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- BusyBits #56: How to prevent wrinkles
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Hey fitness nerds!
Thank you all 83,876 of you!
It is possible to prevent or at least delay getting wrinkles.
I have been quite lucky with wrinkles myself, however, I’ve spoken to many of my clients who do not have wrinkles and they are in their 40s and 50s and this is what they all have in common:
Read 🔽 below!
🏋️♂️
IN LESS THAN 10 MINUTES WE WILL COVER:
Weekly Insights:
How to prevent wrinkles?
Article Explained Simple: Science Behind Collagen
3 Tips to Turn a Bad Day Around
Healthy High Protein Acai Bowl Recipe
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How to prevent wrinkles?
Wrinkles are creases or folds in the skin that develop as we age. They're a natural part of getting older, but that doesn't mean we can't fight back.
So, what causes wrinkles? The main causes are sun exposure, smoking, dehydration, and the natural aging process. Our skin loses elasticity over time, and that leads to wrinkles.
But don't worry, there's plenty we can do to prevent and even reverse wrinkles.
First up, protection. Sunscreen is your best friend. Use it daily, even when it's cloudy. UV rays are wrinkle-makers, so keep them at bay.
Next, hydration. Drink plenty of water and use a good moisturizer. Hydrated skin is plump skin, and plump skin means fewer wrinkles.
Now, let's talk food. Eat a diet rich in antioxidants. Berries, leafy greens, and nuts are all great choices. They fight free radicals, which can damage your skin.
Supplements can help too. Collagen peptides and vitamin C are both great for skin health. I've been taking them for months and have noticed a real difference.
Don't forget about sleep. Get your 7-9 hours a night. Your skin repairs itself while you snooze.
Exercise is crucial too. It boosts circulation, which helps nourish skin cells. Even a brisk walk can make a difference.
If you already have wrinkles, don't panic. Retinoids are your secret weapon. They boost collagen production and can help smooth out existing wrinkles.
Facial exercises can also help. They strengthen the muscles under your skin, which can reduce the appearance of wrinkles.
Lastly, manage stress.
High stress levels can lead to premature aging. Try meditation or yoga to keep stress in check.
Remember, consistency is key. These habits might seem small, but they add up over time. Start now, and your future self will thank you.
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Article of the Week
Science behind Collagen
The researchers ran two clinical trials and did some lab experiments.
They found that people who took collagen supplements for 8 weeks had more hydrated skin.
The collagen in their skin also became denser and less fragmented. These effects were still there after 12 weeks.
In the lab, they saw that collagen peptides made skin cells produce more collagen and other important skin components.
Fascinating Fact:
Collagen is the most abundant protein in the human body, accounting for about 30% of the body's total protein content. It provides structure to skin, bones, muscles, tendons, and ligaments.
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3 Tips to Turn a Bad Day Around
We've all been there. You wake up on the wrong side of the bed, and suddenly the whole day seems doomed.
But it doesn't have to be that way. Here's how to turn things around:
Get moving
Bad moods often stem from poor sleep or hormonal imbalances.
The quickest fix is exercise.
It doesn't have to be a full workout.
Even a brisk 10-minute walk can boost your mood.
I've found that a few jumping jacks or a quick jog around the block can shake off that morning funk.
The key is to get your heart rate up. This releases endorphins, nature's mood boosters.Change your environment
Sometimes, a bad mood is your brain's way of saying it needs a change.
If you're stuck at home, try working from a different room. If you can, step outside.
Sunlight and fresh air can do wonders for your mood.
I often take my laptop to a local park when I'm feeling low. The change of scenery almost always helps.Practice gratitude
Take a few minutes to write down three things you're grateful for.
They can be big or small.
This simple act can shift your focus from what's wrong to what's right.
I always try to name something I am excited for and something I am grateful for. Then, if there is something that is causing my bad mood I try to think if there is a way to turn it around and spin it into a positive.
If you've had a bad night's sleep, don't try to power through on caffeine alone. Instead, try to sneak in a 20-minute power nap if possible. It can refresh you without interfering with your night's sleep.
Remember, bad moods are temporary. By taking action, you can turn your day around. Don't let a rough start dictate your entire day.
Vote below to choose the diet for next week’s recipe
Healthy High Protein Acai Bowl Recipe (makes 2 servings)
Acai is packed with vitamins and nutrients.
It is a great way to start the day if you want to start it with a high protein meal.
I’ve adjusted my recipe to be less calorie dense to save calories for later in the day.
This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.
Macros per serving
Total Calories: 250 kcal
Protein: 20 g
Carbohydrates: 30 g
Sugars: 15 g
Fat: 8 g
The Ingredients
For the Acai Base:
100g unsweetened acai puree (1 packet or 3.5 oz)
100g frozen mixed berries (about 1 cup)
1 medium banana, frozen (about 100g)
60g vanilla protein powder (1/2 cup)
120ml unsweetened almond milk (1/2 cup)
1 tablespoon chia seeds (optional, for extra fiber)
For the Toppings:
50g fresh berries (strawberries, blueberries, raspberries) (about 1/2 cup)
30g granola (1/4 cup, preferably low-sugar or homemade)
15g sliced almonds or other nuts (1 tablespoon)
1 tablespoon unsweetened shredded coconut
1 tablespoon Greek yogurt (optional, for added creaminess)
The Instructions
Blend the Acai Base:
In a high-speed blender, combine the unsweetened acai puree, frozen mixed berries, frozen banana, vanilla protein powder, unsweetened almond milk, and chia seeds (if using).
Blend until smooth and thick. You may need to stop and scrape down the sides of the blender to ensure everything is well combined. If the mixture is too thick, add a splash more almond milk to help blend.
Assemble the Acai Bowl:
Pour the blended acai mixture into a bowl.
Add the Toppings:
Top the acai base with fresh berries, granola, sliced almonds, unsweetened shredded coconut, and a dollop of Greek yogurt if desired.
Serve:
Serve immediately with a spoon and enjoy!
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