LOOK 10 YEARS YOUNGER FROM HEAD-TO-TOE
Yesterday TV presenter Fiona Phillips shared the secrets to feeling and looking years younger in your fifties and beyond. Here in part two, the 58-year-old looks at some of the most effective ways to ‘drop a decade’
THE world of TV is famously looks-obsessed, but I’m proud to say that I have never been on a diet – I threw my scales away when I was 18 and have never looked back. And as for a daily gym workout, forget it – who has time for that?
Instead, I make sure I eat healthily but don’t deprive myself of things I enjoy, and I walk EVERYWHERE! I firmly believe it is the single best thing we can all do to make sure we feel fantastic.
That’s not to say you can’t do lots of other things though – try these and you could soon see a whole new youthful you.
FACE
From the age of 30, skin becomes thinner and more prone to sun damage while, in the deeper layers, collagen and elastin fibres break down, causing wrinkles and sagging.
DROP A DECADE
Slather on the suncream – the single biggest cause of premature skin ageing is repeated, long-term exposure to the sun’s ultraviolet rays. Wear a minimum of SPF25 daily, even in winter.
Cut down on alcohol – drinking too much increases the signs of ageing by accelerating collagen breakdown.
Buy products with proven benefits – Dr Dennis Gross Alpha Beta Universal Daily Peel, £16.50, is Space NK’s best-selling anti-ager or Boots No7 Protect & Perfect Intense Advanced Serum, £26, reduce wrinkles.
Try Tixel – “It’s one of the most effective non-surgical treatments using deep penetrating heat to tighten skin and smooth away fine lines,” explains Dr Tracy Mountford, founder of The Cosmetic Skin Clinic. It is £550, but still a fraction of the cost of more invasive procedures.
HAIR
As we get older the diameter of individual hairs starts to decrease. Lack of vitamin D, iron, zinc and protein also contribute and premature greying has been linked to a lack of the B Vitamins: biotin, B5, B12 and folic acid.
DROP A DECADE
Try a hair supplement – choose one containing all the important nutrients listed above, such as Hairburst (£24.99, hollandandbarrett.com).
Use a volumising shampoo – they’re designed to restore moisture to brittle hair without adding a heavy residue. Try: Nexxus Youth Renewal Shampoo for Fine Hair (£6.66, Boots).
BRAIN
Starting in your late 20s, your hippocampus – the part of your brain responsible for recall – shrinks an average of one per cent a year. Thankfully, some of the damage is reversible.
DROP A DECADE
Eat right – research shows that superfoods such as antioxidantrich berries and oily fish that contain Omega-3 fats, when eaten regularly, can increase blood flow to the brain and improve mental performance.
Puzzle it out – research suggests that exercising your memory cells with challenges such as a crossword or Sudoku can help ward off mental decline.
EYES
The skin around our eyes is thinner and more delicate, so is prone to the dreaded crow’s feet, dark circles and sagging. The main cause of vision loss in people after 50 is age-related macular degeneration (AMD), which damages the retina’s ability to focus. Studies show smoking, excessive exposure to UV light and diets low in the antioxidants found in fruit and veg increase the risk.
DROP A DECADE
Use an eye cream with retinol to reduce lines.
Try L’Oreal Revitalift
Pro Retinol Anti-Wrinkle Eye Cream (£12.99, Boots).
Always wear sunglasses in bright light – even in winter.
Eat five portions of brightly-coloured fruit and veg daily
– it will provide vitamins A, C and E, lutein, zeaxanthin and zinc – the nutrients proven to protect against AMD-related vision loss.
EARS
A lifetime of loud noise and general wear and tear can damage the nerves that send sound messages from the inner ear to the brain. As a result, 20 per cent of adults report some hearing loss by age 60.
DROP A DECADE
Protect your ears now – gradually turn your TV and radio down a notch each day for a week. Limit headphone use to an hour a day.
TEETH
Teeth become yellower with age – a natural process worsened by stains caused by smoking and certain foods and drinks.
DROP A DECADE
Drink through a straw to prevent teeth staining. Rinse your mouth with water after coffee, red wine or eating dark foods such as berries.
Investigate new treatments – “As well as always flossing and brushing twice daily for two minutes, talk to your dentist about new cosmetic techniques such as gum contouring,” advises London Smiling dentist Dr Uchenna Okoye.
HEART & LUNGS
From our mid-30s, the heart muscles and arteries start to lose some elasticity and become less efficient at pumping blood. Our lung capacity also drops, leading to poorer fitness levels and a greater risk of heart disease.
DROP A DECADE
Get moving – working the heart and lungs is the best way to slow respiratory ageing, ensuring you maintain lung capacity and stronger heart muscles.
Find 20 minutes for exercise – hit the recommended
150 minutes per week of moderate-intensity exercise. Any activity that raises your heart and breathing rate counts – brisk walking, dancing, gardening even cleaning!
TUMMY
Our falling hormone levels result in a drop in metabolism, meaning the average adult gains a pound a year after the age of 40 – much of this fat ends up on our tummy.
DROP A DECADE
Overhaul your diet – after 50, research shows a diet higher in protein and lower in refined carbs – such as white bread and pasta – helps keep weight off.
LEGS
As we age, the skin on our body also thins and loses elasticity, causing sagging and making cellulite more obvious. After 50, we also begin to lose muscle strength, leaving us more prone to falls.
DROP A DECADE
Brush up – dry brushing using a soft-bristle brush boosts the circulation of blood and lymphatic fluid, improving cellulite and skin tone. Repeat TOP TIPS: Bread and wine are out but sunglasses and cleaning are in
every morning and follow with a rich anti-ageing body lotion.
Boost your balance – stand on one foot for a minute a day (both sides). Build up from 10 seconds if you find it hard.
KNEES
Sore knees in middle age affect two thirds of us by 50. “Fortunately, the knees are the easiest joint to keep in good working order,” says Professor David Reid, consultant rheumatologist.
DROP A DECADE
Strengthen the quads – these large thigh muscles keep our knees strong: Each day, sit on a seat with your feet touching the floor and then straighten your legs, lifting up your feet until they are in line with your thighs. Hold the position for as long as you can. Relax, then repeat.
FEET
Toenails get thicker and more brittle, making them difficult to cut and more prone to becoming ingrown. Another problem is “adult acquired flat foot” – caused by ligaments in the arches overstretching and eventually collapsing.
DROP A DECADE
Cut toenails weekly – if you find this tricky, visit a podiatrist. Sort your shoes – combat flat foot pain by buying shoes with proper arch support.
Try a toe workout – roll a tennis ball under each foot for a few minutes a day. Going up and down slowly on tiptoes five times a day will help strengthen your feet.