Incorporate these eight healthy habits and activities into your daily life to help you optimize brain health and stay sharp in the years ahead.

Get Moving

Physical activity is good for your health at every age. Studies show being active is associated with a lower risk of brain issues. Whether it’s nightly walks, playing with the grandkids or taking your favorite yoga class, find an activity that meets your needs and gets your heart pumping for at least 30 minutes every day.

Eat to Thrive

The antioxidants in nutrient-dense foods like berries, broccoli and legumes, including some fats such as olive oil, may lower some risks to your brain. Try eating a healthy, low-fat, low-cholesterol diet with lots of vitamin-rich fruits and vegetables, as well as whole grains such as oatmeal and brown rice.

Know Your Blood Pressure

High blood pressure can have serious effects on your brain health. If your blood pressure is high, get it under control. It may help reduce some risks to your brain.

Drink Moderately

How the body handles alcohol can change with age. Some older adults can feel “high” without increasing the amount of alcohol they drink. This can make them more likely to become confused or have accidents. So limit the amount of alcohol you drink – or don’t drink it at all.

Get a Good Night’s Sleep

Poor sleep, or inadequate sleep, due to issues such as insomnia or sleep apnea, doesn’t just leave you feeling tired. It can have serious physical effects and can impact memory and thinking, too. Get comfy and go to bed. Seven to eight hours is a good night’s rest.

Discover a New Talent

When you learn new things, you engage your brain. Try something you haven’t done before – learning French, ballroom dancing or carpentry, for example. Challenging your brain on a regular basis is fun and beneficial.

Stay Connected

Science has shown that regular engagement in social activities can help reduce some risks to your brain. Stay connected and invite family or friends over for a healthy meal, go on a hike together or just hang out.

Talk to Your Doctor

As you age, some changes in brain function, including short-term memory, happen more frequently than when you were younger. If you have questions or are concerned, ask your doctor at your next appointment.

For more tips on keeping your brain healthy and thriving, visit BrainHealth.gov.

*FF

The post 8 Ways to Keep Your Brain Healthy and Sharp appeared first on AKAMom Magazine.

“As you age, your skin changes,” says Dr. Jeanine Downie, board-certified dermatologist from Image Dermatology P.C. in Montclair New Jersey. “When it comes to supporting skin and its care, women (and men) need to understand that aging is complex, and it varies greatly by individual. Genetics, tanning and smoking also influence the health of your skin.” She also noted that with skincare, there are a range of choices to consider, such as topicals, injectables, cosmetic treatments, surgery and even oral anti-aging skincare supplements. Additionally, Dr. Downie shares it’s important to adjust your skin care routine throughout the years, what worked in your and twenties may not have your skin glowing into your thirties and beyond.

Many women don’t know where to start. Meaning, what types of anti-aging skincare products might be right for them and what the choices are when it comes to anti-aging products.

She provides her tips for aging beautifully from your 20s to 50s and each decade in between:

20s: Preserve and protect. It’s never too early to start aging prevention. Hectic schedules, late nights out and days spent on the beach can wreak havoc on your skin. This stress shows up in the form of dark circles, under-eye bags, and dull or puffy skin. Fine lines begin to creep up as early as your late 20s, so a quality skin care routine is key. Start with a glycolic acid based cleanser and an oil free moisturizer. Dr. Downie recommends a separate sunscreen with an SPF 30 or above, rain or shine, January through December, regardless of your ethnicity. Sunscreen only works if you reapply it every two hours, according to skincancer.org. Sun protection forms the foundation of any anti-aging skin-care plan, according to the American Academy of Dermatology and The Skin Cancer Foundation, as the sun’s rays make our skin age more quickly – so regular use of daily sun protection is essential at all ages.

30s: Exfoliate. Once you hit your 30s, your skin’s natural exfoliation process begins to slow down. The growth factor in your skin also decreases. This means that you start to lose a teaspoon of collagen from your face every year by the time you are 30. Continue with your glycolic acid base cleanser. You also need an oil-free make up remover. Using an eye cream both day and night might help to increase moisture and suppleness around the eye area. Dr. Downie recommends a dual-pronged approach to help address some of the first signs of aging using topicals plus IMEDEEN Derma One, an anti-aging oral supplement that provides nutrients from within, targeted to the dermal skin layers where creams and lotions can’t reach.  This supports hydration and helps to create a radiant glow.

40s: Strengthen. As you enter your 40s, your estrogen levels begin to change, resulting in dryer and thinner skin. Anti-aging products and creams with ingredients like retinoids and peptides are must-haves and always make sure to apply sunblock. Moisturize with serums containing growth factors and hyaluronic acid. Exfoliate – use a gentle face cleansing brush to help get rid of dead skin cells. Be sure to extend your skin care down to your neck and décolleté (upper chest) area. There are specifically formulated products to soothe and ease discoloration in this area. While you work hard to care for your skin on the outside, add IMEDEEN Time Perfection. This age-adjusted anti-aging supplement formula helps reduce fine lines and wrinkles, so add it to your daily routine to nourish your skin from within. Nourishment from within supports the whole body, including the back of hands and upper chest.

50s: Beyond Hydration and Prevention. You should already be on a steady anti-aging regimen. As soon as you count 50 candles on your birthday cake, moisturizing should be your top skincare priority. Look for products with retinoids, peptides, alpha hydroxy and amino acids. You should be keeping vigilant with your sunscreen and moisturizers. You could always consider laser treatment surgery, Botox with filler or other non-invasive treatments. IMEDEEN Prime Renewal, the anti-aging skincare formula for women 50 and older, is a dietary supplement that helps to reduce the appearance of wrinkles and age spots as it protects and repairs the skin, stimulating collagen production, and is a convenient addition to your daily skin care regimen.

Most important, Dr. Downie reminds that true beauty comes from within, so embrace your age throughout your life. Try to avoid excessive sun exposure (and indoor tanning as these rays may accelerate skin aging,) moisturize daily and consider an anti-aging oral supplement. Exercise, eat healthy foods, don’t forget to get enough sleep (it’s called beauty rest for a reason) and if you smoke, stop.

Follow this guide and take steps to shift you skincare routine throughout the decades to feel as beautiful as you look – both inside and out.

*BPT

The post From 20s to 50s: How to Age Gracefully appeared first on AKAMom Magazine.

By Dana DeMercurio

Someone has to say it: People who constantly complain about growing older are often times fishing for compliments – among other things.  Sure, being 35 isn’t the same as being 25, but who in their right mind wants to relive their 20s? Hard pass.  There are some seriously great advantages to getting older, and just in case you can’t figure that out on your own, we are happy to spell it out for you.

Offending Those Older Than You: When a woman of 35 tell her coworker of 55 that she feels old, how do you think that 55 year old woman feels? We’re going to go with completely insulted.  Just imagine if the tables were turned.  Yeah, not a pretty thought. Don’t make any enemies in 2015 with vain comments like these. You’ve officially been warned!

Placebo Affect: “You’re only as old as you feel” has always held a lot of weight in our opinion, and the more you tell yourself you feel old, the more your body is going to respond to that negativity. Have a healthy mind and a positive self-image without age getting in the way.

Life Is Short: If you’re constantly worrying about being older, your life will pass before your eyes and you will inevitably look back and think ‘why did I waste my youth worrying about getting old?’ Don’t live with that kind of regret.  Live life knowing that aging is a natural and beautiful process which unites the human race.  Embrace your age at every stage in life, and find the blessings and lessons within it.

Don’t Kill My Vibe: A lot of women embrace their age and the natural aging process, yet when they get together with friends who only speak ill of it, it kind of puts a damper on the whole thing.  Sometimes the best thing to do is keep that opinion to yourself, as others might find it ridiculous and annoying.

Getting Older is AWESOME: Getting older means not making the same mistakes twice, being able to share your life lessons with your family, watching your children blossom into adults and having children of their own and sharing even more precious moments with those you love.  All of these are contingent on you growing older. Don’t forget how beautiful your future can be if you just simply let it happen.

The post Why You Should Stop Complaining About Getting Older… appeared first on AKAMom Magazine.

We all learned the alphabet back in pre-school, but did you know there is another that you may want to memorize? Renowned dermatologist and psychologist specializing in the mind-beauty connection, Dr. Amy Wechsler, has reinvented key letters of the alphabet with things you should consider, consume and keep in mind throughout your day, leaving your skin and mood in tip top shape.

• A is for Antioxidants: We all know the importance by now of antioxidants. They play a critical role in protecting skin against free radicals and fighting premature skin aging. Look for skincare products that contain antioxidants to work into your daily routine.

• E is for Exfoliate: Exfoliation is one of the most important steps in a skincare regimen. This process helps to slough away dry and dead skin cells that have adhered themselves to your face or other parts of your body leaving you with brighter looking and smoother feeling skin.

• M is for Moisturizer: I always say the cheapest anti-ager on the market today is a good moisturizer. Dry skin can not only appear dull but also heighten the appearance of fine lines. Be sure to use a good moisturizer daily to help plump skin and maintain its youthful appearance.

• Q is for Quality Time: Spending time reconnecting is critical to reversing signs of stress aging. Hanging out with friends, or cuddling and having sex with a partner releases all kinds of feel-good hormones within the brain that trigger relaxation.

• R is for Retinoids: Retinoids are prescription strength anti-agers than help with skin regeneration. In addition to helping minimize the appearance of sunspots and skin discoloration, they also help improve skin’s elasticity. They also can act as a great acne treatment, reducing the appearance of acne and shrinking pore size. Talk to your doctor about whether these are a good option for you.

• S is for Sleep: Sleep is free cosmetic medicine, plain and simple. Allotting the necessary time needed to catch some zz’s is critical to reducing signs of stress aging, not to mention allowing your body time to recharge and rev up again for the day ahead. There is also a link between sleep and weight gain, so hitting the sack for at least eight hours a night can also help keep you slim and trim.

• U is for UV Protection: Skin cancer is one of the most common forms of cancer today, but when caught early can be treated 99% of the time. Avoid the risk by slathering on sunscreen before heading outside every day. When you are outside, be sure to cover up and seek shade, both of which will minimize your risk.

• Y is for You: Most importantly, be sure to take care of yourself. You have an active role in your health and appearance. For many of us, taking care of our skin helps us to not only look but feel good. Be sure to stay on top of your annual visits to your doctor, and remember there is no question too small.

The new and improved ABCs – a perfect formula for a skin-savvy you.

Bio: A dermatologist practicing in New York City, Dr. Amy Wechsler is board certified in both dermatology and psychiatry. She is the author of the Mind-Beauty Connection: 9 Days to Reverse Stress Aging and Reveal More Youthful, Beautiful Skin. With a philosophy that draws on her unique and diverse experiences, Dr. Wechsler is recognized for being as approachable and progressive as she is professional. 

The post Skin Care Alphabet appeared first on AKAMom Magazine.

There are a thousand different things in the world that accelerate the aging process, from tanning to smoking, too much stress, skipping out on sleep, and everything in between.  Now it’s time to open your eyes to another way aging may be sneaking up on you quicker than you want, and it lives in your kitchen.  Many foods and cooking methods contain and/or produce nasty compounds that can lead to an extra wrinkle, or even worse, a disease driven from inflammation – and they are literally called AGE’s.

Advanced glycation end-products (AGE’s) are a type of gerontoxin, meaning “aging toxin”.  AGE’s come in two forms.  They can either be a waste-product developed from the natural process of metabolism, or they are derived from your daily diet and cooking methods.   Diet-derived AGE’s are the ones to be cautious about, since they become a major source of active toxins when ingested, leading them to have pathogenic characteristics which include tissue stiffness, oxidative stress, and inflammation.  Essentially, AGE’s allow cells to become hypersensitised towards damage and premature aging.  As a result, they can affect multiple areas of the body, including the brain, eyes, and heart.  This evidently increases the risk of developing numerous inflammatory disease, such as:

•             Dementia
•             Cataracts
•             Macular degeneration
•             Hypertension
•             Atherosclerosis
•             Heart failure
•             Stroke
•             Anemia
•             Kidney Disease
•             Osteoporosis
•             Muscle loss

Dietary AGE’s are formed through the Malliard reaction, more so known as the browning process during cooking.  Meat-derived products naturally house the highest amount of AGE’s.  When cooked with dry heat at high temperatures for a short amount of time, this increases AGE production even more.  Thus, making it very easy to consume a huge amount of AGE’s from ingesting one single charred hamburger. Thankfully, the majority of AGE’s we ingest are naturally excreted from the body within a few days, but like everything else dietary-wise, having too much can lead to bad things.  Consuming excessive amounts of AGE’s cannot be properly rid of, and may lead to an adverse biological aftermath.

Although meat-derived products contain the highest amount of AGE’s, this does not necessarily mean carnivorous dieters have higher levels of AGE’s in their body. In fact, another study found that individuals with a more plant-based diet produce more AGE’s within their bodies compared to meat-eaters.  This is due to the glucose vs fructose ratio.  Subsequently, fructose tends to produce more AGE’s even though plant-based foods naturally hold fewer AGE’s.  In simple terms, the number of AGE’s that goes into your mouth doesn’t necessarily mean it’s the same number of AGE’s that stays in your body to potentially cause detrimental impacts.

In spite of the fact there is controversial scientific evidence between which foods contribute most to increased diet-derived AGE’s formed in the body, there are still precautions everyone can take in attempts to flee from going overboard on AGE’s.  So how do we bypass the peril of excessive AGE’s in the body?  By avoiding the major contributors that put you at risk of oxidative stress, degenerative diseases, and ultimately, premature aging.  This is simply done by choosing better cooking methods and picking the right foods to eat.

Know what you’re eating!  By restricting intake of AGE-foods, you may prevent the development of oxidative stress.  Here’s a list of high and low AGE-foods that will make meal prep easier:

High AGE Foods:

•             Sugary foods: bakery, sweets, and candy
•             Fats: butter, margarine, and oil
•             Grilled/charred red meats
•             Fried foods

Low AGE Foods:

•             Raw or steamed fruits and vegetables
•             Seafood
•             Whole grains
•             Pasta

Also, use the best cooking methods!  Dry-heat cooking can increase AGE production by 10-100 fold compared to uncooked foods.  When it comes to vegetables and fruits, it’s best to eat them raw.  However, if you prefer them cooked, use moist-heat cooking by adding water while boiling, poaching, or steaming.  Grilling, roasting, and broiling are the cooking methods that prominently generate the Malliard reaction (browning effect).  To decrease dietary AGE formation during these cooking techniques, use an acidic marinade or incorporate citrus-based foods to your recipe.  Here’s a great marinade recipe you can use on just about anything!

Lemon-Garlic Marinade

• 1/2 cup olive oil
• 3 large garlic cloves, minced
• 1/2 cup fresh lemon juice
• 1/4 teaspoon salt

And remember to get enough sleep and exercise, handle your stress healthfully, and kick any bad habits (like smoking) in the butt to greater your chances of decelerating aging so living a happier, healthier, and longer life becomes reality!

Resources: 

Institute of Physiology, Academy of Sciences of the Czech Republic, Prague, Czech Republic

Physiol. Res. 51: 313-316, 2002

www.nutritionfacts.org/video/glycotoxins

www.todaysdietitian.com

www.ncbi.nim.nih.gov

www.paleoleap.com

www.life-enhancement.com

The post Is Your Cooking Causing You to Age Faster? appeared first on AKAMom Magazine.

Old age is inevitable. All of us will discover one day that our bodies no longer move like they used to, and our health problems seem to increase. The new good news is that there are things we can do to live longer and take care of ourselves now, no matter what age we are. Incorporating healthy habits into our lifestyle can make the aging process easier and maybe even prolong life.

Women, in particular, have certain health concerns as they get older. Osteoporosis affects many women so it is important to get enough calcium through food or supplements each day. The Recommended Daily Allowance of calcium for women age 19-50 is 1,000 milligrams per day while the recommendations for those over 50 are 1,200 milligrams. Women can also integrate other healthy habits for strong bones like strength training, avoiding caffeinated beverages, and quitting smoking.

Eat the Rainbow

It is important for everyone to eat a wide variety of fruits and vegetables because those who do so have consistent low rates of chronic diseases. The popular adage is to eat the rainbow, meaning that you should incorporate lots of different colors or varieties of fruits and vegetables into your diets. Colorful fruits and vegetables contain critical nutrients and antioxidants that can combat the aging process.

Floss Daily

Oral health is a critical part of taking care of oneself. Good daily habits like brushing your teeth and flossing go a long way in preventing not only dental problems but many diseases. Flossing is especially useful for reducing bacteria in your mouth because too much bacteria can cause inflammation, enter your blood stream, and increase your risk of heart disease.

Get Your Omega-3s

Omega-3s are fatty acids found in different foods including dark greens, nuts, and fish. There are two types that are essential for optimal health and those are EPA and DHA. Omega-3s provide all kinds of benefits including lowering cholesterol, reducing joint pain and inflammation, improving depression, and protecting against Alzheimer’s and dementia. Omega-3s are found in fatty fish such as salmon, tuna, mackerel, and sardines as well as Brussels sprouts, kale, spinach, flaxseed, soybean, and walnuts. People who do not like to eat fish should consider taking a fish oil supplement.

Move

It is a well-known fact that getting regular exercise can prolong life and make the aging process easier. On the other hand, exercise is harder as we get older, and it may also be harder to find time to be physically active as circumstances change and other pursuits compete for our time. Do your best to make exercise a priority in your family and find activities that you enjoy.

Get Regular Checkups

One of the best methods for living longer is to get regular checkups at the doctor’s office. Preventative care can detect health issues before they become problematic and your physician can assist you in implementing lifestyle changes to address those.

Of course, it takes time and effort to implement some of these changes into your daily routine. However, if they help you and your loved ones to live longer and improve the quality of life, it will be well worth it.

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