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Anti aging-Yoga Poses, Exercises and Lifestyle choices

Jul 09, 2020

Don’t we all want to look eternally ageless? Youthful beauty and health is a desire many are guilty of. And rightly so. Who does not want the energy and vigor of the youth, the supple skin, the strong hair, or the healthy and fit body of the younger year? However, it is equally true that we cannot turn back the hands of time and become the youthful and vibrant soul of the past. But, this is not unachievable. And no, I am not talking about time travel here. With the right choices, we can delay aging. But it is important to remember that aging is as natural as life itself, and the aim is to age gracefully and healthily. After all, let's not forget that change is the only constant. The appearance of the grey strands or first wrinkle indeed makes some of us view aging as more of a curse than a privilege. Despite knowing that getting older is inevitable, staying young and beautiful forever is a quest for many of us. 

We can turn this quest into a reality, not by rewinding time and not even with the “Hope” that sells in bottles and jars. Instead, incorporating simple changes to our daily lifestyle will make us look and feel younger, fit, and healthy, just like in our younger days. 

 Below are some of the secrets of how to look like an ageless beauty and slow down the aging process naturally.

  • Ditch the sugar habit 

Processed sugar in our daily diet can dehydrate skin, cause wrinkles, and dark circles. And these are the visible effects of aging. Sugar consumption damages the molecules like elastin and collagen in our skin, thus accelerating the process of getting older. Dermatologists have also agreed to the fact that “a diet high in sugar is a disaster for the face.” It damages collagen and elastin fibers present in our skin resulting in sagginess, skin discoloration, and wrinkles. It is also responsible for acne, skin sagging, dark spots, etc.

Increased sugar consumption also weakens the immune system (foods for immune system) and causes a range of diseases. High consumption of sugar is also directly linked to diabetes that weakens the renal system, eyesight, and causes high blood pressure. 

Fortunately, there are many artificial sweetners available to sweeten food without adding any sugar, for example, brown sugar, jaggery, etc.  They are good for health and also for the skin.

 

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  •  Go Gluten Free

What we eat and how we eat reflects on our skin. Today, most of us are undoubtedly in the time of heightened gluten awareness. When we completely give up on gluten, the glow will be visible naturally from inside out!

What is Gluten? 

It is a type of protein that is present in our foods such as bread, cereals, pizza, and pasta and grains like wheat, barley, and rye. It provides no essential nutrients in our body but gives the dough a sticky texture that develops inflammation in body parts. Gluten has a significant contribution to the aging process. It weakens the immune system which makes the body susceptible to various diseases and infections. In later years, due to increased gluten consumption, we may get diagnosed with celiac disease, a condition that damages the inner lining fo the small intestine, and other gluten allergies. Gluten also hampers the absorption of vitamins and nutrients from foods.

Some alternatives to gluten-free foods are coconut flour, almond flour, brown rice, oats, chickpea, etc. 

 

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  • Practice Anti-Aging Yoga Poses

Aging today has taken a whole new meaning than it did a hundred years ago. People worry more about reaching the later years of life as healthy as possible. As we age, general physiological changes occur which cater to age-related illnesses.

Yoga is one of the best beneficial tools that can do physical and psychological wonders to help us beat aging. It can postpone age-related effects and diseases. Incorporating yoga practice into the daily (yoga routine) routine can relieve pain, imbalance, joint stress, and other physical limitations. It includes stress management practices, active exercises, and active poses that help maintain overall physical and spiritual health. Neuroscientists have also agreed to the fact that “Yoga is a form of discipline that brings the body-mind-breath in tune and keeps us mentally agile as well as physically fit.”

Some yoga poses that slows down the process of aging are:

  • Simhasana:

This pose is also known as the Lion Pose. This pose can be practiced in the morning and the evening as well. All you have to do is make sure that you have given a gap of at least 4-6 hours between your last meal and the practice of this asana. Make sure that the stomach and the bowels are empty when you practice this asana.

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  • Benefits of Simhasana:

  1. Reduces stress and tension in the face and chest area.

  2. Keeps the platysma firm.

  3. Ancient texts mention this asana as a disease destroying asana.

  4. Boosts the overall health of the face, eyes, respiratory system, chest, hands, and fingers.

  5. Firms wrinkles and delays aging.

  6. Exercises the tongues.

  7. Relieves backache, clenched jaw, teeth-grinding, and stuttering.

  • How to do Simhasana:

  1. Sit in Vajrasanawith an erect spine.

  2. Place your hand in front of you on the floor, with palms facing back.

  3. Bend forward gently with a straight back.

  4. Inhale and take your tongue out completely.

  5. You may tilt your head up towards the sky or keep it straight. Look towards your eyebrows.

  6. Exhale, and roar like a lion, saying Haaaa.

  7. Repeat it for 4-5 breaths.

  8. Gently release the pose. 

  • Hastapadasana:

This is a forward bending pose that is done standing. It has immense benefits and is a popular yoga pose for beginners as well. But always perform this asana in the presence of an expert for the first few times until you feel confident about it. Those suffering from high blood pressure, spine issues, and cardiac issues should avoid this asana.

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  • Benefits of Hastapadasana:

  1. Improves posture

  2. Reduces hair fall.

  3. Boosts blood circulation to the brain.

  4. Strengthens the spine.

  5. Helps cure constipation (yoga for constipation).

  6. Boosts the nervous system.

  7. Helps relieve discomfort associated with menstruation.

  • How to do Hastapadasana:

  1. Stand on a comfortable surface with an erect spine.

  2. Make sure both feet are touching each other.

  3. Inhale, and gently raise your arms straight bringing them above the head.

  4. Exhale, and bend forward from the waist trying to touch the feet with both hands.

  5. Hold the position for a few seconds and breathe as usual.

  6. Inhale, and release the pose.

  • Veerbhadrasana:

Also known as the Warrior pose, it is a basic standing asana. 

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  • Benefits of Veerbhadrasana:

  1. Improves blood circulation.

  2. boosts respiratory health.

  3. Tones arms, legs, and the lower back.

  4. Improves balance.

  • How to do Veerbhadrasana:

  1. Stand on a comfortable surface with feet about 3-4 feet apart.

  2. Turn the right foot out by 90 degrees and the left one by 15 degrees.

  3. Lift the arms sideways to shoulder height, keeping them parallel to the ground.

  4. Exhale, and bend the right knee.

  5. Look right and extend the arms further by stretching them out.

  6. Push the pelvic region down gently, inhaling.

  7. Exhale as your release the pose.

This pose is also known as the Downward Facing Dog Pose. It is an easy pose which makes it popular among the beginners. Do not do this asana if you are suffering from high blood pressure, any shoulder injury, or diarrhea.

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  • Benefits of Adho Mukha Svanasana:

  1. Rejuvenates the body and the mind.

  2. Lengthens the spine.

  3. Tones muscles.

  4. Increases blood circulation to the head.

  5. Calms the mind.

  6. Relieves insomnia, stress, and exhaustion.

  7. Strengthens arms, shoulders, legs, and feet.

  • How to do Adho Mukha Svanasana:

  1. Bend down on all your fours with your back forming a tabletop.

  2. Exhale, and lift the hips and straighten the elbows and knees.

  3. Form an inverted V with the body.

  4. Make sure the hands are shoulder-width apart and feet hip-width apart.

  5. Keep the toes pointed towards the torso.

  6. Push the hand into the ground and lengthen the neck.

  7. Hold the pose for a few deep breaths, looking down towards the pelvic area.

  8. Exhale, and release the pose by bending the elbows and knees.

This pose is also known as the bow pose. It is a back-bending asana which is easy for beginners as well.  However, do not practice it if do not have a normal blood pressure level, if you have a hernia, neck injury, migraine, or a recent surgery in the abdomen region. Pregnant ladies should also avoid practicing this asana.

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  • Benefits of Dhanurasana:

  1. Relieves stress and exhaustion.

  2. Promotes renal health.

  3. Tones legs and arms.

  4. Strengthens back muscles.

  • How to do Dhanurasana:

  1. Lie flat on your stomach on a comfortable surface.

  2. Make sure the feet are at hip-width apart and place the arms beside your body.

  3. Raise your legs by folding the knee.

  4. Take the hands back and hold the ankles.

  5. Raise the chest gently and open up by extending the legs and arms.

  6. Hold the pose for 10-15 seconds.

  7. Exhale and release the pose.

  • Kapal Bhati Pranayama:

It is a popular breathing techniques that is also known as the skull-shining breathing technique. The name means ‘shining forehead’ that is an indicator of good health. Regular practice of this breathing exercise brings a natural healthy glow to the face. It is advised to practice this pranayama on an empty stomach.

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  • Benefits of Kapal Bhati Pranayama:

  1. Boosts metabolism.

  2. Aids in weight loss.

  3. Increases blood circulation.

  4. Adds glow to the face.

  5. Aids digestion.

  6. Calms and relaxes the mind.

  1. Sit with an erect spine.

  2. Keep the hands on your knees with palms facing up.

  3. Exhaling, pull in your stomach and navel.

  4. Inhaling, relax the abdomen.

  5. Do this for 20 times to complete one round of Kapal Bhati Pranayama.

  • Add Antioxidants To Your Diet

As we get older our skin thin out and lose its elasticity as a part of its natural aging process. Today, the labels on most of our food products scream the benefits of antioxidants. And we are happy to inform you that it’s not just hype! Antioxidants play a crucial role in our skin health and aging process. Their job is to reduce environmental damage whether it is from pollution, sun, or just the very air we breathe.

Researchers have proved that antioxidants can improve elasticity, increase collagen production, and improve cell function, and much more!

Different antioxidants are already present in our food. Some of the examples are:

  • Vitamin E- Sunflower seeds, peanuts, almonds, sweet potato, avocado, and leafy vegetables.

  • Vitamin C- Citrus fruits, papaya, tomatoes, broccoli, and Brussel sprout.

  • Selenium- It is a type of mineral which is present in Brazil nuts, wheat bran, beans, and oat bran.

  • Flavonoids- It is present in dark-colored berries, red grapes, cocoa, cherries, apples, and green tea.

  • Carotenoids- found in Kale, tomato products, leafy vegetables, guava, grapefruit, and pumpkin.

Rather than focusing on a specific antioxidant, if we consume a well - balanced diet rich in different antioxidants, it will provide us with significant benefits. Make sure to include organically produced, local seasonal fruits and vegetables. Don’t forget to consume superfoods like moringa, gooseberry, raw turmeric, honey, etc. 

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  • Get More Sleep Naturally 

“I’ll sleep when I’m dead”

This is the most popular phrase for overachievers who like to stay up late and rise early. It is one of the main reasons that we age at a faster pace than those who welcome sleep as a priority. It is crucial to know that good restorative sleep is essential to our physical health and emotional well being. In older age, we tend to sleep less. Our sleep patterns change drastically. Several factors contribute to our inability to sleep well as we get older. For example, medical illness, poor sleep habits, medicines, inactive lifestyle, and retirement, etc. 

To get a goodnight’s sleep, make sure you avoid afternoon naps, and caffeine before bedtime. Eat light supper, take a hot bath, and drink warm milk. Make sure you some sort of physical activity during the day. This could be a morning or evening walk, gardening, some light exercises, etc. Adding little changes to the lifestyle can lead to greater mental and emotional health and result in a youthful glow.

  • Pamper yourself

There is no age to pamper yourself. You must always remember that you are your top-most priority. Do not stop taking care of yourself. Go on a vacation, visit your friends and relatives once in a while, go shopping, go on a picnic, do everything that makes you smile. Take care of your skin and hair by pampering yourself with some beauty sessions. You can use readily available natural ingredients in your kitchen to prepare a DIY face mask or a hair mask. Oil your hair, moisturize your body, and don’t forget to smile.

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Lastly, it is important to remember that the aim is to age healthily, with fewer ailments. Everyone will age no matter what. Learn to take pride in yourself and of the wisdom that you have acquired over all these years. Share your knowledge and love with everyone, make this world a happy place, and flaunt that grey hair like never before!

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