We all (or almost) want to rejuvenate, without necessarily going through Botox or exerting superhuman efforts. And fast enough to do because seeing results is motivating. It is in this spirit that we have selected these anti-aging solutions, from the simplest to the most original, always pleasant and effective.
At 30, good anti-aging practices
We take more juice
Why: “Homemade fruit or vegetable juices are better accepted by those who do not like vegetables very much, notes Julie Delorme, dietician-nutritionist. Fiber is removed, but it is better to get vitamins and minerals from food than by swallowing capsules. ”
How? ‘Or’ What: “Doing a cure of two to three days maximum, allows you to rest your intestines and reconnect with your feelings of hunger. ” A good idea, therefore, coupled with a starter effect to take care of yourself. To do this, drink as much juice as you need, eating a banana or avocado if you are hungry.
Read also: Vegetable juice: a controversial detox trend
We charge Nike + Fuel
Why: a sedentary lifestyle has become the number one public enemy of good health. The risks of overweight, obesity, diabetes and cardiovascular disease increase with the number of hours spent sitting.
How? ‘Or’ What: a study from the University of Utah (United States) shows that walking for two minutes per hour increases life expectancy. To motivate yourself, you can load the Nike + Fuel app if your phone has a built-in step counter, or if not, a Runtastic pedometer (for Android, on Google play). These new tools will help you reach 10,000 steps per day to become super-active.
We pedal in the face of the action
Why: “It’s quite fun, says Dr. Frédéric Saldmann, author of Taking charge of your health (ed. Albin Michel). Scientists measured calorie expenditure in front of a horror movie. The more stressful the movie, the more the basal metabolism increases. ” Watching the Shining sitting on your sofa can lose 184 calories! However, there is no question of working crisps without doing anything in front of the TV.
How? ‘Or’ What : three times a week, watch your favorite series while pedaling on an exercise bike (from 100 € at Intersport, space-saving elliptical Domyos VE 200 Silver, 149 €, Decathlon). “We get a taste for it thanks to the soap opera effect”, says Dr. Saldmann.
Smoker, we test the e-cigarette
Why: tobacco accelerates the aging of all organs. The effect is major on the skin. Wrinkles, spots, puffiness, facial contours … researchers have studied the quality of the skin of 79 pairs of identical twins, smokers or not, and the results are clear. Despite the questions that persist about its long-term safety, the e-cigarette helps smokers to stop or reduce their tobacco consumption.
How? ‘Or’ What : choose a model that benefits from Afnor standards in order to prevent a battery from overheating and exploding in your hand and with an e-liquid containing quality ingredients (standards XP D90-300-1 and XP D90-300-2 ).
Read also: Does the electronic cigarette really allow you to stop smoking?
At 40, good anti-aging practices
We sleep more
Why: lack of sleep doesn’t just depress your mood or your immune system. It also affects facial features as well as the quality of the skin. However, we do not always know to what extent this fatigue ages and gives a sad look.
How? ‘Or’ What: for two weeks, we sleep 8 hours a night, no less.
Read also: Homeo, essential oils … natural solutions to fall asleep
We expose ourselves to the cold
Why: whole body cryotherapy lowers the skin temperature by about 8 ° C. This effect, coupled with vasoconstriction of the vessels, improves performance and recovery at the same time as it reduces inflammation and pain.
How? ‘Or’ What : First check with your doctor that there are no abnormalities (hypertension, cardiac, respiratory, or circulatory problems) preventing you from staying one to four minutes at – 110 ° C. Then, prefer a center under the responsibility of a physiotherapist or a nurse (addresses on cryotechno.com, Cryokiné in Marseille …). A session costs between 45 and 50 € and is enough to feel much healthier.
We treat ourselves to a detox yoga
Why: “It’s yoga with more twists to mobilize the digestive system and more inverted postures to massage and cleanse the organs, says Nadège Lang, creator of Yoga and co, in Paris. It also emphasizes the work of the thigh muscles and makes you sweat more to eliminate ”.
How? ‘Or’ What :“It is better to start with one session per week before embarking on an internship”, advises the professor. Many rooms now offer this course. If you can’t find one, a very well done video is available on YouTube: Detox Yoga, by Yoga with Adriene. It is advisable not to eat before.
We dare the anti-stress coloring
Why: it is a moment devoted solely to oneself, which allows you to clear your head. Breathing calms down without you thinking about it.
How? ‘Or’ What : choose a time when you can isolate yourself mentally, and a notebook whose models you like. The rewarding effect of doing it yourself will be even greater.
At 50 and over … good anti-aging practices
We take care of its appearance
Why: standing straight makes you look taller, younger, and gives a dynamic look.
How? ‘Or’ What: to work on your posture, straighten up, tighten your stomach, imagine a thread connecting your head to the sky. To build muscle and tighten the skin of the arms, do 10 minutes of dumbbells (1 kg) every day.
We cook a veggie day
Why: some 35% of adults do not eat enough vegetables * which nevertheless reduce the risk of overweight, obesity, and cancer. Eating at least one veggie day per week allows you to eat more vegetables and reduce your meat consumption which, ideally, should not exceed 500g per week.
How? ‘Or’ What: To get the right dose of protein, Julie Delorme offers for breakfast two slices of wholemeal bread spread with almond or hazelnut puree.
For lunch or dinner: 150 to 200 g of quinoa salad, lentils, tofu; vegetarian chili, a plate of pasta with zucchini, eggplant, tied with grated tomato and pesto, or vegetarian couscous with fruit. “Vitamin C in fruits and vegetables helps fix iron in pulses. Tea, which has the opposite effect, is drunk without meals. ”
* Source: INCA2, National individual study of food consumption 2006-2007.
We hike in freedom
Why: “The ideal duration of the holidays is one week, to be programmed two months before because thinking about it increases the pleasure, said Dr. Saldmann. The benefit continues for five weeks after return. ”
How? ‘Or’ What : book a walk in the mountains, in the forest, or in the desert. Tour operators offer to get away from everyday life at affordable prices (La Balaguère, Chamina voyages, etc.).
We get a massage
Why: “Shiatsu relaxes, relaxes the muscles and activates the circulation of blood and energy”, explain Sayaka Nagatomo and Tiphanie Buisson, co-founders of the Yuzuka space in Paris. This manual technique identifies and restores imbalances.
How? ‘Or’ What: schedule one session per week for the first two weeks, then once per month. To find a practitioner: French Federation of Traditional Shiatsu, tel. : 01 42 29 64 22.