Ways to cheat time: 3 effective methods to slow down aging
Scientists have found that regular meditation sessions reduce the level of cortisol, a stress hormone that begins to be actively produced with age under the influence of negative factors. “A daily morning deep breathing practice helps clear your mind and keep you calm throughout the day,” explains Olivia Rosewood, a meditation instructor in Los Angeles. Find a quiet corner in your home, sit comfortably on your bed or in a chair. Inhale slowly through your nose, count to five, then exhale smoothly through your mouth, also for five seconds. Direct all your attention to the breathing process, feel how the respiratory flow fills your lungs, feel a slight tingling on the tip of your nose at the end of your inhalation. Repeat this cycle at least five times.
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1. Take advantage of a massage
“To maintain muscle tone, it is important to establish blood circulation, which supplies tissues with oxygen. This applies to the entire body, and especially to the facial muscles,” says Cecilia Wong, an expert in the field of aesthetic medicine and founder of the Cecilia Wong brand. “A little self-massage, performed a few minutes a day, helps improve blood circulation.” Place your middle fingers at the inner corners of your eyes and your index fingers at the outer corners so that your fingers form a “V” shape. Gently make small circular movements clockwise without causing yourself discomfort, feeling only light pressure on the facial bones. Continue the massage for 40–50 seconds, preferably before bed.
2. Master facial yoga
All the positive benefits that yoga brings to the body are equally beneficial to the face. “Face Yoga helps tighten the skin, tone muscles and give the face a fresh look, providing a natural lift,” recommends Daniel Collins, creator of Face Yoga. “Alternating muscle relaxation and tension during exercise prevents the appearance of wrinkles.” Try simple facial exercises daily. Make your mouth round, as if you were drawing the letter “O,” then close your lips and smile as wide as possible without exposing your teeth. Repeat this complex six times. After this, maintaining a smile, place your index finger on your chin and gently pull your jaw up and down, while making slight movements of your head in the opposite direction. Repeat several cycles.
In addition to exercise, it is important to remember to breathe properly during exercise. Deep and measured breathing helps improve blood circulation in the facial tissues, which contributes to their better nutrition and cell renewal. Also, do not forget to pay attention to relaxing your facial muscles after training – this will help avoid unnecessary tension and prevent the appearance of new wrinkles.
To enhance the effects of yoga for face you can use massage rollers made of jade or rose quartz, which stimulate lymphatic drainage and help reduce swelling. Regular combination of these techniques will help maintain youthful skin and give your face a natural glow.
3. Stay physically active
Regular aerobic exercise improves the functioning of the cardiovascular system and strengthens muscles, reducing the risk of age-related diseases. It is recommended to perform a minimum of 150 minutes of moderate exercise or 75 minutes of vigorous physical activity each week.
Strength training stimulates the production of growth hormones and improves bone density, preventing osteoporosis. Add bodyweight or weight training exercises 2-3 times a week.
Flexibility and coordination are important to maintain mobility and reduce the likelihood of injury. Yoga or stretching done 3-4 times a week improves balance and reduces muscle tension.
Track your progress with a fitness tracker or daily activity log to stay motivated and identify areas for improvement.
