Long Life in Pictures: Tips on Sleep, Diet, and More
Long Life in Pictures: Tips on Sleep, Diet, and More
Protect Your DNA
As you age, the ends of your chromosomes -- called telomeres -- become shorter. This makes you more likely to get sick. But lifestyle changes can boost an enzyme that increases their length. Plus, studies show diet and exercise can protect them. The bottom line: Healthy habits may slow aging at the cellular level.
Play to Win
An 80-year study found that people who are conscientious -- meaning they pay attention to detail, think things through, and try to do what's right -- live longer. They do more things to protect their health and make choices that lead to stronger relationships and better careers.
Make Friends
Here's one more reason to be grateful for your friends -- they might help you live longer. Australian researchers found elderly social butterflies were less likely to die over a 10-year period compared to people with the fewest friends. A look at results from 148 more studies shows a clear link between social ties and a long life.
Choose Your Friends Wisely
Your friends’ habits rub off on you, so look for buddies with healthy lifestyles. Your chances of becoming obese go up if you have a friend who adds extra pounds. Smoking also spreads through social ties, but the good news is that quitting is also contagious.
Quit Smoking
It's no secret that giving up cigarettes can lengthen your days, but the amount of extra time may surprise you. A 50-year British study shows that quitting at age 30 could increase your lifespan by an entire decade. Kicking the habit at age 40, 50, or 60 can add 9, 6, or 3 years to your life, respectively.
Embrace the Siesta
A siesta is standard in many parts of the world, and now there's scientific evidence that napping may help you live longer. A study that involved 24,000 people suggests those who have a regular snooze are 37% less likely to die from heart disease than those who rarely steal a few winks. Researchers think naps might help your heart by keeping stress hormones down.
Follow a Mediterranean Diet
The Mediterranean diet is rich in fruits, vegetables, whole grains, olive oil, and fish. An analysis of 50 studies involving more than half a million people confirms the benefits. It can put a serious dent in your risk of metabolic syndrome -- a mix of obesity, high blood sugar, increased blood pressure, and other factors that make you more likely to get heart disease and diabetes.
Eat Like an Okinawan
The people of Okinawa, Japan, once lived longer than any other group on Earth. The region's traditional diet, which is high in green and yellow vegetables, and low in calories gets the credit. Plus, some Okinawans made a habit of eating only 80% of the food on their plate. Younger generations have dropped the old ways and aren't living as long as their ancestors.
Get Hitched
Married people tend to outlive their single friends. Researchers say it's due to the social and economic support that wedded bliss provides. While a current union offers the greatest benefit, people who are divorced or widowed have lower death rates than those who've never tied the knot.
Lose Weight
If you're overweight, slimming down can protect against diabetes, heart disease, and other conditions that take years off your life. Belly fat is bad for you, so focus on deflating that spare tire. A 5-year study of Hispanics and African-Americans suggests eating more fiber and exercising regularly are great ways to whittle your middle.
Keep Moving
The evidence is clear -- people who exercise live longer on average than those who don't. Dozens of studies show that regular physical activity lowers your risk of heart disease, stroke, diabetes, some forms of cancer, and depression. It may even help you stay mentally sharp in into old age. Ten-minute spurts are fine, as long as they add up to about 2.5 hours of moderate exercise per week.
Drink in Moderation
Heart disease is less common in moderate drinkers than in people who don't drink at all. On the other hand, too much alcohol pads the belly, boosts blood pressure, and can cause a host of other health problems. If you drink alcohol, the limit should be one drink a day for women and one or two for men. But if you don't drink, don't start. There are better ways to protect your heart!
Get Spiritual
People who attend religious services tend to live longer than those who don't. In a 12-year study of people over age 65, those who went more than once a week had higher levels of a key immune system protein than their peers who didn't. The strong social network that develops among people who worship together may contribute to your overall health.
Forgive
Letting go of grudges has surprising physical health benefits. Chronic anger is linked to decreased lung function, heart disease, stroke, and other ailments. Forgiveness will reduce anxiety, lower blood pressure, and help you breathe more easily. These benefits tend to increase as you get older.
Use Safety Gear
Accidents are the fifth most common cause of death in the U.S., and the top cause of death for people ages 1 to 24. Wearing safety gear is a simple way to boost your odds of a long life. For example, seatbelts reduce the chances of death or serious injury in a car wreck by 50%. Most deaths from bike accidents are caused by head injuries, so always wear a helmet.
Make Sleep a Priority
Getting enough good quality sleep can lower your risk of obesity, diabetes, heart disease, and mood disorders. It'll also help you recover from illness faster. Burning the midnight oil, on the other hand, is bad for you. Snooze for less than 5 hours a night and you might boost your chances of dying early, so make sleep a priority.
Manage Stress
You'll never completely avoid stress, but you can learn good ways to control it. Try yoga, meditation, or deep breathing. Even a few minutes a day can make a difference.
Maintain a Sense of Purpose
Hobbies and activities that have meaning for you may lengthen your life. Japanese researchers found men with a strong sense of purpose were less likely to die from stroke, heart disease, or other causes over a 13-year period compared to those who were less sure of themselves. Being clear about what you're doing and why can also lower your changes of getting Alzheimer’s disease.
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Better Sex After 50
Sex After 50
As we age, the hope for a good sex life doesn’t have to change as our bodies naturally transform. But for older people having sex, challenges often arise for both men and women related to medical problems, surgeries, and changes in body appearance both in oneself and one’s partner. Unfortunately, spicing up our sex lives sometimes takes a back seat to facing the new reality of our aging bodies. But it’s never too late to regain the vigor and excitement of past sexual pleasure. Learn to overcome worrisome health obstacles for a gratifying and enjoyable sex life, no matter your age.
Sexual Changes in Women
As women age they may notice sexual changes as well. Some of those changes are welcome, and others not so much.
Sex Challenges for Women as They Age
An older woman may also notice unwanted sexual changes as well. Her appearance may change with the arrival of wrinkles or gray hair, making her feel less attractive as she ages. That can impact her sexual desire. In addition, physical changes can occur. As women age, hormones decrease, causing the vaginal wall to become thinner, drier, and more irritated. This can make sex unpleasantly painful. Friction from intercourse may cause micro-tears in the vaginal wall, which can cause pain and bleeding. Prescription medications and over-the-counter lubricants can help. Talk to your doctor if this is a concern for you.
Sex Benefits for Women as They Age
Some sexual changes that come with aging can be positive for women. Older women have often learned what excites them, and may be more inclined to share that with their partners than a woman who is younger and less experienced. For an older woman, her sexual experiences can also transform into body confidence and sexual prowess. In addition, the worry of an unwanted pregnancy disappears after menopause or following a hysterectomy. In this way, many older women enjoy sex more freely.
Sexual Changes in Men
Men will also start to notice changes in their bodies with age.
Sex Challenges for Men as They Age
Along with sex benefits, older men may find aspects of sexuality more challenging than they used to. It may take longer to get an erection, and erections may not be as large or firm as they used to be. Men may need more foreplay for an erection to occur. They may produce less semen. After ejaculation, loss of erection may happen more rapidly, or it can take longer to get another erection.
Erectile dysfunction (ED), or the loss of ability to get or maintain an erection, occurs in up to 65% of men over age 65. Men who have heart disease, high blood pressure, or diabetes may find that these conditions contribute to impotence, either because of the health problems themselves or the medications used to treat them.
Sex Benefits for Men as They Age
Age comes with experience, and an experienced older man is often more attuned to the importance of foreplay in turning on their partners. Older men are more likely to know that slowing down and paying attention to a partner’s pleasure is a crucial part of good sex. Older men may also last longer and take longer to orgasm as an adjustment to their bodies’ slower arousal period.
Healthy Enough for Sexual Activity?
There are several causes of sexual problems that can occur with age. Illness, disability, and even medications used to treat medical conditions can affect sexual performance and enjoyment. However, most people can have a satisfying sex life even with medical issues. On the following slides we will discuss some of the more common causes of sexual dysfunction associated with aging and offer tips for solving those issues.
Arthritis and Your Sex Life
Arthritis causes joint pain that can make sexual intimacy uncomfortable. Exercise, rest, warm baths, and experimenting with different positions may alleviate this pain. If pain is severe, talk to your doctor as medications may help, or joint replacement surgery may be needed.
Sex Positions for Arthritis Sufferers
- For men with back pain, a side-by-side sex position takes pressure off the back and other joints. In this position, both partners lie facing one another with their legs interlaced. This position is also good for people who have recently had hip replacement surgery, particularly if that person’s leg is on top.
- For a woman with arthritis in the hips or knees, she may be more comfortable lying at the edge of the bed with her partner either standing or kneeling in front of her.
- If a man has arthritic knees, he may experience less painful sex if he lies down while his partner straddles him on top.
- If both partners have painful, arthritic hips, they may want to have the woman lie on the bottom with pillows propping up her bent knees. The man lies between her legs and himself in a “push-up” position with bent knees and straight arms.
Overcoming Chronic Pain
Other conditions that cause chronic pain can interfere with sexual function as well. Bone and muscle conditions, shingles, poor blood circulation, or blood vessel conditions can lead to sleep problems, depression, isolation, and difficulty moving (mobility). All that can lead to difficulty with sexual relations between older people. Many of these issues can be treated. Talk to your doctor if you experience chronic pain.
Safe Sex With Diabetes
In men, diabetes can cause erectile dysfunction (ED, also called impotence). Diabetes can also cause retrograde ejaculation, causing semen to travel backward into a man’s bladder instead of out of the penis. Medical treatment can help.
In women, diabetes can cause sexual problems including vaginal dryness, painful intercourse, decreased libido, and lack of sexual arousal and orgasm. Over-the-counter lubricants can sometimes help.
Men and women with diabetes should talk to their doctor if they experience any sexual symptoms due to their illness, as there are medications that may be helpful.
Sex After a Heart Attack
Heart disease is another medical condition that can lead to sexual problems. Hardening and narrowing of the arteries (atherosclerosis) can impede blood flow, and high blood pressure (hypertension) also impairs blood flow, both of which can lead to problems with erections in men.
Heart disease can lead to a heart attack. Most people can eventually resume sexual activity following a heart attack about three to six weeks after their condition becomes stable again. Follow your doctor's advice regarding sexual activity after a heart attack.
Sexual Health: Incontinence
Bladder dysfunction in men and women can affect one’s sex life. Common problems include overactive bladder, poor control of sphincter muscles, urine retention problems, and urinary tract infections (UTIs). Sexual activity can cause pressure on the bladder, which may cause incontinence (leakage of urine), a problem that makes many avoid sex. These conditions can usually be treated.
Sex After a Stroke
Stroke doesn't usually affect a person's ability to have sex, but it may cause problems with erections. Communication problems could arise from aphasia (loss of speech), and these may be reduced by learning to communicate with touch.
Drugs prescribed for stroke victims such as tranquilizers, sleeping pills, and high blood pressure medication can sometimes interfere with sex. In the case of high blood pressure medications that may cause impotence, one solution may be to plan for sex before taking the medication. For women on birth control, a change in birth control medication may make sex less difficult.
Stroke can also impact one’s sense of touch. If this is the case, remind your partner of areas that may be paralyzed and ask him or her to approach you in places that are not affected. If a stroke results in weakness or paralysis, different sexual positions or medical devices can make sexual intercourse possible.
Sex Positions After a Stroke
The missionary position may not be ideal following a stroke, particularly if a man has experienced weakness or paralysis on one side of the body. Instead, consider having sex side by side, with both partners facing one another and legs interlaced. Also, a position with the affected man’s partner on top may be best following a stroke.
Sex After Surgery
Surgery may cause stress and pain in the short term. However, most people can resume their normal sex life after surgery—even after genital surgery. Talk to your doctor about when you can resume sexual activity following surgery.
A Hysterectomy and Your Future Sex Life
As women age, some will need a hysterectomy, a surgery in which the uterus is removed. For many women, a hysterectomy can make sex less painful, which may lead to more orgasms and better sexual satisfaction for women who have fully healed from their surgery.
In contrast, about 20% of women report a less pleasurable sex life following hysterectomy. This may be related to whether a woman prefers vaginal or clitoral orgasms. While the surgery is unlikely to impact the nerves that allow for clitoral stimulation, hysterectomies may damage or sever nerves that stimulate the vagina and cervix.
How Long to Wait for Sex After a Hysterectomy
Immediately following a hysterectomy, women are often advised not to have sex for a period of 6 weeks or more, after the approval of a doctor. Having sex before the doctor has approved may lead to complications.
Counseling Options
If a woman feels she can no longer enjoy sex after a hysterectomy for reasons that are not physical in nature, or if a man feels his partner's femininity is affected by the surgery, counseling may help.
Mastectomies and Female Body Image
As a woman ages, her likelihood of having breast cancer increases. In some cases of breast cancer, a mastectomy is needed to remove all or part of the breast.
When a woman is treated for breast cancer, the surgery and related chemotherapy, tamoxifen medication, and chemically-induced menopause can disrupt sexual arousal and orgasm.
How Can Mastectomies Affect Body Image?
A woman may lose her desire or feeling of being desirable following a mastectomy. After the surgery, many women may question what it is that makes them feel feminine. Support groups can help, as can programs like the American Cancer Society's "Reach to Recovery." Breast reconstruction can also be performed.
While less common, men can also develop breast cancer, and the disease makes their bodies produce more female hormones which can lower a man's sex drive.
Sex After a Prostatectomy
Certain health conditions that men can develop as they age include prostate cancer, BPH (benign prostatic hyperplasia), acute urinary retention, urinary tract infection (UTI), hemorrhage or recurrent hematuria, bladder outlet obstruction, or renal insufficiency. These conditions may require surgery to remove all or part of the man's prostate. This is called a prostatectomy.
Can I Have Sex After a Prostatectomy?
Following surgery, men may develop urinary incontinence or erectile dysfunction (ED, also called impotence). If total removal of the prostate gland is required (radical prostatectomy), talk to your surgeon about options to save the nerves that go to the penis so an erection will still be possible following the procedure.
Along with physical changes, a man may have psychological fears that accompany a prostatectomy. While some of those fears may be justified, many are not based on fact. It is important to remember, for instance, that you cannot pass on cancer through sexual activity. Erections are still safe if you are using a catheter. If you have had prostate cancer, having sex won’t impact your chances of the cancer returning one way or the other.
Sex, Medication, and Alcohol
A common cause of sexual problems can also be side effects of medications such as blood pressure medications, antihistamines, antidepressants, tranquilizers, appetite suppressants, diabetes drugs, and ulcer drugs. Other drugs can lead to erectile dysfunction (ED, or impotence) or cause difficulty ejaculating in men, and some drugs can cause loss of sexual desire in women. Talk to your doctor if you experience side effects from medications you are taking. Your doctor may be able to prescribe a different drug.
Alcohol in excess can cause erectile problems in men and delayed orgasm in women.
Safe Sex and Pregnancy Prevention
Even though older women may be approaching menopause and have irregular periods, pregnancy is still possible. Sexually-transmitted diseases (STDs) continue to pose a risk no matter what age you are.
Can I Get Pregnant After Menopause?
Until a woman is post-menopausal (no period for 12 consecutive months) pregnancy is still possible.
Safe Sex and STDs
Sexually-transmitted diseases (STDs) are possible at any age. While young people are more likely to become infected, older people having sex are vulnerable to STDs. Types of STDs include:
- Chancroid
- Chlamydia
- Pubic Lice (Crabs)
- Ectoparasitic Infections
- Genital Herpes
- Genital Warts (HPV: Human Papillomavirus)
- Gonorrhea
- Hepatitis B and C
- HIV/AIDS (Human Immunodeficiency Virus/Acquired Immune Deficiency Syndrome)
- LVG (Lymphogranuloma Venereum)
- Syphilis
- Trichomoniasis
- Urethritis
Older women are more likely than younger women to have been infected with Trichomonas, a parasite spread during sexual intercourse.
Medicare offers no-cost STD screenings for seniors. Practice safe sex to reduce your risk of STDs.
Safe Sex and HIV/AIDS
The number of older people who are diagnosed with HIV/AIDS is increasing. People over age 55 account for one quarter of people living with HIV/AIDS in the U.S., according to the US Centers for Disease Control and Prevention (CDC). Older Americans are also more likely to be diagnosed with an HIV infection later in the course of the disease.
Those at risk of HIV infection include those with more than one sexual partner, people who are recently divorced, widowed, and are having unprotected sex. Always use a latex condom during sex to protect yourself from HIV/AIDS and other sexually-transmitted diseases (STDs). Medicare offers no-cost STD screenings for seniors.
How Do Emotions Impact Good Sex?
Sexuality is often tied into both our physical and psychological well-being. Men may fear that erectile dysfunction (ED) will be a problem, and that worry in itself can trigger episodes of impotence. Women may become concerned their looks make them less desirable to their partner. That can affect her enjoyment of sex. In addition to normal daily stressors, older people may be concerned about aging, illness, retirement, and other life changes, which can affect performance sexually. Help is available. Talk with a doctor or counselor about your concerns.
Senior Dating
If you are senior and single you may find it more difficult to find a partner with whom to share intimacy. Women live longer than men and outnumber men as we get older. Meet new people by participating in social activities you enjoy and where other seniors will be present. Look for local senior centers, adult education classes, or county recreation activities.
Online Dating for People Over 50
There are lots of dating sites online designed to help singles over 50 connect. Setting up an online dating profile lets you reach more potential dates and can help you get to know someone first before deciding to meet face-to-face. Keep safety in mind and don’t reveal anything too personal at first, such as your address or place of business. It’s also a good idea to meet in a safe, public place for your first date.
Talk to Your Doctor About Sex
If your sex life is not what it used to be, talk to your doctor. Depending on the cause, there may be a treatment. For older women, the most common problem is dyspareunia, which is painful intercourse caused by a number of different conditions including poor vaginal lubrication (vaginal dryness). Vaginal dryness may be treated with over-the-counter lubricants or estrogen. For men, erectile dysfunction (ED) is a common concern and there are a number of prescription medications that can help. Maintain open communication with your doctor and let him or her know your concerns.
Having a Better Sex Life as You Get Older
It's possible to have a healthy, active, great sex life as you get older. A key component of that is to maintain a healthy, active body. Exercise, reduce stress, eat a balanced and nutritious diet, drink lots of water and juice, and don't smoke or drink. See your doctor for checkups regularly. If you care for your body, you can maintain a healthy sex life as you age.
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How to Avoid Caregiver Burnout
Take Time for You
Even just a few minutes can make a difference and help you recharge. Try yoga before breakfast, slip out for a 10-minute walk, and keep up with your favorite hobby. This lowers your stress, which may help you be a better caregiver.
Know Your Limits
List all the tasks you need to do in a week, including dressing and bathing a loved one, rides, cooking, and household chores. Consider which ones someone else might be able to do. Remember to say no when you need to, and set boundaries so you can stay ready to help.
Stick to a Routine
Your daily habits can make your life simpler. A routine can help you feel in control and can let your loved one know what to expect. Consistency is especially important for people with dementia, because it provides a sense of security.
Ask for Help
Even a few hours "off duty" can help you recharge. Think of family, friends, or neighbors to call when you need a break. Insurance may pay for a home health aide. Adult day-care centers can give you a breather while your loved one enjoys some social activity. Your local Area Agency on Aging can tell you where to find help. And hospice programs can help terminally ill people and their families.
Get Enough Sleep
Relaxation exercises, such as deep breathing, may help you at bedtime. If your loved one sleeps during the day but is awake much of the night, try to take naps. You may need to hire an aide or ask a friend or relative to stay with your loved one overnight so you can get a good night's rest.
Join a Support Group
No one understands your situation better than another caregiver. You may want to look for support groups related to your loved one's illness. Your local Area Agency on Aging may keep a list. Or consider joining an online community, where you can connect with others, ask questions, vent when you need to, and share ideas.
Use Timers and Reminders
Technology can be a caregiver's best friend. Buy pillboxes that sound an alarm when it's time for the next dose, or try a smartphone app or an online medicine reminder. They can send an automated text or phone call to you or your loved one when it's time for their medication. Pill organizers are a low-tech way for you to portion pills in little drawers by day, meal, or hour.
Get an Emergency Alert Device
Consider an electronic "help" button for when you can't be there. It's called a personal emergency response system (PERS), and your loved one wears it like a pin or a necklace. Most connect to the phone system. Some work like a walkie-talkie, so the wearer can talk to an emergency operator at any time. Some will notify a family member or call 911, depending on your preference. You’ll pay a monthly fee for the service.
Set Up Cameras and Sensors
To chat with your loved one or keep tabs when you can't be there, you could set up a webcam -- a video camera connected to the Internet. Video chat apps can also help involve faraway family members in care decisions. If your loved one might wander away, you can install sensors that alert you when someone opens a door.
Tap Into Creature Comforts
Could you bring a well-trained cat or dog in for a visit? Spending time with an animal can be very soothing to people who aren’t well or who can’t get out the way they used to. Pets can lower blood pressure, cut stress -- even make elderly people more alert. And seeing a loved one perk up can make you, the caregiver, happier, too.
Tune In
Music and art can spark fun shared moments for you and the person you're caring for. Familiar melodies can bring back memories and may lead to clapping or dancing. Keep art projects simple and safe but not too childlike. Painting or making a collage from magazines are two good options. Listening to music or working on an art project can be a great stress reliever for you, too.
Pace the Day
If your loved one has dementia, watch for “sundowning,” in which people become confused or agitated in the evening. Plan activities early in the day, and serve an early dinner. Turn the lights up in the evening. Check with a doctor about any physical or sleep problems that may be part of the sundowning effect.
Make It a Team Effort
Hold regular family meetings to discuss how your loved one is doing, caregiving needs, financial concerns, and your need for support. These meetings should include everyone who might be involved in caring for your loved one, including paid caregivers. Connect distant family members through a speakerphone or online video chat. Follow up with a written agreement and a calendar of tasks.
Draw on Workplace Support
Thanks to the Family and Medical Leave Act, larger companies must offer up to 12 weeks of unpaid leave for employees with a parent, spouse, or child who is seriously ill. If you can't take leave, look into whether you can work flexible hours. Be clear about how you will get your work done. Employee assistance programs can help you find care for your loved one while you work.
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Skin & Beauty: Anti-Aging Tips & Secrets to Look Younger
Use Primer First
Skin thins and dries with age, so lines and wrinkles start to appear. Applying primer before you put on your makeup helps minimize the appearance of fine lines and pores by filling them in. This way your skin is a smooth blank canvas for you to apply your makeup. Skin primer does not get rid of fine lines and large pores, but it can help both appear less visible. Silicone is a common ingredient in skin primer that works well for the purpose.
Skip Thick Foundation
Foundation is great for making your skin tone appear even and smooth. It can hide imperfections like freckles, age spots, scars, and other problem skin issues -- but, if you apply foundation too thick or too heavy handed, it can actually make you look older because it sinks into lines and wrinkles, making them appear worse. Here is the right way to apply foundation. First, clean and dry your face. Next, apply moisturizer appropriate for your skin type. Then, apply primer. Now you are ready to apply foundation. Use a light touch and a sponge applicator to dab the product over your entire face. Blend color carefully on the edges of your face and at the jawline so you avoid having a severe line between skin areas with and without foundation. Apply foundation sparingly. A little goes a long way.
Make Sure You Can See
Eyesight tends to decline with age. Most people need glasses after the age of 40. Your inability to see well may affect your ability to be precise when applying makeup. No one wants to look like a clown! Invest in a good magnifying mirror and use it when applying makeup, especially eyeliner, eye shadow, and mascara. A magnifying mirror is also a very useful tool to have on hand when you are grooming or filling in eyebrows. See your ophthalmologist for regular eye exams to make sure you have an adequate prescription for your eyeglasses or contact lenses so you can see clearly.
Make Your Eyes Pop
Eyelids get droopy as we age, and eyelashes and eyebrows may become more sparse. Draw attention to your best features. Apply eyeliner in a color that makes your eyes pop. Apply a thin line of eyeliner along your upper and lower lash lines. This will make your eye lashes appear thicker. Use a complementary color of eye shadow on your upper lid. Use softer shades of eye shadow as you get older, and apply minimal product. Heavy, caked-on eye makeup makes you look older.
Fill in Sparse Eyebrows
Eyebrows tend to become thinner and gray as we age. Since eyebrows frame the face, their appearance impacts how youthful you look. Fill in and darken aging eyebrows. Use an eyebrow pencil that approximates your hair color to fill in sparse areas. Use eyebrow powder over penciled in areas to help the color set. Avoid using colors that are much darker than your hair color. Eyebrows that are too dark will look unnatural and will age you.
Do Not Let Lipstick Bleed
It is normal to develop lines around the mouth as you age, but lipstick that bleeds into these lines will only accentuate their appearance. You can keep lipstick in place by using a few tried and true tips. First, apply moisturizer to your lips. Next, apply a light coat of foundation to them using a light touch and a sponge applicator. Line lips with a lip liner that is the same shade of color as your lips. Lastly, apply lipstick in a flattering shade. You can then dust a bit of powder over your lips to set the color and help prevent bleeding.
Plump Up Your Pout
Lips tend to thin and lose volume as you age, but you can use some tricks to make them appear younger and fuller. After moisturizing and applying foundation to lips, use a lip-colored lip pencil to line them. Make sure to use a color that blends in with your natural lip color. Lining lips with a color much darker than your natural lip color will look unnatural and could make you look older. Stick to colors that are light or neutral, which will make you look younger. You can even try a lip-plumping lipstick or lip gloss. The effect may be modest, but it may help your lips look a little fuller.
Keep Lips Hydrated
Chapped, flaky lips are a common problem. You can combat dry lips by moisturizing them often. Apply lip balm containing petroleum jelly, vitamin E, shea butter, or a combination of these, often. Get a product that also contains sunscreen to protect delicate lips from the UV rays of the sun. Sun exposure can damage skin, including the skin of the lips, especially if you burn. You can also use a mild lip exfoliating product to remove dry flakes. If you use long-wearing lipstick, make sure the product dries completely before you apply lip balm over it.
Get Teeth Whitened
Coffee, tea, cola, and wine are just a few beverages that can stain tooth enamel. Smoking also stains teeth. Having stained teeth can make you look older. Combat stains by using an over-the-counter whitening toothpaste. For more intense results, use over-the-counter whitening strips or gels. These products work by bleaching tooth enamel. If you need more help, talk to your dentist. In-office treatments are available that can make teeth look much whiter. Some types of treatments require multiple visits to achieve the best results.
Tend to Delicate Eyes
The eyes are a central feature of the face. Their appearance can make you look older or younger depending on several factors. Eye puffiness and dark circles may make you appear older than your actual age. Minimize dark circles by getting enough sleep. Lack of sleep triggers dark circles. If you have allergies, treat them, as allergies can make you get dark circles around your eyes. Salt makes you retain water, so minimize sodium in your diet to reduce the risk of undereye puffiness. Place cucumber slices or moist tea bags under your eyes to combat puffiness.
Prevent Dark Circles
Getting adequate sleep may help you avoid dark circles under your eyes. Some people have skin pigmentation that makes the skin under the eyes appear darker than the surrounding facial skin. If you have this problem, products containing hydroquinone, retinol, vitamin C, and green tea may make dark circles appear lighter. Dab undereye concealer on the delicate skin under the eyes to conceal dark circles. The concealer should be slightly lighter than your actual skin tone. Choose a concealer with a yellowish tinge to conceal dark circles.
Protect Your Peepers
Sunglasses fulfill multiple roles if your goal is to look younger. Wearing sunglasses while outdoors helps keep you from squinting, which in turn minimizes the risk of developing or deepening crows’ feet and wrinkles around the eyes. Sunglasses also reduce your risk of developing cataracts, cloudy growths that develop on the lenses of the eyes and interfere with vision. Make sure the sunglasses you choose are labeled UV 400 for maximum protection. Sunglasses also help shield your skin against damaging UV rays from the sun that lead to premature aging and wrinkles around thin, delicate eye skin. Apply broad-spectrum sunscreen daily to help protect against premature aging, brown spots, and skin cancer.
Style Your Hair Right
YHair thins as you age. You can make it appear fuller by using some clever styling tricks. Use a large barrel brush to lift hair at the roots while blow drying. This adds volume. Switch to the cool setting on your hairdryer to help set the style. You can put your hair in hot rollers to add body and volume to hair. If you prefer a more low maintenance option, consider getting a perm.
Embrace Your Gray
In this day and age, many women are choosing to go all natural and let their hair go gray. Use deep conditioner regularly to keep hair looking shiny and healthy. If gray hair does not complement your skin tone, consider adding some color to brighten your look and keep you from appearing washed out. You can find effective over-the-counter products to hide your gray hair at home. Proceed with caution. Never use these products on eyebrows or eyelashes near the delicate eyes.
Remove Dead Skin Cells
Skin cells do not turn over as rapidly as they once did as you age. The result is that surface skin may appear rough, uneven, and blotchy. Make regular exfoliation part of your anti-aging skin care routine. Use a soft washcloth and an exfoliating cleanser to gently remove dead skin cells from your face and body. This reduces the appearance of dull, flaky skin. Use a gentle hand. Exfoliating too aggressively may irritate your skin, leaving it red and splotchy.
Use Retinoids to Fight Wrinkles
Retinoids are compounds that are similar to vitamin A. Regular use of retinoids helps reduce the appearance of fine lines and wrinkles. This promotes healthy, younger-looking skin. The strongest creams containing retinoids are available with a prescription from your doctor. Tretinoin, adapalene, and tarazotene are a few types of prescription retinoids. A milder version of these products, called retinol, is available over the counter (OTC). You will get the best results from retinoid products if you use them regularly. You will see improvements within several weeks to months of use. Start slowly if you are using retinoid products for the first time. They may cause redness, peeling, redness, and increased sensitivity. Apply the product less frequently or switch to a reduced strength retinoid if you experience these side effects.
AHAs Treat Crow's Feet
Alpha-hydroxy acids (AHAs) are acids found in foods like fruits, milk, sugar cane, and other foods. AHAs are chemical peels that remove the top layer of skin cells, thereby improving the appearance of wrinkles and fine lines. Glycolic acid is an alpha-hydroxy acid derived from sugar. Results of these peels may be more pronounced when used around the skin of the eyes. AHAs are good for crows’ feet. Side effects of these peels are minimal. They may cause temporary redness, irritation, and increased sensitivity to the sun.
Lighten Age Spots with This
Hydroquinone is the ingredient in lightening, or bleaching creams, that fades age spots. It acts on the production of melanin, the pigment that is responsible for the color of age spots. Hydroquinone is available in both over-the-counter and prescription products. Another active ingredient in some lightening creams is called kojic acid. It is an agent that is made from several types of fungi. Kojic acid is available in both over-the-counter and prescription strength products.
Antioxidants Protect Your Skin
Antioxidants are vitamins and other compounds that protect cells against damage by free radicals. If you want healthy skin, eat a diet rich in antioxidants that includes plenty of fresh fruits and vegetables. The more colorful, the better. The pigments that give fruits and veggies their color are protective to the skin. You can also apply creams and serums that are rich in vitamin C to the skin. Ask your dermatologist for a recommendation for a product that has a high dose of vitamin C, which is proven to be effective at improving the appearance of the skin.
Eat More Healthy Fats
Salmon is a great protein choice for your skin, because it gives your body the building blocks it needs to build healthy tissues, including skin. It is also rich in healthy omega-3 fatty acids. These fats are anti-inflammatory and keep your skin plump, thereby minimizing the appearance of wrinkles. It is recommended that most healthy people eat at least 2 servings of fatty fish per week. One serving is about 3.5 ounces of fish. Fatty fish include salmon, trout, herring, mackerel, albacore tuna, and sardines.
Tend to Your Hands
The skin on the hands is thinner than it is on other parts of the body. There is also not much fat beneath the skin on the hands, so the tissue looks less plump. When hands get dry, the skin can become crinkled. Fight the appearance of aging hands by applying moisturizer several times daily to your hands. Helpful ingredients to look for in hand moisturizers include glycerin, hyaluronic acid, safflower seed oil, and shea butter. If you get age spots on your hands, use lightening creams with hydroquinone to help them appear lighter.
Grow Strong, Healthy Nails
Nails may become more brittle with age. Keep your nails from breaking and peeling by moisturizing your hands and nails with a thick cream or petroleum jelly. You can put cotton gloves on overnight after applying cream or petroleum jelly to deeply moisturize hands while you sleep. Avoid harsh, drying soaps, which may further dry out nails. Trim your nails straight across to minimize the risk of hangnails and ingrown nails. Nail clippers are shaped to approximate the curve of the nail to making trimming easier. Smooth rough edges using a nail file.
Give Your Feet Some TLC
The skin on the bottoms of our feet, especially the balls and heels, thickens with age from decades of walking. Remove thickened areas with a pumice stone after soaking your feet in hot water. You can also use thick creams or petroleum jelly to soften dry, thick heel skin. Similar to deep moisturizing hand treatments, you can apply a thick cream or petroleum jelly to the bottom of your feet and put socks on overnight to deeply moisturize your feet. Keeping your heel skin moist may help guard against cracking.
Quit Smoking
You may not think one has anything to do with the other, but smoking is very bad for your skin and promotes skin aging. In studies of twins, the sibling who smoked had more wrinkles and skin that was up to 40% thinner than the skin of the sibling who did not smoke. The twin who smoked also developed undereye bags and more wrinkles around the lips compared to the twin who did not smoke. Smoke may produce an enzyme that damages collagen and elastin, two components that are vital to maintaining the skin's structure and elasticity. If you need help quitting, talk to your doctor about treatments that can help you kick the habit for good.
Use Sun Protection
Women who get too much sun exposure or who have suffered repeated sunburns may look a few years to many years older than their actual age. That is because UV rays from the sun contribute to skin aging. Get in the habit of applying a broad-spectrum sunscreen every day to protect against both ultraviolet B (UVB) rays and ultraviolet A (UVA) rays. Sun protection factor (SPF) on sunscreen refers only to the amount of protection that a sunscreen confers against UVB rays, the ones that burn the skin and increase the risk of skin cancer. It is actually the UVA rays that contribute to wrinkles and skin aging. Wearing a broad-spectrum sunscreen will help protect against both types of damaging rays. If you want a safe tan, use self-tanner.
Seek Professional Help
At-home treatments may help you preserve the youthful appearance of your skin, but if you want more dramatic results and want to look years younger, see your dermatologist. Fillers can reduce the appearance of laugh lines and restore volume where it has been lost in an aging face. Botulinum toxin can be used to minimize the appearance of lines in the forehead and brow area. You can make skin appear more lustrous by having chemical peels and dermabrasion. These procedures reduce the appearance of age spots and soften fine lines. Laser resurfacing is a more aggressive treatment that can reduce wrinkles and minimize discoloration.
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Women's Health: Tips for Dealing With Dryness
Parched Skin
It's a common complaint, especially among older women: Itchy, dry skin that's usually worst in the winter. Overheated indoor air may be to blame. Also, your oil and sweat glands grow less active as you age. Both make it harder to keep your skin moist. One simple remedy is to drink lots of fluids, which helps your skin heal and bounce back more quickly.
Weak Nails
One in four women complain that their fingernails are dry and brittle. As you get older, the nails on your hands -- but often not on your feet -- may thin and become more prone to split lengthwise or peel back at the tips in layers. Washing and drying your hands often also may take a toll, as can dry heat and low humidity. Protect them with gloves and thick moisturizers like petroleum jelly at bedtime.
Dry Mouth
Your mature years can trigger it. So can certain medications and health conditions like Sjögren's syndrome. They prevent your salivary glands from making enough saliva to moisten your mouth. Dry mouth can lead to more problems, like sores and tooth decay. Your doctor can diagnose the root cause and tell you if drugs, drops, or special rinses may help.
Shun the Sun
It's the best -- and cost-free -- way to protect your skin and to guard against dryness. When you stick to the shade, you give your skin a chance to repair itself. Try not to step out between 10 a.m. and 3 p.m., when the sun is at its fiercest. Don't be fooled by overcast skies. The harmful ultraviolet rays pierce through clouds. They zap right through water, too.
Diabetes
Extremely dry and itchy skin can stem from high blood sugar that causes type 2 diabetes. Poor circulation or infections that often happen with the condition may be to blame. Getting your blood glucose level under control may help ease the dryness. Other health problems that may lead to dryness include:
- Kidney disease
- Anemia, aka iron deficiency
- Hypothyroidism (low thyroid hormones)
- Rheumatoid arthritis, which can make your eyes dry
Chapped Lips
Freezing weather, dehydration, cosmetics, and medications all can roughen your kissers. Help keep them soft and supple with these tips:
- Breathe through your nose instead of your mouth
- Don't lick your lips
- Drink lots of liquids and use a humidifier
- Wear lip balm or cream with a sunscreen
- Wrap a scarf around your mouth in cold temperatures
Vaginal Dryness
This happens in about half of the women after they stop menstruating. As with other menopausal symptoms, it's triggered by the sharp drop in the female hormone estrogen. Vaginal dryness tends to linger because the tissues in the area get thinner and less flexible. Regular sex or stimulation are just two ways to keep your vagina lubricated. Another is over-the-counter vaginal moisturizer.
Dry Eyes
Tear glands in older eyes might not work as well as they used to. You might feel like you've got specks of sand in your peepers. Or they may sting. Dry eyes can be a normal part of aging. Certain medical conditions can bring them on, too. Your eye doctor might suggest:
- Eye drops
- A humidifier or air purifier
- Special ointment to keep your eyes moist
Hair and Scalp
Hormone-driven signs of aging are easily visible on your head. Hair may turn gray or thin. The strands may grow drier, too, thanks to oil glands that become sluggish over the years. Other reasons include if you:
- Have hair that is long, curly, or both
- Are African American
- Color, straighten, or chemically process your hair
Drier hair usually can do with less frequent washing. Just watch out for dandruff, which may require a special shampoo.
Common Culprits
Lots of things and habits can sap your skin of moisture. The roughest patches might appear where your skin is thinner -- your elbows, shins, and forearms. Causes may include:
- Smoking
- Stress
- Over-the-counter antihistamines
- Chemotherapy for cancer
Stay Hydrated
Liquids flush toxins from your body and help your skin stay dewy. Water is always a good pick. So are fruit juices, milk, and water-rich fruits and veggies like cantaloupe, watermelon, celery, and lettuce. But limit coffee, alcohol, and caffeinated drinks. They are actually diuretics, so they leach water out.
Moisturizing Tips
Follow these savvy practices to ward off dryness:
- Take quick baths or showers with warm water and mild, unscented cleansers.
- Moisturize with thicker creams or ointments instead of lotion. Good bets have jojoba or olive oil or shea butter.
- Avoid products that can strip your natural skin oils, including alcohol-based toners, retinoids, and alpha-hydroxy acid.
- Wear gloves whenever your hands may get wet, including dishwashing and cleaning the bathroom.
When to See Your Doctor
At-home remedies and new habits might be all you need to ease your dryness. See your doctor if:
- Your condition doesn't improve. Something else may be going on.
- Large areas on your body start to peel or get scaly.
- Your skin gets red and itchy. Scratching can cause sores and infections.
- Your symptoms keep you from sleeping well.
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