健康与保健

Fountain of Youth: 5 Ways To Achieve Healthy Aging

Fig 1: Signs of premature skin aging

了解衰老过程

Are you still striving to maintain a youthful appearance in 2023? Many of us, especially women, share this common beauty goal. As time passes, we may find ourselves grappling with insecurities about wrinkles, pigmentation, and graying hair. However, it’s time to embrace the natural aging process and dispel the negative stereotypes that suggest aging means looking old and haggard. In the words of an executive at the renowned beauty company L’Oreal, let’s opt for a positive and holistic approach to achieve healthy aging.

As we age, we can expect our bodies to change physically. For instance, our skin becomes thinner and fragile. It becomes less elastic, and fats is reduced below the skin, resulting less plump. Aging also causes natural oils to be produced less in our body. Consequently, our skin feels much drier (1). Not only that, but we might need to care for our health as well. Our cardiovascular system function less efficiently as we age. Blood vessels and arteries stiffen, and the heart needs to pump blood a little bit harder than it used to (1). Other problems may include weakening of bones and joints and vulnerability to fractures. So, watch out, as health is just as important as beauty.

Fig 1: Normal physical signs of healthy aging

健康老龄化的秘诀

很多人可能想知道如何实现年轻和健康的衰老。不用担心,因为这些是如何健康老龄化的五个黄金秘诀。

1.饮食均衡: 听说过“我们吃什么就是什么”这句话吗?是的,你没听错!保持健康的关键是注意饮食。这听起来可能是陈词滥调,但保持均衡饮食是有益的。例如,多选择瘦肉、油性鱼类、不饱和的食物(2)。必须至少食用 3 份蔬菜和 2 份水果,并每天喝 7-8 杯保持水分 (3)。

2.维生素D增强剂: 维生素 D 增强剂有助于抗衰老和美容。很少有研究表明维生素 D 在对抗皮肤衰老方面具有良好的作用。它有助于胶原蛋白的产生并抑制基质金属蛋白酶 (MMP) (4)。没有多少人意识到自己缺乏维生素 D。缺乏这种营养素会导致认知障碍、心血管和骨骼问题 (2)。因此,每天在阳光下户外散步约 15-20 分钟可以帮助您获取所需的维生素 D,或者从油性鱼类和鸡蛋中摄取维生素 D (2)。

3.美容产品补充: 在抗衰老潮流的今天,美容补品消费也颇为盛行。最近,《Beauty Insider》杂志将烟酰胺单核苷酸 (NMN) 产品列为市场上最好的美容补充剂之一 (5)。这也可能对您的皮肤产生奇迹。

4. 身体健康: 要想健康长寿,我们必须照顾好自己的身体健康。参加各种锻炼和体育活动,以确保我们的身体健康。建议我们每周至少锻炼 150 分钟 (2)。如果您觉得很难完成,请尝试从小事做起。每天坚持进行每次 30 分钟的适度锻炼 (3)。

5.戒烟: 尝试戒烟。这是因为吸烟最终会影响您的皮肤。它会导致过早出现皱纹、皮肤下垂以及我们的外貌看起来衰老 (6)。戒烟不仅有助于预防皮肤老化,还能改善健康。它可以降低患癌症、心脏病和肺病的风险 (7)。

总之,如上所述,通过结合各种技术可以保持年轻的外表。实行正念饮食、通过食物或户外活动确保摄入足够的维生素 D,以及考虑美容产品的好处,都有助于打造容光焕发的肌肤。此外,优先考虑身体健康和戒烟不仅可以改善我们的外表,还可以改善整体健康和福祉。最重要的是,随着年龄的增长,爱和拥抱自己至关重要。

参考:

  1. Mayo Clinic. (2023, September 20). Aging: What to expect. https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/aging/art-20046070
  2. AgeUK. (2023, April 10). 10 tips for ageing better. https://www.ageuk.org.uk/information-advice/health-wellbeing/mind-body/10-tips-for-ageing-better/
  3. NCCFN. 2021. Malaysian Dietary Guidelines 2020. National Coordinating Committee on Food and Nutrition, Ministry of Health Malaysia.
  4. Danimayostu, A. A., Martien, R., Lukitaningsih, E. & Danarti, R. (2023). Vitamin D3 and Molecular Pathway of Skin Aging. Indonesian Journal of Pharmacy, 34(3), 2023, 357-371. Journal.ugm.ac.id/v3/IJP
  5. Ariffin, B. (2023, February 16). The Best Beauty Supplements of All Time for Malaysia’s Beauty Junkies. Beauty Insider Malaysia. https://beautyinsider.my/best-beauty-supplements-in-malaysia/
  6. Smoking’s Effect on the Skin: How Smoking Ages You. (n. d.). Tobacco Tree Life. https://tobaccofreelife.org/resources/smoking-effect-skin/
  7. National Institute of Aging. (2022, February 23). What Do We Know About Healthy Aging?. https://www.nia.nih.gov/health/what-do-we-know-about-healthy-aging
  8. Prevent Premature Skin Aging. Complete Family Dermatology. (2021, April 20). https://www.completefamilydermatology.com/blogs/skin-aging/

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