Anti-Aging From the Inside Out

There are so many reasons to embrace getting older. Post-college what-do-I-do-with-my-life syndrome? Over. The whole plastic-container-as-furniture thing? Long gone, thankfully. But it's hard to feel psyched about creaky knees, drooping energy, drooping... other things. It's no wonder women line their medicine cabinets with "magic serums" and hit the plastic surgeon's office for a little poke here and a little tuck there.

Do whatever works for you--just don't make the mistake of tackling your outsides while ignoring your insides. Experts say the best anti-aging "treatments" are the foods we eat, exercise we get, and daily habits we keep. "The body ages along several pathways, all of which operate from the inside out," notes David L. Katz, M.D., founding director of Yale University's Prevention Research Center. "Some basic lifestyle tweaks can help reduce these processes and have a noticeable effect right at the cellular level."

Everything from a calm morning commute to a nourishing dinner tonight can make you look younger tomorrow. And the same habits that improve your appearance also help keep serious illnesses like heart disease and cancer at bay. The result? A longer, better, and--yes--prettier life.

TAKE A WALK WHILE THE COFFEE BREWS

It'll do you good right down to your bones. The fact is that bone mass peaks around age 30. After that, bone loss progresses at about 1 to 2 percent per year, says exercise physiologist Steven Hawkins, Ph.D. But regular weight-bearing activity like walking or jogging actually increases bone density. Aim for 20 to 30 minutes first thing in the a.m. to ensure that you do it.

GET ICY

Rub a few ice cubes on your face for a minute. It's not just a wake-up call--by chilling the skin, you slow the metabolic activity that can lead to visible signs of aging, says Ava Shamban, M.D., a Beverly Hills, CA--based dermatologist. Once you remove the ice, blood rushes to the skin's surface to help carry away some of the toxins that cause wrinkling.

EAT A BREAKFAST OF ANTI-AGING CHAMPIONS

Diet can be a powerful weapon against aging. Or it can make you look and feel old before your time. This is your first chance of the day to make the right choice, so ditch the chocolate croissant or sugary cereal for a more balanced morning meal. Health experts believe that a diet high in white flour, sugar, and processed foods creates inflammation in the body that harms your heart, brain, and kidneys--as well as the body's largest organ, your skin. Numerous studies have shown that low-grade inflammation causes cellular deterioration that shows up as wrinkling, sagging, and other signs of age, notes dermatologist Nicholas Perricone, M.D. The ideal anti-aging diet, he says, is rich in healthy fats (found in omega-fortified eggs and foods like avocados and salmon), to reduce inflammation; high in protein, to boost cellular repair; and loaded with the antioxidants you get from fruits and veggies. So start the day with, say, an omelet and fresh fruit, Perricone suggests. It's like a facial for breakfast.

CHILL OUT--IT'S JUST TRAFFIC

Don't let commute chaos make you feel a full 10 years older by the time you get to work. "Agitation and anxiety flood your body with stress hormones like cortisol," says Frank Lipman, M.D., an integrative and functional medicine physician in New York City. Over time, these stress hormones spur the excess inflammation blamed for much of the aging process. While there's not much you can do about that jackknifed tractor-trailer, you do have control over your reaction to traffic. Do a mini meditation--researchers have found that it helps prevent the effects of aging on the prefrontal cortex, the area of the brain that manages self-control. Simply feel your body press against the seat, and focus on breathing deeply in and out, says Lipman; you'll dial down the activation of those stress hormones. Not working? Turn up the radio and find a song to sing along to. "Anything you can do to distract yourself from what's driving you crazy will help reduce stress levels."

NOSH ON SOME BERRIES

Turn your mid-morning snack into a brain booster. Eating blueberries and strawberries may help stave off the cognitive decline that accompanies aging, thanks to their high levels of natural antioxidants called flavonoids.

WALK TO THAT OTHER LUNCH PLACE

You know, the one that's a bit farther away. "Even just 15 minutes of exercise at a time will allow you to reap some anti-aging benefits," says trainer Bob Greene, author of Twenty Years Younger. If you can make it to the gym to add simple weight-training exercises like squats, lunges, and push-ups to your cardio routine, even better. "Aerobic activity is important, but strength training is also key to reducing some of the biggest effects of aging, like low muscle tone and a slowing metabolism," he adds. "It tells your body that it has to hang on to that muscle and bone because it needs it."

EAT SOME GREENS--AND REDS, AND ORANGES

Get in the big-salad habit for lunch: It's the best way to load your body with antioxidants. Why's that important? As we go through life, we are exposed to toxins everywhere we go--from air pollution, UV rays, chemicals, cigarette smoke... and the list goes on. The result is the formation of free radicals, those bad-guy molecules that travel through your body damaging cells, contributing to inflammation, and speeding up the aging process. So fill your plate with spinach, mesclun, or other nutrient-packed dark leafy greens. Then add a rainbow of colors, from yellow peppers to red tomatoes and orange baby carrots. "The wider the variety of veggies and colors, the more benefits you'll get," says Katz.

TAKE A POWER PILL

Even salad eaters have a hard time packing their diets with the required amounts of some anti-aging nutrients. An example? Lutein and zeaxanthin, which are found in egg yolks and greens like kale. To make sure you're getting enough--and reaping such benefits as skin elasticity and some protection against the sun--pop 10 mg of lutein and 0.6 mg of zeaxanthin after lunch, since they're best absorbed with a small amount of fat, like that olive oil--based vinaigrette in your salad.

FIDGET, STAND UP, GO SAY "HI" TO SOMEONE

Sitting all day long can slow down your metabolism--and it's already getting pokey as you age. So be an antsy person. "As soon as you stand up, you start to activate your body's metabolic engines," says James Levine, M.D., an obesity expert at the Mayo Clinic in Rochester, MN. "Your insulin receptors become more sensitive and your blood pressure improves." Try standing up for phone calls, or just fidgeting at your desk to get the blood flowing.

TRY GREEN TEA (YOU KNEW THAT WAS COMING, RIGHT?)

All the anti-aging hype is real: Several recent studies have found that compounds in green and white tea can help minimize brain aging by reducing the damage caused by free radicals. And green tea can help protect against certain cancers and even reduce wrinkle-causing sun damage by minimizing cellular inflammation. Add a little honey if that'll get you in the habit.

TRADE FACEBOOK FOR FACE TIME

The next time you're tempted to cancel after-work plans with your pals, remember this: Friends are a powerful weapon that could slow down the aging process by reducing stress. And according to Harvard researchers, strong bonds even boost brain health as you get older. Drinks on you!

MAKE LIKE SHAKIRA

Whether you hit up a Zumba class or just bop around in your kitchen while making dinner, research tells us that a little dancing may boost brain power. One study found that people who dance four or more times a week have a 76 percent lower dementia risk than un-dance-y types.

EAT A FISHERMAN'S DINNER

Omega-3 fatty acids are great for your heart, may help ward off dementia, and can even help dial down inflammation. That's one reason why experts recommend eating at least two servings of fish that contain these "good fats"--like salmon, albacore tuna, and sardines-- every week. Pair them with a high-fiber whole grain. "Fiber works on so many levels," notes Mark Moyad, a preventive medicine researcher at the University of Michigan Medical Center in Ann Arbor. "It reduces inflammation, improves immune function, lowers cholesterol and blood-sugar levels, and helps fight off a wide variety of other internal anti-aging problems--even belly bulge."

EVEN THE CHORE SCORE

Don't quietly seethe because you're loading the dishwasher while your guy plays Plants Vs. Zombies. It's time to speak up. Suppressing conflict literally eats you up inside: "When you feel powerless, it can actually lead to physical changes in your body," says life coach Lauren Zander. "Those negative feelings add to your stress level." Switch spots and indulge in a little playtime yourself.

WATCH 30 ROCK (OR WHATEVER)

If only the beauty companies could bottle Liz Lemon. "Laughter is one of the best cures for stress," says Robin Miller, M.D., an internist and integrative medicine specialist and coauthor of The Smart Woman's Guide to Midlife and Beyond. It releases feel-good hormones and counts as exercise: "Laughing works the muscles in your face and body, engages the respiratory muscles, raises your heart rate, and sends more oxygen to tissues," she adds. Blerg!

TRY A D.I.Y. MASSAGE

It's the perfect thing to do in front of the TV: Use a foam roller to release muscle tension and give your posture a boost, says Ashley Borden, a Los Angeles--based fitness expert. "This D.I.Y. massage breaks up the fascia--the tissue surrounding the muscle fibers--which brings more blood flow to your muscles so you'll stand taller and move more easily," she says. It doesn't have to take long: Spend just a minute each rolling along some of your knottiest areas; for most of us, that's the mid- and upper back, triceps, and quads. Optional but also excellent: Get a massage from your guy.

DIG INTO THE CHOCOLATE STASH

Ice cream and cookies do no favors for your metabolism as you get older, but somehow the day's not over without a little chocolate, right? Research has found that just like fruits and vegetables, dark chocolate contains antioxidants that have anti-aging health benefits. Just keep it to a square or two, for calorie reasons.

STRIKE A TREE POSE

As you get older, "the small bones in your inner ear begin to lose their function," says Hawkins. The result: Your balance gets out of whack. But certain yoga postures, like the tree pose, can help you ward off wobbling--and you can do it in your pj's. Stand near the edge of your bed and place your hands in the center of your chest in a prayer position. Lift your right foot and press your right sole and heel against the inside of your left calf or your left thigh, with your right knee turned out. Hold here for 30 to 60 seconds, breathing evenly, then switch sides and repeat.

CHARGE UP YOUR TOOTHBRUSH

No reason to give up wine or coffee, but you should know that as you get older, your teeth start to stain more easily, says Cindy Flanagan, D.D.S., a spokesperson for the Academy of General Dentistry, in Houston. To keep your pearlies white, use an electric toothbrush. "It's the most effective way, besides bleaching, to remove the tartar that makes your teeth look yellow," Flanagan says.