In week nine of A New You!, we investigate how you can look great and feel younger with special diet guidelines and over-40 workout tips...

Week 9 diet

Don't miss dietician Geraldine Georgeou's anti-ageing diet


Genes play a big role in the war on Father Time, but the good news is there's still plenty you can do to look younger — and the answer might be as close as your fridge. New research suggests that the appearance of ageing might be slowed with food.

One Monash University study found certain foods made people less prone to wrinkling. Other research suggests sugary and fatty foods may make skin more susceptible to UV damage and wrinkling.

"High sugar, high GI foods may increase blood insulin levels," says Dr Antigone Kouris-Blazos, honorary researcher in nutrition at Monash Asia Institute. "This is linked to increased inflammation of the blood vessels under the skin, which theoretically may affect the skin's ability to repair itself. Foods high in saturated fat and trans fatty acids may also be inflammatory."

Dr Kouris-Blazos' top foods to fight ageing are: eggs, olive oil, yoghurt, nuts and legumes (especially lima and broad beans), vegies (especially leafy greens, eggplant, asparagus, onions and garlic), fruit (especially prunes, cherries and apples) and tea. His foods to avoid are: red meat (especially processed), full-fat milk, soft drinks/cordials, potatoes, cakes and pastries.

So is it time to change your diet? Dermatologist Dr Stephen Shumack agrees there is "soft evidence" some foods may prevent wrinkling, and believes more research is needed.

In the meantime we figure it can't hurt to get more of the good stuff.

In pictures

So many celebrities look fabulous over 40 — so how do they do it? Get all the diet, health and wellbeing tips from the stars themselves in our fabulous over 40s photo gallery!

Age-defying exercise

— with fitness expert James Menage

Diet is only half of the equation in the fight against ageing. If you want to keep your body looking and feeling younger, make exercise part of your regimen too. Recent research shows the potential benefits might be life-changing.

Exercise may reduce dementia. Older folks reduced their risk of age-related diseases simply by exercising regularly, a study in medical journal Neurology found.

Being active may reduce risk of heart attack. A brisk stroll before or after dinner has shown to reduce artery-clogging blood fats called triglycerides by up to 25 per cent.

Increased blood flow makes your heart more robust. A recent study showed that a pre-meal walk improved the function of the endothelium — the inner wall of blood vessels — which defends against fatty deposits.

Laugh yourself young

A study from the University of Maryland, USA, showed laughing may be great for our heart because it increases blood flow to the endothelium.

"Making exercise fun and even funny is the key," agree John and Jessie Mitropoulos, who say exercising with their son George, 11, and daughter Ellen, 8, makes them feel younger — and happier.

"We set up an outdoor obstacle course in the park. We also have a soccer ball, skipping rope and frisbee and we keep all the stuff in a bag on the back of the door so we can all get going when the mood strikes." So get giggling while you work out — you will feel younger in spirit and in body too.


See www.precisionhealthandfitness.wordpress.com for more advice from our fitness trainer James Menage.

Week 9 diet

Don't miss dietician Geraldine Georgeou's anti-ageing diet


Do you have a weight loss story to share with us? We'd love to hear about it. Email: womansday@acpmagazines.com.au

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