also about being willing to PRIORITIZE sleep. The way we live generally just isn't conducive to sleeping well, be it working late, having wine with dinner or falling asleep on the couch at 11:00 p.m. If I had a dollar for every time someone told me they couldn't sleep - when they aren't PRIORITIZING sleep… I think we're so used to just getting by with the bare minimum and we deserve better. Schedule it Get up at the same time every single day until you feel tired at the same time every night. Try and get some sunlight as soon as possible after you wake up too so your body understands that it's morning! Your circadian rhythm can handle the occasional lie in or late night but if you keep having them you won't be wide awake on a Monday morning because your body does not know when you want it to sleep! And for the love of God if you keep waking up way too early, or you can't fall asleep at night, please don't nap during the day until that's sorted out! ACTUALLY Make Your Bedroom Comfortable! Is the air conditioner giving you a stiff neck? Is there light shining in from outside? Are your bed clothes getting tangled up? Are you letting the cat sleep on your bed? Is noise disturbing you - do you need a white noise machine? Take a moment to think about what is stopping you from being comfortable in bed. Deal With Your Stressors DURING The Day If the only time you have available to think is when you lie down to sleep, what’s going to happen? Deal with stressors during the day and give yourself time to deal with unexpected problems too. On top of that, have time to deliberately switch off, be it a walk, meditation or a long bath. The brain needs WAKING time to let all the incoming information settle so you don’t do it all in bed. Do Sleep Conducive Things During The Day In the morning, as well as getting outside as early as possible, cut off caffeine early in the day because stimulants and sleep don’t mix and you can become MORE sensitive to caffeine over time. Skip alcohol and heavy meals in the evening and turn the electronics off at the same time each night. Proactively manage hormones if they are responsible for lack of sleep - especially if they are causing hot flashes (that's a whole topic in itself). So here's what I've covered: for optimal sleep, maintain a consistent sleep schedule, create a comfortable sleep haven, tackle stress during the day, and establish a sleep-friendly daily routine. You deserve restful nights. Sweet dreams! Want to get content like this straight to your inbox every Friday? Sign up HERE Stay fit, stay fabulous, Clara x |
Clara Depont is a certified personal trainer at www.claradepont.com. When she’s not helping women get toned, strong, and flexible through effective and unique workouts, she’s traveling in search of the perfect forest or ocean view. You can get to know her best through her Weekly Emails, Instagram or Facebook. She is British and lives in New Mexico.
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