( For the texts and pictures books, publications, guidelines for example in awmf.org and contributions of colleagues were consulted.)

anti-aging measures

fitness-fruits

Avoid consumption of toxins (smoking, alcohol)

Ensure adequate sleep (6-8 hours )

Sufficient quantity of water (2-3 liters / day)

Regular physical training ( 3 times a week for 30-60 minutes)

Provide adequate humidification (40-60%)

Reduce stress as possible

Hormones checked, adjust as required (hormone patches, oral hormone therapy)

Ensure healthy nutrition

As the UV light has the strongest influence on skin aging, particular attention should be paid to the sunscreen. Direct sun exposure should be avoided in the period between 11.00 und 15.00 clock as possible. If this is unavoidable, a sunscreen with a high sun protection factor, according to skin type ( SPF 20-50 ) should be used in the UVB, with a high sun protection in the UVA and infrared. Conveniently, the morning application of skin care products with integrated high sun protection factor.

 

Anti- aging diet :

recommended:

Brocoli, tomatoes, red peppers, zucchini, spinach, soy, fish (mackerel, salmon, sardines), fruit, olive oil , legumes, whole grains

Polyunsaturated fatty acids ( fish oil)

Vitamins A, C, E

Carotenoids ( beta carotene)

Flavonoids (green tea, coffee berry, tomato, red fruit , etc. )

Immune enhancement: Probiotic foods (lactobacilli)

Zinc

Red grape juice, red wine, green tea

The mechanisms of light-protecting food supplements should be antioxidant effects, but also other as yet unknown effects.

 

Unfavorable are :

red meat and sausages, animal fats, chips, fries, candy, sugar, alcohol

high fat nutrition

 

With topically applied agents

Vitamin A acid cream: perform a Neuschichtung peeling of the epidermis and flattening of wrinkles

Retinaldehyde: acts similar to vitamin A acid, but less irritating

Hyaluronic acid gels: increase the humidity of the stratum corneum and epidermis strongly

Vitamin C: protects against sun damage, increase collagen production

Vitamin E: antioxidant that protects against cell damage caused by free radicals

Phytoestrogens: increase the skin’s moisture

Coenzyme Q 10: antioxidant, reduces the roughness of the skin

 

 

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