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How can I naturally reduce wrinkles? Now that is a question a lot of us ask ourselves from time to time, and perhaps more frequently than that! Alas, there is no one magical “elixir of life” or potion that can save us from the natural process of ageing.

Looking online there’s a vast abundance of information from the medical world and health professionals to nutritionists to “foodies” on this topic. But the plain and simple truth is the best remedy is a healthy varied diet complemented by regular exercise and a more health conscience lifestyle. This doesn’t necessarily mean expensive gym and health club memberships (not to forget all the trendy and somewhat pricey apparel people feel they need to fit in down the local exercise hall!).

Exercise can vary from walking, chores around the house, gardening and so on. If you feel so inclined then pound the pavement with your running shoes and get super active. For those of us concerned about facial wrinkles there are simple facial exercises. These exercises increase circulation and oxygen – helping to clear away toxins, smoothing lines and giving a healthier skin tone.

Research is quite clear – your diet and lifestyle are the key elements to help maintain a healthy skin. Fresh fruits and vegetables filled with Vitamins A, D and E will help to plump your skin and make it seem to glow from the inside. Food containing essential fatty acids help nourish the skin and keep it youthful, helping to reduce wrinkles. Protein is one of the building blocks of great skin.

Basic choices associated with lifestyle have to be considered. Don’t smoke, avoid the sun and wear sunscreen, exercising together with a good night’s sleep all contribute.

Your diet can also be supplemented with products high in antioxidants, Omega-3 fatty acids, Vitamins A, D and E, and Chlorophyll. But they are supplements and cannot replace a healthy lifestyle and varied diet. For a range of great supplements visit our website Namaste Superfoods online shop for more information on our organic products.

In this post we will list of few of the more sensible suggestions and provide the sources for additional reading. We are not considering medical/spa treatments only those more natural alternatives!

Let’s look at some basic habits we need to start forming:

  1. Get enough Sleep [1]

In a 2015 study, for example, researchers observed 60 women—some categorized as poor sleepers, and some as good quality sleepers—and evaluated their skin with a variety of photos, sun exposure tests, and laboratory tests. They then added up the “scores” from each of these tests to come up with an overall “skin aging” score, which included measurements of wrinkles, fine lines, reduced elasticity, uneven pigmentation, and sagging. Women with a higher score had an older appearance.

Results showed that good sleepers had an average score of 2.2, while poor sleepers had an average score of 4.4 (which meant skin looked older). In addition, after five nights of poor sleep, participants had up to double the amount of fine lines and wrinkles, and up to three-quarters more brown spots!

  1. Sleep on your back [2]

The American Academy of Dermatology (AAD) cautions that sleeping in certain positions night after night leads to “sleeplines” – wrinkles that become etched into the surface of the skin and don’t disappear once you’re up. Sleeping on your side increases wrinkles on cheeks and chin, while sleeping face-down gives you a furrowed brow. To reduce wrinkle formation, the AAD says, sleep on your back.

  1. Eat more Omega-3 Fatty Acids [1]

Adding more foods rich in omega-3 fatty acids to your diet (for example fatty fish, walnuts, flaxseed, olive oil, and chia seeds) helps the skin hold onto moisture, which can reduce the appearance of wrinkles. These nutrients also can help to keep your skin feeling calm and smooth.

Don’t forget there are good fats and bad fats.  Avoid vegetable oils.  They can make skin worse [3].  Good dietary sources of fats include:

  • grass-fed meat and dairy products like butter and yogurt
  • wild caught salmon
  • pastured poultry and eggs
  • coconut oil
  • olive oil

Green and yellow vegetables are rich in antioxidants and beta carotene which promote clear skin.  Healthy choices include:

  • kale, spinach, broccoli, Swiss chard, collards, mustard greens, cabbage, and arugula.
  • Yellow bell peppers, winter squash, zucchini, and tomatoes.
  1. Eat ‘Superfoods’ [4]

There’s no single miracle food that makes us less wrinkly, more’s the pity, but eating foods that are known to contain vitamins, minerals and omega-3 fatty acids may all contribute to keeping your skin healthy and glowing.Superfoods

” Vitamins A, C, E, riboflavinniacinpyridoxine and selenium play a role in skin health,” says registered dietitian Perryn Carroll.

  1. Antioxidants [4].

These natural substances, that include vitamins and minerals, can be found in plants. They can work to counter free radicals that damage DNA. Damaged skin cells may lead to wrinkles.

Many skin treatments contain a form of antioxidant. They include green tea extract, vitamin A, vitamin C and CoEnzyme Q-10 (CoQ-10) [4]. Or go to point 4 above, and get some superfoods enriched in Antioxidants such as Matcha, Spirulina and Acai.

  1. Boost the collagen levels [1]

Collagen is that protein in your skin that gives it strength and structure. It’s the breakdown of collagen later in life that leads to sagging and wrinkles.

Good news is that you can also boost collagen naturally with your diet. The best options for collagen-producing agents include bone broth (one of the best), dark green veggies, meat (make sure it’s organic and well-sourced,) egg whites, beans, and cheese.

  1. Get more Vitamin C [1]

Getting more vitamin C in your diet may help you reduce the appearance of wrinkles. A 2007 study of over 4,000 women, for example, found that those who had higher intakes of vitamin C had lower levels of wrinkles and dryness.

At the same time, those with higher intakes of carbs and fat were more likely to have wrinkles, so following a healthy diet is also a good idea for keeping skin smooth and young-looking. Top sources of vitamin C include citrus fruits, peppers, guava fruits, dark green leafy veggies (especially kale), kiwi, broccoli, and berries. Also try Acai berry powder.

  1. Reduce the stress in your daily life [1,2,4]

Here a big one! Stress is horrible for your skin. You’ve probably experienced the effects already, but now we have studies showing that the skin and the rest of the body are definitely linked when it comes to stress.

In 2015, for example, researchers examined skin in 5,000 participants. Compared to those experiencing low stress, those suffering from high stress had significantly more itchy skin, scaly skin, and rashes.

In an earlier 2014 study, researchers looked for a link between stress and skin problems. They noted that previous research had linked changes in the nervous system to psoriasis flare-ups, and stress to inflammatory skin conditions. Animal studies have also found that stressed participants developed skin cancers more quickly than those not exposed to stress.

“Recent research has confirmed skin both as an immediate stress perceiver and as a target of stress responses,” researchers wrote. In fact, stress causes the skin to release hormones that encourage inflammation, and also irritates the nerves (which can lead to allergic reactions), disrupts barrier function (which can dry skin and increase risk of wrinkles), decreases the production of moisturizing lipids, and slows wound healing.

Want to avoid wrinkles? Work stress-relief into your daily routine. Try yoga, meditation, daily walks, journaling, art therapy, time with loved ones—whatever works for you.

  1. Keep Out of the Sun & Use Sunscreen [4]

It’s the top cause of wrinkles. Plenty of studies have found the connection between wrinkles and too much sun.

“It’s important to avoid excessive exposure, which causes sun damage to the skin,” says Matt Gass from the British Association of Dermatologists. “UV light, and especially UVA, causes ageing of the skin by breaking down the collagen and elastin which give it support.”

Wrinkles tend to appear on the face, neck and backs of the hands first as they are generally the areas most exposed to the sun.

” Sun damage not only makes you look older, it is also the main cause of skin cancer, so there are plenty of good reasons for looking after your skin in the sun”, says Matt.

  1. Eat a healthy and Varied Diet. [4]

The condition of your skin can sometimes be reflected in what you eat.

“Feed your skin from the inside by eating a variety of foods including your ‘5 a day’,” says registered dietitian Perryn Carroll.

“Drink plenty of water and don’t over consume alcohol, which can dehydrate the skin,” she says.

  1. Moisturise [4]

Even a simple moisturiser without any special ingredients will reduce the appearance of fine lines and wrinkles. The skin will look plumper and more supple rather than drier and lined. Try one with a built in sunscreen.

Some skin moisturisers and treatments contain special ingredients that claim to reduce wrinkles. The anti- ageing ingredients are found in many skin care products that you can buy over-the-counter or are available on prescription from a dermatologist. They can also be used in skin peels.

The percentage of the active ingredient varies according to the product.

AND THE LIST GOES ON AND ON………………………….. Take some time and do some additional reading, it won’t be time wasted.

So that’s going to help but let’s take a look at the facial exercises. Will this help answer the question, “how can I naturally reduce wrinkles?”

Facial Exercises

Simple exercises you can do in front of the bathroom mirror can smooth your frown lines, tighten up a wrinkly neck and get rid of saggy cheeks. Even cosmetic surgeons agree facial exercise is beneficial: “When you exercise, you tone and tighten the muscles in your body,” says Dr Mark Berman, former president of the California Academy of Cosmetic Surgeons. “So why not apply the same principles to your face? I’ve seen the results, and it works.” [5]facial exercise stretch

“People want instant results,” says Marja Putkisto, of Method Putkisto, a company with branches in the UK, US and Finland, where the ‘face school’ method originated.

“As with exercising any part of your body, however, it takes a few weeks before you’ll see the effects. But you will see an amazing difference – our exercises eliminate double chins, reduce puffiness and wrinkles, and improving skin texture. It also helps realign the upper body, key to reducing shoulder and neck tension.” [6]


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This post is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of Namaste Superfoods or its staff.

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