Youth boosters: Limit your sugar intake to 6 1⁄4 teaspoons (or 25 grams) a day. Fiber slows sugar absorption, so opt for whole foods like an orange over its juices (OJ has the same sugar content as soda). When a sugar craving hits, it’s often because you’re thirsty, so try having a glass of water or seltzer instead of something sweet. If that doesn’t help, have a piece of dark chocolate or fresh berries.
Youth Boosters: If you can’t change your stressors outright (think: a difficult boss, travel schedule or workload), draw up a list of things that make you happy—a pet’s wet kisses or your favorite tea—and add them into your day. Complaining about your job can make stress worse, so resist the urge to gripe, and replace complaints with thoughts of gratitude.
Youth Boosters: Your best bets to reduce the consumption of AGEs are to eat raw when possible, eat foods in their whole form and cook them with a water-based method (like steaming, poaching or boiling) or marinate in an acid (like vinegar or lemon juice) before cooking. Eating a variety of antioxidants and anti-inflammatory foods can also help reduce the inflammation and oxidation that AGEs cause, so go for berries, sweet potatoes and leafy greens.
Youth Boosters: Aim for 20 minutes of resistance training three times a week, using weights or bands for curls, presses, rows, squats and lunges—or your own body weight for push-ups, chair dips, squats, lunges and planks. Pair this training with 30 minutes of cardio five days a week.
Youth Boosters: Getting a solid 7 1⁄2 hours of uninterrupted sleep per night lets you cycle through several REM patterns; it’s in this stage of sleep that the body is able to repair itself, and is important for healing, memory, skin elasticity, normal cortisol levels and metabolism. To encourage sleep, keep your room at 65 degrees, and maintain the same sleep and wake hours. Valerian tea or tart cherry juice, which help to stimulate melatonin production, are also great natural sleep aids. If tension or restless legs keep you up at night, take 1 to 2 teaspoons of magnesium citrate powder mixed with water or juice to relax those muscles.
Youth Boosters: Consume more extra virgin olive oil, almonds, avocados and fatty fish like wild salmon but avoid vegetable oils rich in omega-6s (corn, soy, sunflower, safflower) and limit saturated fats found in butter and cheese. We need 2 1⁄2 grams of DHA and EPA omega-3 fatty acids per day, which you can get with a tablespoon of cod liver oil or via a purified fish oil supplement.
Youth Boosters: When seated, sit on your sitz bones (the bony part of your butt that you feel when you sit on a firm surface). When standing, draw your chin in to look at your ankles, let your weight move back into your heels, take each shoulder back and down, and back your head up without lifting your chin too high—and for bending, bow from your hip joints, not your waist.
Youth Boosters: The average American couple has sex twice a week, but it’s most important that both partners are reasonably satisfied with the frequency. Scheduling sex can help trigger your desire, as can fantasizing for 10 minutes a day on your own or trying something new like sexy lingerie or a new position to keep things interesting. To “wake up” your pelvic area and stave off a low libido, try three sets of 10 Kegel exercises every day for four weeks.
Youth Boosters: Apply a daily moisturizer containing an SPF 30 or higher (zinc oxide and titanium dioxide ingredients are chemical-free) to all exposed areas. Wear protective clothing, including a hat, too, and limit your exposure—even on cloudy days. Shield your eyes and surrounding skin with sunglasses that have UV protection of 400 or higher.
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