Sublime Aging速 12 A NEW SECRETS WELLNESS TO TOOL AGING WELL CELEBRITY HAIR ... AND OVER AGE 50 MORE! iSSUE 1
Welcome! Welcome to our very first issue of Sublime Aging® Magazine! We are sure you will enjoy our articles about vibrant aging. We have big plans for the future, lots of great stories to share with you, excellent writers lining up and so many great subjects to cover! All subjects relate to our collective aging process and aging well. Let us know if you would like to read about a certain subject, and let us know what you think about our magazine! Reach out anytime with questions or comments to: email@example.com Thank you. Kathy Heshelow, publisher Sublime Aging® Magazine Founder of Sublime Beauty® Sublime Beauty NATURALS®
Interested in our Sublime Beauty Newsletter and Secret Sales? Sign Up Here!
CONTENTS …12 Secrets to Vibrant Aging …Health Benefits of Skin Brushing, A New Wellness Tool …Best Celebrity Hairstyles for Age 50 and Above …Could I Be Magnesium Deficient? Guest Article by Mark Denicola, courtesy Collective Evolution …Can We Avoid Alzheimer’s Disease? …What Does Aging Skin Need? …Write for Us!
12 SECRETS TO "VIBRANT AGING" Here are our top 12 secrets to “Age Younger” and to age well. But before we launch into these tips, we want to point out a misconception about genetics and aging. Genetics is only one part of aging well - and NOT the dominant factor. Some may think it is all about “good genes”. Says Gary Small, director of the UCLA Center on Aging and author of “The Longevity Bible” (Hyperion): "Studies on successful aging have shown that only one third of what predicts how well we age is controlled by genetics. About two thirds is based on our personal lifestyle choices -- and is therefore under our control!”
1) LAUGH EVERY DAY AND OFTEN. It is said that laughter is the best medicine, and there is actually science behind this statement! Laughter is good for your body and soul. It can strengthen your immune system, diminish pain, and help tamp down stress. Laughter decreases stress hormones. It can lighten your spirit, help you connect to others and make you feel great. Endorphins are released during laughter, and this give you a sense of well-being. Laughing actually relaxes your body and muscles. The University of California San Diego's Osher Center for Integrative Medicine has laughter classes for cancer patients. The center says: "Research has shown that laughter can enhance the immune system, assist with pain management and boost our mood." On top of this, laughing can help protect your heart, improving blood flow and its functioning. “Your sense of humor is one of the most powerful tools you have to make certain that your daily mood and emotional state support good health.”~ Paul E. McGhee, Ph.D.
Best of all, it’s priceless and free! My husband and I try to laugh a lot every day (he says I do things to make him laugh even if I don’t try.) We try to watch a little Seinfeld every day in our house, typically while making dinner, or we catch comedies at the movies or on television.
If you are not a typical "laugher", try to ease into some things that may lighten your mood: read a comedian’s book, a list of jokes or watch a video. You may be in a place of grieving or sadness, and laughter may not fit at the moment. But don’t turn your back on it. Find what lightens your mood and try to add it to your life.
2) MOVE YOUR LYMPHATIC SYSTEM. The lymphatic system is believed by some to hold an important key to aging well. The lymphatic system removes toxins, waste, bacteria and “bad stuff” from our body. A wellfunctioning system keeps our immune system strong and helps us to feel good and be healthy. But here is the thing – there is no pump in our body to move the lymph out or drain it (compared to the heart that works for the circulatory system). Removal of toxins relies on muscular movement (hence exercise), massage and even daily Skin Brushing. If toxins build up, are not moving or are sluggish, we are more susceptible to disease; we feel swollen, inflamed, and tired. So keep that lymphatic system moving. Exercise every day, and Skin Brush each morning (see our article about Skin Brushing in this issue): these two actions alone go a long way to assisting the lymphatic system. If you like massages (I do!), then great! Schedule one now – ask for a “lymphatic drainage” massage!
3) KEEP YOUR MIND ACTIVE AND AGILE (YOU COULD EVEN LEARN A NEW LANGUAGE!) The brain ABSOLUTELY loves novelty and activity. Constantly challenge the mind. It likes to spark new neural pathways – that is, form new routes in your brain as it learns. This helps guard against Alzheimer’s Disease or dementia. Puzzles, games, new skills, learning a foreign language and even dancing classes help your brain stay active. An excellent study published in the New England Journal of Medicine followed
elderly subjects over 21 years to determine what improved the mind and staved off disease. Daily crossword puzzles produced a 47% lower risk of dementia and reading 35% reduced risk. The big surprise? Golf, biking and swimming gave a 0% lower risk while dancing (especially ballroom) reduced risk by 76%! The cognitive action of learning steps and cooperation with a dance partner forged new neural pathways, making immediate decisions (step left, move right, spin, etc.) Another excellent mind activity – learn a new language. A new study at the University of Edinburgh showed the benefits to protection against dementia EVEN if learning the new language late in life. Study participants were given mental tests as children and then again in their 70s. Those who spoke more than one language (whether learned as a child or adult) showed less cognitive decline than those who only spoke one language.
If you want to easily learn a new language, I personally love Pimsleur. The approach is easy, fun and in my opinion, superior to many other learning programs – especially for conversation and the "easy" factor (and I have tried tons of programs made in the US and UK for several languages like Swahili and Chinese.) I learned French when I lived in Paris, and try to keep it up. Use your new skills on a vacation, in a language club or at a restaurant!
4) KEEP YOUR BODY ACTIVE AND AGILE. You may or may not be an exerciser. If you are, bravo – keep it up. If not, start easy but just start! Exercise, even just 30 minutes of walking per day, will help you age well. You hear this often, but have you made excuses not to move your body? Get over it! If you have a medical condition, then talk to your doctor about what is best for you. Maybe light walking, a little swimming or simple stretches is where you begin. The key is that it is NEVER too late to start. Absolutely compelling studies (a series of them) published in 2010 issue (Archives of Internal Medicine) hone in on the fact that exercise can help you to age well and age better. Results of the Nurses Health Study found that women who jogged three hours a week or walked briskly for five hours a week were 76 percent more likely to age successfully, with less chronic disease or mental impairment, an effect that held among all ages and weights.
Other studies show that if you do quick bursts of exercise (for instance 10 minutes of walking, then 3 minutes of very fast walking, following by 10 minutes of regular walking again), will get you better results. Try to do some aerobic bursts for your heart health. With exercise, your balance, mobility and agility will hold you in good stead â€“and can help prevent falls when you get older. Some weight-bearing exercise will help those bones, ladies. Exercise of all sorts will help you, including gain better circulation, better heart conditions and better brain functions. Age sublimely with exercise and movement!
5) DEAL WITH INFLAMMATION A major factor in aging is chronic inflammation. Inflammation is linked to many things that we associate with aging, including wrinkles, arthritis, rheumatism, various pains in the body and even heart disease as well as cancer. But guess what? Inflammation can be reduced or even prevented by lifestyle choices. We are talking about chronic inflammation, which is a slowly advancing condition and different from acute inflammation such as when you sprain your wrist or ankle, which can be helped with rest and cold packs. Researchers at the Yale School of Medicine have singled out inflammation as the common factor in a number of age-related diseases including Alzheimer's, gout, arthritis and diabetes. As our U.S. elderly population increases, clinicians are seeing a spike in age-related diseases. As we age, our cells change and low-level inflammation occurs throughout our bodies and systems. "This is the first study to show that inflammation is causally linked to functional decline in aging," said researcher Vishwa Deep Dixit, lead author of the study and professor at Yale School of Medicine (1). What to do? Keep weight down, follow a Mediterranean-style diet with fruits, vegetables, nuts and fish (Dr. Weill has an anti-inflammatory diet that may be worth investigating.) Take Turmeric or Boswellia in your food or as a supplement. What else? Control stress and floss daily (yes, bacteria from the mouth can cause disease and inflammation throughout the body! We love Oil Pulling!)
6) THE OBVIOUS ONES!
These are obvious must they must be repeated: Don’t smoke, don’t overeat, don’t burn in the sun. Keep your digestive track clean, easy and moving! Add more fruit and vegetables (or smoothies!) to your daily diet - especially if you a "meat and potatoes" kind of person!
7) BREATHE DEEPLY and WELL We are a nation of shallow breathers! Listen to how you are breathing now – are you taking deep long slow breaths? Or are you simply breathing lightly and shallowly, maybe even through your mouth instead of nose? We simply forget to breathe well. As anyone who practices yoga knows, your body is nourished by deep breathing - and you really feel better.
Deep breathing increases energy levels, relaxes the body and mind, feeds and nourishes the body, and can help relieve pain. I especially love that it releases endorphins into the system and helps to relax muscles. Some studies have shown that deep breathing can also benefit asthma sufferers by strengthening weak muscles. You can digest better with deep breathing; increased oxygen to the heart, brain and eyes benefits you immensely; and deep breathing even helps increase creative thought. The Bonus: breathing deeply can help reduce stress, and reducing stress is another way to age well! Stress is a silent killer and can do horrible things to your body and mind. Not only will breathing deeply help against stress, but so will other things on this list (laughter, exercise, challenging the mind, and more!)
8) GET OF YOUR RUT! Yes, it is easy to follow the same routine day in and day out. And a certain amount of routine is good. But if you “shake it up a little”, challenge yourself, this can help refresh your outlook and help you on the path to aging sublimely. The field is wide-open here: Adopt a cause you believe in and get involved, sign up for a class in something you have always wanted to learn, take up cello or piano. Maybe you simply need to
“shake up” your environment a little. Paint your living room a new color, add a new rug or pillows, replace curtains with shades. Plant some new flowers or trees. You could “shake up” your own look with a new haircut (take a look at our article with celebrity hairstyles), or some new clothes. Surprise your spouse with a card or flowers for no reason. It could be anything – just get out of your rut on the path to enjoying each day and aging well!
9) KEEP YOUR SKIN HYDRATED, NOURISHED AND HEALTHY! As we age, our skin typically becomes dryer and wrinkled. We naturally lose collagen (up to 45% by age 60), ceramides and hyaluronic acid in our skin, which is behind wrinkles, drying and sagging of skin. This is going to happen - production and synthesis slows down - and it is simply part of aging. However, skin is our largest organ and helps keep us healthy while regulating temperature, keeping bacteria and environmental toxins out, and much more. To continue to function well, it needs help. (And by helping it, your skin will also LOOK better.)
When I was researching a short book I wrote about phytoceramides, I discovered that ceramides (which make up 60% of our skin when younger) also help form an important protective barrier in our skin against the environment, bacteria and other external factors. They are a defensive and protective element in our skin, plus ceramides help protect the all-important collagen. The surprising studies I came across involved Staph disease and aging skin: increased colonization of Staphyloccoccus aureus is correlated to the reduction of ceramides (typically in
aging skin). Staph is typically on the surface of skin and has a higher probability of causing infection if the skin barrier is disrupted or altered. S. Pyogenes is another cause of serious skin infection, characterized by spread of bacteria in skin layers. It can gain a foothold in dry, cracked or weakened skin barrier.(2) Keeping skin healthy and replenished is more than a cosmetic, superficial issue – it is also about well-being! Use moisturizers, products that boost collagen levels and replenish ceramides. Your skin will look and feel better, but you will help it be strong to fight off potential disease. H it to do its job! Sublime Beauty® (my skin care company) and many other companies offer collagen-boosting moisturizers and serums (look for peptides like Matrixyl, Vitamin C and Retinol); and many companies offer natural Phytoceramides (rice Phytoceramides are superior) to help naturally replenish those ceramides in the skin. See our article in this issue entitled "What Aging Skin Needs".
10) ENOUGH SLEEP – AND GOOD SLEEP This can be a hard one. Sleep quality goes down as we age. More than half of men and women over the age of 65 complain of at least one sleep problem. Many experience insomnia and other sleep disorders on a regular basis. Sleep patterns change with age. In general, the older we are, the less sleep we get, and we experience more fragmented sleep with less time in REM sleep. "Sleep is important for good health and mental well-being. Optimizing sleep at an older age may help to delay the decline in brain function seen with age, or indeed may slow or prevent the rapid decline that leads to dementia," researcher at the University of Warwick, Francesco Cappuccio, said in a press release.
The University of Warwick studied the sleep habits of nearly 4,000 men and over 4,800 women as part of the
English Longitudinal Study of Ageing and discovered quality and quantity matter more at different stages. For adults ages 50-64, getting the right amount of sleep was key in avoiding lowered brain function and better quality of life. The importance of restful sleep cannot be overstated. It is definitely one of the most important cornerstones of good health and aging well. Your body does a tremendous amount of repair work and healing during sleep. Restful sleep helps with longevity, regulations of hormones, inflammation, stress and is anti-aging in nature. What to do if you aren’t sleeping well? A few suggestions: Try essential oils such as lavendar or a blend for sleeping or relaxing (we have a ZEN DESTRESS BLEND). You can diffuse it, apply it topically (if there is a carrier oil included for topical use), or put some on a cloth under your pillow. Try lowering the temperature to a cooler level at night, don’t drink or eat caffeine or stimulants for several hours before bed, try to limit television and email for a period before bedtime, try deep breathing or meditation before bed, and use “thought-stopping” if you have too many thoughts invading your mind. You might be light sensitive and if your room isn’t truly dark, try making it so for better sleep. Talk to your doctor if you just can't sleep. Not all researchers agree, but you might try soothing music (think “new age” or music you listen to when you get a massage.) In the fall and winter in Florida, my husband and I love to take a hot tub before bed. It soothes and relaxes us beautifully and helps with sleep.
11) FORGIVE AND FORGET: MOVE ON! Yes, if you are living with any burdens of anger or hurt, it can weigh on your health and psyche. Try to forgive and forget. This could be something that happened decades ago or just last week; it can be major or small. Try to remember that aging well means clearing out old issues. You will feel lighter, better, less stressed and happier. It might be easier said than done, but give it a little focus. Talk it out, be the first to take the step. You will be glad you did.
12) MUSIC! Music can be soothing or energizing, and so very helpful to well-being. It can relieve stress, and transport us to wonderful places. The emotional response we get from listening to music (or playing it) and the brain chemicals
that get released in the process are beneficial. Music can and should play a part in aging well! The University of Maryland found that listening to music can help heart health: in a study, blood vessels grew by 26% when listening to "happy" music, allowing better blood flow. The Mayo Clinic points out that music can have effects ranging from reducing feelings of physical pain to boosting memory and improving quality of life. Music can boost the immune function. Scientists explain that music can create a positive and profound emotional experience, which leads to secretion of immune-boosting hormones. This helps contribute to a reduction in the factors responsible for illness. Listening to music or singing can also decrease levels of stressrelated hormone cortisol.(3) Music can improve concentration, focus and memory according to numerous studies. Music is one of the few activities that involves using the entire brain. Music lessons, playing or singing, from an early age helps brain health. But itâ€™s never too late to learn. Research by Harvard professor of psychology Ellen Langer, PhD, shows that experiencing a musical "blast from the past" can really help turn back time for our bodies. In one of her very interesting studies, a group of men in their 70s and 80s became measurably stronger after a week of living like it was 1959, including listening to '50s hits: "Music is a cue, and if you listened to a specific song at a time when you were more vital, hearing it now can make you feel the way you felt back then," says Langer. "The more we experience that vitality, the more we question whether we need to give it up as we get older." -Emma Haak (found in Huffington Post, August 16, 2014)
There are other studies involving music and general wellness:
- One landmark study compared older adults who were invited to join a choir to those not invited. Twelve months after the study began, choir members showed decreases in doctor visits, falls, and over-the-counter medication use. Improvements were seen in overall health rating and number of activities performed. - In a larger study that randomly assigned individuals to a choir program or a control group, the choir partisans had lower scores on a depression/anxiety scale, and higher scores on a quality of life scale. - A survey of older amateur singers before and after joining a musical group showed increases in emotional well-being, social life, quality of life, and self-confidence. - In studies of instrumental music, 98 percent of 1,626 survey respondents said that playing an instrument in a group affected their health in a “uniformly positive” way. - A study of organ players not only showed decreases in anxiety and depression, but also revealed increases in human growth hormone, a molecule associated with a number of positive health outcomes.
If you haven’t got enough music in your life, then try adding it back in! Listen at home, go to concerts, join a choir. “Music is the healing force of the universe” -Albert Ayler, the late jazz saxophonist Personally, I use music in my life frequently. When I work and write, I love to listen to classical music (Vivaldi, Corelli, Rossini, Handel) – and I have several free Pandora channels queued up on my computer to play while I work. When I exercise or swim, bring me rock! When friends are over, let’s do cool jazz in the background. I think one reason I had so much fun at the movie “Guardians of the Galaxy” recently was the fun soundtrack of songs from my youth. Everyone in the theater was singing along, too, and we felt a true high and lightness! The same thing happened at Cirque de Soleil’s “Beatles Love”. Get transported and have fun! References:1) Inflammation Study. http://www.eurekalert.org/pub_releases/2013-10/yu-ctt102113.php#2) Ceramide Study and skin barrier protection. http://www.ncbi.nlm.nih.gov/pubmed/121908673) Music Study. Kuhn D. The
effects of active and passive participation in musical activity on the immune system as measured by salivary immunoglobulin A (SIgA). J Music Ther. 2002 Spring;39(1):30-9
THE HEALTH BENEFITS OF SKIN BRUSHING: A NEW WELLNESS TOOL! You may not have heard of Skin Brushing. Though less well-known today, Skin Brushing (also known as Body Brushing) has been around for centuries. Hippocrates demonstrated it at the medical school in Greece. Ancient Egyptians, Indian Ayurvedics, the Japanese and several American Indian tribes have practiced it. Today, spas and wellness centers as well as models and actresses are brushing dry skin and raving about it. Salma Hayek, Miranda Kerr and Cindy Crawford are just 3 celebrities who swear by it. Skin Brushing is the act of brushing DRY skin in a specific motion to remove dead cells and toxins, boost blood circulation, stimulate the lymphatic system (which helps the immune, nervous and digestive systems), and more.
ONE-THIRD of daily impurities are excreted through the skin, our largest organ. As we age, we become less effective at shedding those outer layers of dead cells. If we don't shed these cells and debris, toxins can remain in the body putting stress on the other organs of elimination (especially liver and kidney). Skin looks dull and doesn't function well.
Don't forget that skin is our barrier to the environment, keeps our temperature regulated and does all sorts of important things for our well-being. We want to keep it in optimal order!
Skin Brushing is incredibly easy and takes only 10 minutes per day to wellness. That is the powerful! Here is a succinct Skin Brushing article I wrote that appeared in Urbanette Magazine giving you the 8 EASY STEPS to Skin Brush daily! Pictured: Publisher Kathy Heshelow and the Sublime Beauty Original Skin Brush
Reference: Learn More and Snag your Skin Brush at: www.Skin-Brushing.com
BEST CELEBRITY HAIRSTYLES FOR AGE 50 AND ABOVE We share some of the best hairstyles for age 50 and above here, with celebrity photos! We ultimately believe you can wear almost any hairstyle that makes you feel good and matches your lifestyle. However, if you haven't changed your hairstyle in 20 or 30 years, you might want to see if you could use an update to feel and look even better! It is all part of "shaking it up" to age vibrantly and sublimely. Let’s take a look:
1) The Short Stylish Pixie-Type Cut Easy maintenance, and several ways to wear it. Mousse or gel lifts and holds!
Judi Dench: Hairstyles Karwai Tang for Getty Images
Jamie Lee Curtis: Hairstyles Paul Archuleta for Getty Images
2) Layered Short Cut Great style, frames the face, and you can use highlights to create drama.
Jane Fonda courtesy Getty Images
3) Mid-Length to Short Bob Clean cut, with or without bangs.
The bob: photo Noel Hendrickson Photodisc Getty Images
Helen Mirren: courtesy Getty Images
4) Great for Curly Hair
Diane von Furstenburg: Gilbert Carrasquillo for Getty Images
5) Slightly Longer with Bangs to Frame the Face
Suzanne Somers courtesy Getty Photos
Mary Steenburgen: Hairstyles Jon Kopaloff for Getty Images
6) Longer Locks
Jaclyn Smith Jason Merritt for Getty
16 Signs That Say You May Be Magnesium Deficient & What To Do About It By Mark Denicola courtesy Collective Evolution Yesterday marked the third time in the last month that I had overheard someone being diagnosed with a magnesium deficiency. The interesting thing is that in all three scenarios (my own included) the symptoms that each individual was exhibiting to prove the deficiency were completely different from one another. Needless to say, this made me curious and led me down a bit of a rabbit hole in further understanding what exactly magnesium is and how it plays a role in our overall health. What Is Magnesium? Magnesium is a mineral that is essential to the body for maintaining normal muscle and nerve function. It is involved in over 300 metabolic processes in your body and plays a key role in keeping a healthy immune system, maintaining heart rhythm and building strong bones.(2)
Naturally magnesium can be found in a number of seeds (i.e., pumpkin and sunflower), nuts (i.e., almonds and cashews), and even in spinach which packs an average of 79 mg of magnesium per 100 gram serving. The daily recommended intake of magnesium ranges from 400 to 420 mg in men, 310 to 360 mg in women and 80 to 240 mg in children all depending on age. It is also suggested that when pregnant, women increase their magnesium intake to between 350 and 400 mg depending on the age at which they are pregnant.(1) Signs That You May Be Deficient In my case, a magnesium deficiency was identified through the panic and anxiety that I was working through earlier this year. The most prominent time that I would find myself struggling with panic and/or anxiety was at night, the magnesium helped my body to regulate and distribute melatonin more effectively allowing me to get a better night’s sleep. Here are 16 magnesium deficiency symptoms that Natural Society comprised in an article released in April of last year:
Calcium deficiency Poor heart health Weakness Muscle cramps Tremors Nausea Anxiety High blood pressure Type II diabetes Respiratory illness Dizziness Fatigue Potassium deficiency Difficulty swallowing Poor memory Confusion
Sources Of Magnesium In addition to the seeds, nuts and spinach that I mentioned above, magnesium can also be found in potatoes, tempeh, quinoa and most beans -including black, lima and navy.(4) Like all essential vitamins and minerals, getting an adequate amount of magnesium daily may sound tedious or difficult to incorporate, but it is only as difficult as we choose to make it. The more we hold on to a particular lifestyle or way of eating the more we limit ourselves to habits that feel comfortable on the surface but may be taking a toll on our body.
Look out for any of the symptoms listed above and even explore the world of supplements if that is easier for you to incorporate. Based on a recommendation, I incorporated magnesium into my life by taking Andersonâ€™s Concentrated Mineral Drops.
SOURCES: (1) http://naturalsociety.com/16-magnesium-deficiency-symptoms-signs-low-levels/ (2) http://www.collective-evolution.com/2012/10/30/11-ways-magnesium-helps-your-mind-body/ (3) http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guidemagnesium (4) http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Minerals/Food-Sources-ofMagnesium.aspx
The Threat of Alzheimer's Disease First, let's look at some sobering facts about Alzheimer’s Disease and Dementia in the following infographics. Infographics reprinted with permission from the Alzheimer’s Foundation of America website. Copyright 2014 Alzheimer’s Foundation of America. All rights reserved.
WHAT IS ALZHEIMBER'S DISEASE?
It is an age-related disease of the brain, which gradually takes away thinking skills and memory. It is also the most common cause of Dementia. Currently, Alzheimer's disease has no known cure and most of the scientists and researchers say that while there is no definitive evidence about how to stop the decline, they DO know that a healthy lifestyle seems to make the world of difference. This means no smoking, keeping body and mind active, keeping weight down with a moderate, sensible diet. Risk Factors The risk of developing Alzheimer's doubles every 5 years after 65, says the National Institutes of Health. Alzheimer's causes changes in the brain decades before symptoms appear. Sophisticated tests are being developed to screen for the disease. Early-onset Alzheimer's is actually rare (only 5% of those with the disease), and there is a genetic link with mutations in one of three known genes inherited from a parent. Most Alzheimer's patients are in the category of late-onset, with symptoms showing after age 60. While scientists are identifying genes which may be linked, having the gene doesn't mean Alzheimer's will develop. Researchers are hard at work on this and the hope is that testing may one day prove helpful and conclusive. Prevention While age and genetics cannot be controlled, lifestyle choices CAN be controlled.
Scientists are working in this field constantly to understand the disease, the causes and how to prevent it. While so far studies have not definitively shown what can slow down or prevent Alzheimer's, clinical trials and common sense say that certain that COULD help.
Keeping the brain active is extremely helpful. This means crossword puzzles, languages, new tasks, reading, visiting museums and any cognitive activity. Keeping cholesterol and blood pressure down and diabetes away lowers the risk for cognitive decline. This is clinical proven. Exercising and a sticking to a healthy diet helps. This means vegetables, fruits, whole grains, fish and less sugar or bad fats.
Dr. Mercola reported on his website: John J. Ratey, a psychiatrist who wrote the book “Spark: The Revolutionary New Science of Exercise and the Brain”, says that there is overwhelming evidence that exercise produces large cognitive gains and helps fight dementia.
Remember that Alzheimer's is a disease in which the brain loses COGNITIVE function. Exercise increases blood flow to the brain and studies show exercise could even increase the number of small blood vessels. Puzzles and thought games can help spark neural pathways and keep the brain active and agile. The NIH says that brain activities can create a "cognitive reserve" and also makes the brain more adaptable. There are conflicting studies so far on how hormones may prevent or delay the disease. Some scientists believe that estrogen and progesterone, which have important effects on the brain, could relate to the disease. You might discuss hormone replacement with your doctor, ladies. Antioxidant vitamins (especially C, B and E) may help guard against oxidation damage in the body, and supplements such as gingko biloba, resveratrol and
CoQ10 (among others) are mentioned in various studies as potential helpful brain protectors, though none have shown in clinical trials to prevent Alzheimer's. I personally believe that deep breathing and meditation along with yoga or exercise is a great daily habit as well. Now What? We DO know that Alzheimer's is a serious disease that is growing as our aging population is growing. We DON'T have a cure, and there is much to learn. We CAN take preventive measures to help the odds. The following sites are helpful and include more information, possible volunteer programs and additional facts: Alzheimer's Disease Education and Referral (ADEAR) Center | National Institutes of Health (NIH) www.nia.nih.gov/alzheimers Alzheimer's Foundation of America www.alzfdn.org Alzheimer's Association www.alz.org Clinical Trials www.clinicaltrials.gov
WHAT DOES AGING SKIN NEED? Aging skin has certain needs to keep it healthy and looking good. As skin ages, essential elements such as Collagen, Hyaluronic Acid, Ceramides and a host of other components diminish. This ends up making skin dryer, wrinkled and sagging. Collagen Collagen is among the most important of these elements. It makes up 75% of our skin, and is responsible for â€œholding it upâ€? as smooth, firm and plump (along with elastin). But as Collagen diminishes with age (production slows down starting in the 30s), we have lost a whopping 45% by age 60. No wonder we have wrinkles and thinning skin! This graph of younger skin and older skin illustrates the point:
Added to the loss of Collagen, we lose Hyaluronic Acid (HA). HA occurs naturally in our skin and is responsible for plumpness, lubricating the parts and helping with moisture-retention. HA can hold up to 1,000 times its weight in water! That is powerful. But with less of it as we age, more dryness in the skin occurs. It is the same story with Ceramides in our skin. When younger, Ceramides make up about 40% of our skin and are an important part of moisturizing, protecting collagen and barrier-protection functions of our skin. As we age, Ceramides diminish. Skin is our largest organ, and is the only organ exposed to elements on the exterior. Added to that, it is affected by diminishment of vital elements on the inside, too. It's a double hit.
SO WHAT DOES AGING SKIN NEED? Read on!
1) MORE COLLAGEN! Because collagen is so important for skin structure and smoothness, and because collagen production diminishes with age, more collagen is at the very top of the list for aging skin requirements. With less of it, we get wrinkles, sagging and thinning skin. We cannot unfortunately just add collagen itself back to our skin, as it won’t last or “stick” more than a day or so. We need to help the skin step up or boost production. There are ingredients that do this: Matrixyl is an amazing peptide that can actually double production, according to studies at the University of Reading by Iam Hamsley. Originally used in wound healing research, Matrixyl moved to skin care with great results. Growth Factors and Stem Cells (non-embryonic) are excellent ways, though more expensive, to boost collagen. The stem cells instruct the skin’s fibroblasts to make collagen and step it up! Two other ingredients that boost collagen and help with aging skin are Trylagen and Renovage. Retinol encourages collagen synthesis along with other great actions (reducing pore size, healing photoaging, light exfoliation, etc.) Vitamin C is necessary for collagen synthesis and is a great antioxidant and friend of skin, too. We recommend all of these ingredients! (Most of our Sublime Beauty products include these by the way at www.SublimeBeautyShop.com )
2) MOISTURE Skin typically becomes dryer with age, so moisturizers are important. Donâ€™t neglect this! Humectants moisturize skin by actually drawing water from moisture in the air and pulling it to your skin. Humectants are great for dry, aging or scaly skin, and help moisturize and soften. Ingredients such as glycerin, alpha hydroxies, honey, urea and sodium hyaluronate. Emollients: While humectants draw water and moisture to the skin, emollients help to keep the moisture in. Emollients or occulsives typically form a layer to keep moisture put, which helps keep skin protected and soft. There are many excellent ingredients including Aloe, Lanolin, pure oils like Safflower, Coconut, Argan, Jojoba or Sweet Almond; Glycerin, Hyaluronic Acid, Ceramides and more that are found in topicals for your skin to moisturize well. Find the ones you like and that work for you, and use them! Finally, Phytoceramide Capsules help bring back moisture from the inside out by replenishing the diminished ceramides deep in skin layers.
3) PROTECTION All ages should use a sunscreen and protection from the sun, but aging skin needs clear protection. Most dermatologist suggest an SPF30 or higher. Antioxidants are also very important in the protection of skin, both from the inside and out! Be sure to include Vitamin C in your diet and|or vitamins, eat fruits and vegetables, and use products with Vitamins (specifically C, E, A) to protect and nurture. If you live in a dry climate, or are faced with dry overheating, for instance, during the winter, a humidifier in the bedroom while you sleep can help protect skin. 4) PAMPERING Light Massage of the face and body can help aging skin. It stimulates circulation and improves tone. Natural oils â€“ many of which have vitamins, minerals and nutrients plus antiinflammatory qualities â€“ are super for aging skin (and all skin, in our opinion). While they were mentioned above, we find that oils are not always a daily choice of Americans. They should be considered, as they truly pamper aging skin! Facial masks are a great way to pamper and improve skin, either at a salon or at home.
Regular light exfoliation of the face is helpful to aging skin. The process of getting older and dead cells out to make way for new cells is essential. Skin looks and feels fresher. Just don't overdo it! Dry Skin Brushing helps rid your skin of the dead cells and toxins excreted by the body, and allows your skin to function optimally. You can Skin Brush the body daily (everything but the face and neck). Help skin do its job! (See the article about Skin Brushing in this issue!) Don’t squint – if you need reading glasses, get them. Use sunglasses. All that squinting will bring on more wrinkles. I see it done all the time! The skin around the eyes is the thinnest of the entire body and the most delicate. Pamper both your eyes and your skin! Don’t neglect your neck, décolletage and hands – they all reveal age very quickly and are often overlooked. Be sure to drink lots of water to hydrate, which is great not only for skin but for body functions. Keep stress to a minimum, as it shows up in skin. Try to get enough sleep, as healing occurs during sleep and your skin will show and feel the difference. Try meditation or yoga! Special extras? Try red light therapy (to boost collagen) and facial exercises to tone the muscles under your facial skin. Treat your aging skin well, and it will age well and be as healthy as it can.
Write For Us! Are you a writer, author, doctor, expert or blogger with an interesting article or subject around the theme of "Sublime Aging"? Are you someone who wants to share your own thoughts and experiences in the aging process? Submit your ideas or articles to us for consideration and publication. We do not pay for articles, but if accepted, your name, credit, links to any websites or products will be highlighted and we are active on social media and online. You can also market your piece and add it to your list of published articles. Contact us at: firstname.lastname@example.org Thank you! Kathy Heshelow, publisher Sublime Aging Magazine Sublime Beauty founder (Alternate Address: email@example.com)
Published on Sep 26, 2015
Published on Sep 26, 2015
This Magazine is All About Aging Well! Get on our List and Be Informed of the Latest Issues and Related Subjects at http://sublimeagingmag.c...