{"id":433909,"date":"2023-05-01T10:00:00","date_gmt":"2023-05-01T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=433909"},"modified":"2025-03-05T12:22:35","modified_gmt":"2025-03-05T11:22:35","slug":"anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/","title":{"rendered":"Anti-Ageing and Healthy Ageing: How to Take Care of Your Body and Maintain Your Health and Youthful Appearance?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#What_do_you_think_of_when_you_hear_the_terms_anti-ageing_or_healthy_ageing\" title=\"What do you think of when you hear the terms anti-ageing or healthy ageing?\">What do you think of when you hear the terms anti-ageing or healthy ageing?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#What_are_the_processes_behind_ageing\" title=\"What are the processes behind ageing?\">What are the processes behind ageing?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#What_do_you_gain_when_you_focus_on_practices_that_promote_healthy_ageing\" title=\"What do you gain when you focus on practices that promote healthy ageing?\">What do you gain when you focus on practices that promote healthy ageing?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#Tips_on_how_to_stay_healthy_and_youthful_for_as_long_as_possible\" title=\"Tips on how to stay healthy and youthful for as long as possible\">Tips on how to stay healthy and youthful for as long as possible<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#1_Get_sufficient_and_quality_sleep\" title=\"1. Get sufficient and quality sleep\">1. Get sufficient and quality sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#2_Learn_to_manage_your_stress\" title=\"2. Learn to manage your stress\">2. Learn to manage your stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#3_Say_NO_to_cigarettes\" title=\"3. Say NO to cigarettes\">3. Say NO to cigarettes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#4_Move_your_body_and_be_physically_active\" title=\"4. Move your body and be physically active\">4. Move your body and be physically active<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#5_Be_sure_to_have_high_quality_nutrition\" title=\"5. Be sure to have high quality nutrition\">5. Be sure to have high quality nutrition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#6_Dont_skip_out_on_your_fluid_intake\" title=\"6. Don&#8217;t skip out on your fluid intake\">6. Don&#8217;t skip out on your fluid intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#7_Take_care_of_your_complexion_and_skin\" title=\"7. Take care of your complexion and skin\">7. Take care of your complexion and skin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#Harness_the_power_of_anti-ageing_supplements\" title=\"Harness the power of anti-ageing supplements\">Harness the power of anti-ageing supplements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ageing is normal and it is part of life, but let&#8217;s face it, who wouldn&#8217;t want to stop it or at least slow it down? After all, none of you are jumping with excitement at the thought of growing wrinkles, grey hair or aching joints. But unfortunately, you have to forget about the elixirs of endless life or time reversers and accept the fact that you cannot stop the passing years. Nevertheless, all is not lost. You may be pleased to know that <strong>science has a clue about what to do to age with better health and to make the passing of time less visible.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">In this article you will read, among other things, what effect the following nutrients and substances have on health and anti-ageing:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#protein\">Protein<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#omega-3-fatty-acids\">Omega-3 fatty acids<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#antioxidants\">Antioxidants<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#probiotics\">Probiotics<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#calcium\">Calcium<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-d\">Vitamin D<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#supplements-anti-ageing\">Coenzyme Q10<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#supplements-anti-ageing\">Quercetin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#supplements-anti-ageing\">Resveratrol<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_do_you_think_of_when_you_hear_the_terms_anti-ageing_or_healthy_ageing\"><\/span>What do you think of when you hear the terms <em>anti-ageing or healthy ageing?<\/em><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Many of you have probably already come across the term <strong>anti-ageing.<\/strong> It is simply a group of all manner of methods and practices that seek to<strong> slow or even stop ageing.<\/strong> Although neither of these can be achieved yet, and the impact of the passage of time cannot <strong>be stopped<\/strong> by any miracle, science is gradually coming up with ways to at <strong>least reduce the effects of ageing on your body.<\/strong> Everyone wants to look young and vital for as long as possible and are searching for ways to achieve this.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So, forget about the magic of delaying old age and be realistic, it is more appropriate to work with the concept of<strong> healthy ageing.<\/strong> Through various practices and care for your body, it is possible to make the gradual advancement of years less <strong>visible<\/strong> on your body and to age with<strong> better health and fitness<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Healthy-ageing and anti-ageing approaches range all the way from <strong>plastic surgery, laser and Botox<\/strong> to<strong> lifestyle changes.<\/strong> For example, it is important to focus on <strong>getting enough sleep, work on dealing with stress, good nutrition, getting enough exercise and taking care of your skin and complexion.<\/strong> With these practices, it is possible to enjoy ageing with <strong>improved health and a younger-looking body.<\/strong><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-1124x749.jpg\" alt=\"What is healthy-ageing and anti-ageing?\" class=\"wp-image-431880\" title=\"What is healthy-ageing and anti-ageing?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_processes_behind_ageing\"><\/span>What are the processes behind ageing?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ageing itself and its complexity is still a <strong>great mystery<\/strong> to us, but scientists now know some of the processes involved. We now know what is behind, for example, the<strong> higher incidence of chronic diseases in old age or the gradual deterioration of certain physiological functions of the human body.<\/strong> <span style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Mechanisms involved in ageing of the body:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>DNA changes:<\/strong> DNA is the structure that encodes the properties of the whole body. And it is its gradual deterioration that happens during ageing. These changes include, for example, the gradual accumulation of <strong>defects in the DNA of the cells themselves<\/strong> or in the<strong> DNA of the mitochondria<\/strong> (the cell&#8217;s &#8220;power plants&#8221;), which contributes to <strong>greater oxidative stress.<\/strong><span style=\"color: #ff6600;\"> [23]<\/span><\/li>\n\n\n\n<li><strong>Telomere dysfunction:<\/strong> the DNA in question, together with other structures, clusters into <strong>chromosomes,<\/strong> the ends of which are called <strong>telomeres.<\/strong> The <strong>gradual shortening of telomeres and the lower activity of the enzyme telomerase<\/strong> probably contribute to the ageing process. <span style=\"color: #ff6600;\">[23]<\/span><\/li>\n\n\n\n<li><strong>Epigenetic changes:<\/strong> genetic information is influenced by many <strong>external influences,<\/strong> collectively known as <strong>epigenetic factors.<\/strong> Thus, the gradual impact of the environment on an organism leads to an <strong>accumulation of changes<\/strong> in its genetic makeup.<span style=\"color: #ff6600;\"> [23]<\/span><\/li>\n\n\n\n<li><strong>Protein synthesis and proteolysis imbalance:<\/strong> many chronic diseases and other health problems are related to reduced protein production (proteosynthesis).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>All the processes described above happen gradually and are a <strong>natural part<\/strong> of the body&#8217;s ageing process. However, when you <strong>reduce inappropriate habits<\/strong> and focus on the<strong> correct body care,<\/strong> these changes may not be so obvious on your body.<\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-1124x749.jpg\" alt=\"What is involved in the body's ageing process?\" class=\"wp-image-431865\" title=\"What is involved in the body's ageing process?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_do_you_gain_when_you_focus_on_practices_that_promote_healthy_ageing\"><\/span>What do you gain when you focus on practices that promote healthy ageing?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Beautiful skin<\/strong> with fewer wrinkles or less <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/cellulite-what-causes-it-and-how-to-get-rid-of-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cellulite<\/a>&nbsp;on the thighs is not the only thing that is hidden under the term &#8220;healthy ageing&#8221;. The body that you look after throughout your life can reward you with many other benefits later in life, which are ultimately even more important than a good-looking exterior.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>First and foremost, <strong>it is a lower risk of chronic diseases<\/strong> that go <strong>hand in hand with ageing.<\/strong> We are talking, for example, about <strong>cardiovascular problems<\/strong> or <strong>metabolic diseases<\/strong> such as type 2 diabetes. Ageing is also often accompanied by<strong> neurodegenerative diseases<\/strong> (Alzheimer&#8217;s disease, Parkinson&#8217;s disease, etc.), a higher incidence of <strong>cancer<\/strong> or <strong>musculoskeletal problems<\/strong> (e.g. joint and spinal pain, etc.). A lower incidence of these diseases in old age will certainly increase <strong>performance and quality of life.<\/strong> <span style=\"color: #ff6600;\">[23,52]<\/span><\/li>\n\n\n\n<li>Healthy habits throughout life also lead to <strong>better immune system function.<\/strong> Older people with good immunity are thus better able to resist <strong>viral and bacterial infections,<\/strong> which are often more dangerous to an older person&#8217;s health than to a young person&#8217;s.<\/li>\n\n\n\n<li>The body can also reward you with <strong>improved mental health and a lower risk of psychological problems<\/strong> such as <strong>depression<\/strong> or <strong>anxiety.<\/strong> <span style=\"color: #ff6600;\">[23]<\/span><\/li>\n\n\n\n<li>More<strong> powerful cognitive abilities<\/strong> such as memory, learning new things or the ability to concentrate is another benefit.<span style=\"color: #ff6600;\"> [23]<\/span><\/li>\n\n\n\n<li>A healthy older person is more <strong>productive<\/strong> and has an overall <strong>better quality of life.<\/strong> Simply put, instead of having to go from doctor to doctor or being forced to stay at home due to health issues, they can <strong>work, spend time on hobbies, or enjoy their grandchildren<\/strong> in addition to retirement.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n-1124x749.jpg\" alt=\"Benefits of healthy-ageing and anti-ageing approaches\" class=\"wp-image-431820\" title=\"Benefits of healthy-ageing and anti-ageing approaches\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Tips_on_how_to_stay_healthy_and_youthful_for_as_long_as_possible\"><\/span>Tips on how to stay healthy and youthful for as long as possible<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Get_sufficient_and_quality_sleep\"><\/span>1. Get sufficient and quality sleep<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sleep is one of the most important foundations of good health, both<strong> physically<\/strong> and <strong>mentally.<\/strong> It will not come as news to you that chronic sleep deprivation can <strong>promote the onset of various health problems,<\/strong> even at a young age. For example, it increases the risk of <strong>cardiovascular problems, type 2 diabetes<\/strong> or <strong>immune disorders.<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-happens-to-your-body-when-you-dont-get-enough-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Sleep deprivation<\/a> is even linked to <strong>higher<\/strong> <strong>mortality rates.<\/strong> In fact, sleep acts as a kind of life-booster, during which your body <strong>renews itself<\/strong> and literally <strong>regains its strength for life.<\/strong> <span style=\"color: #ff6600;\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">How does sleep support your health?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sleep is important for the proper function of the<strong> immune<\/strong> and <strong>cardiovascular system,<\/strong> as well as<strong> overall physical health.<\/strong> <span style=\"color: #ff6600;\">[3,4]<\/span><\/li>\n\n\n\n<li>You need quality sleep to maintain <strong>sound cognitive abilities.<\/strong> It helps to improve and maintain <strong>memory, concentration<\/strong> and the <strong>ability to learn new things.<\/strong> <span style=\"color: #ff6600;\">[24]<\/span><\/li>\n\n\n\n<li>Optimal sleep duration can also act as a defence against <strong>psychological problems<\/strong> such as <strong>depression, anxiety<\/strong> and more. <span style=\"color: #ff6600;\">[28]<\/span><\/li>\n\n\n\n<li>It also helps improve <strong>skin hydration.<\/strong> I&#8217;m sure you&#8217;ve noticed that your skin looks fresher and healthier after you&#8217;ve had a good night&#8217;s sleep.<\/li>\n\n\n\n<li>Sleep also helps with <strong>maintaining a healthy body weight<\/strong>. Among other things, it influences the ideal production of<strong> hunger and satiety hormones,<\/strong> which affect appetite. When you are well rested, it is easier to maintain an <strong>adequate energy intake.<\/strong> Since obesity is in itself a major risk to overall health, it is important to maintain a healthy body weight even at an older age. <span style=\"color: #ff6600;\">[8]<\/span><\/li>\n\n\n\n<li>During sleep, your body <strong>regenerates<\/strong> and you not only feel it, but you can see it. Repair processes take place not only in the muscles or the brain, but also in the <strong>skin.<\/strong> However, when you don&#8217;t get a good night&#8217;s sleep, you don&#8217;t give it the time it needs, so you wake up with <strong>puffy eyes, dark circles under your eyes and dull skin.<\/strong> It&#8217;s worth remembering, however, that the skin is likely to remember the neglect, which can manifest itself in premature ageing. <span style=\"color: #ff6600;\">[33]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-1124x749.jpg\" alt=\"Benefits of sleep for your health and a youthful appearance\" class=\"wp-image-431895\" title=\"Benefits of sleep for your health and a youthful appearance\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">How long should you sleep for?<\/h3>\n\n\n\n<p>Slightly different amounts of sleep suit everyone, but research shows that most <strong>healthy adults<\/strong> need between <strong>7 and 9 hours<\/strong> of sleep a day. Older <strong>people over the age of 64<\/strong> are recommended to sleep<strong> 7-8 hours a day.<\/strong> This also coincides with the general recommendations of the National Sleep Foundation. <span style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, it is not only the amount of hours slept that is important, but also the <strong>quality of sleep.<\/strong> Sleep should ideally be uninterrupted and should be accompanied by a healthy <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-fall-asleep-quickly-try-these-simple-tips-for-a-better-sleep\/\">sleep routine<\/a> in order to get all the benefits from it. For example, nutritional supplements <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sleep-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">for better sleep<\/a>, such as the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sleep-relax-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Sleep &amp; Relax<\/a>&nbsp;functional complex, can also help you get a good night&#8217;s sleep. <span style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Learn more about the benefits of sleep in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-improve-sleep-and-how-it-affects-health-and-muscle-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Improve Sleep and How It Affects Health and Muscle Growth?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Learn_to_manage_your_stress\"><\/span>2. Learn to manage your stress<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Long-term stress is a precursor to health problems. It is associated not only with <strong>poorer mental health<\/strong> but also<strong> physical<\/strong> health and is considered a <strong>risk factor for many health problems.<\/strong> These include for example cardiovascular, autoimmune or neurodegenerative diseases. These are generally typical of occurrence in older age and chronic stress can further promote and accelerate their development. Conversely, reducing exposure to stress can have a myriad of positive effects on the body. <span style=\"color: #ff6600;\">[42]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">How does stress reduction help your health?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It <strong>reduces the risk of chronic diseases<\/strong> such as cardiac problems, immune diseases and metabolic problems such as type 2 diabetes.<\/li>\n\n\n\n<li>Techniques that help manage stress are obviously particularly beneficial for <strong>mental health care.<\/strong> In fact, studies show that they are associated with a lower incidence of<strong> dementia<\/strong> and <strong>depression<\/strong> in older age. <span style=\"color: #ff6600;\">[27]<\/span><\/li>\n\n\n\n<li>Stress management also goes hand in hand with <strong>proper sleep habits.<\/strong> When one is not stressed, sleep is naturally better, which in itself contributes to good health.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">How can you manage stress?<\/h3>\n\n\n\n<p>In the course of life, you encounter a myriad of stressful situations and it is quite easy to be under constant pressure. Sometimes you can&#8217;t prevent these conditions from arising, but it&#8217;s important to learn to<strong> manage how they affect you.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You should ideally find an activity that can <strong>relax<\/strong> you and give you a minute of <strong>rest and relaxation<\/strong> from the stresses of everyday life. For some, it may be <strong>sport<\/strong>, for others it may be relaxing through <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/meditation-a-way-to-find-inner-peace-improve-concentration-and-sleep-or-reduce-stress\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">meditation<\/a>.<strong> Joint activities<\/strong> <strong>with those close to you,<\/strong> <strong>music<\/strong> or any kind of artistic activity can also help. But first and foremost, it should definitely be activities that make you happy and make you feel good. Appropriate nutritional supplements, such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/ashwagandha-90-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ashwagandha<\/a>, can also help to combat stress. If you are interested in this topic, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/adaptogens-natural-substances-that-help-manage-stress\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Adaptogens: Natural Substances that Help to Cope with Stress.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Read more about ways to help you reduce stress in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/why-is-stress-dangerous-and-how-to-reduce-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Why is Stress Dangerous and How to Reduce It?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n-1124x749.jpg\" alt=\"Working with stress and its benefits\" class=\"wp-image-431760\" title=\"Working with stress and its benefits\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Say_NO_to_cigarettes\"><\/span>3. Say NO to cigarettes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There is perhaps no activity more notorious for its negative effects on the body than smoking. In short, you all know that you are <strong>destroying your health with cigarettes.<\/strong> One meta-analysis even found that people who have never smoked have up to <strong>twice the chance of ageing in good health<\/strong> compared to active smokers. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">How do cigarettes harm your health?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Smoking is responsible for an increase in the risk of <strong>cancer.<\/strong> For example, up to <strong>80% of lung cancers<\/strong> are caused by smoking. It also increases the risk of cancers of the mouth, oesophagus, larynx, liver, stomach and other organs. <span style=\"color: #ff6600;\">[46]<\/span><\/li>\n\n\n\n<li>Smokers are at a higher risk of <strong>respiratory problems.<\/strong> <span style=\"color: #ff6600;\">[46]<\/span><\/li>\n\n\n\n<li><strong>Heart attack, stroke and other cardiovascular problems<\/strong> are also more common in smokers. <span style=\"color: #ff6600;\">[9,46]<\/span><\/li>\n\n\n\n<li><strong>Dementia<\/strong> can also be a surprisingly more significant threat to smokers. In fact, smoking increases the risk by up to <strong>34% for every 20 cigarettes smoked per day,<\/strong> according to research.<span style=\"color: #ff6600;\"> [27]<\/span><\/li>\n\n\n\n<li>Cigarettes are also associated with problems such as <strong>stained teeth<\/strong> and an overall higher risk of<strong> tooth and gum disease.<\/strong> <span style=\"color: #ff6600;\">[46]<\/span><\/li>\n\n\n\n<li>Smoking also has a significant effect on the <strong>skin<\/strong> and can be responsible for <strong>premature ageing.<\/strong> In fact, <strong>wrinkles, dehydrated<\/strong> and<strong> fragile-looking<\/strong> skin are a common consequence of long-term smoking. <span style=\"color: #ff6600;\">[32]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The list of cigarette-related health problems can go on forever. It is probably obvious, then, that if one wants to maintain good health and a youthful appearance in the long term, avoiding smoking should be a matter of course. However, this is not always easy, which is why it is certainly good news that there are places that can help with this.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Move_your_body_and_be_physically_active\"><\/span>4. Move your body and be physically active<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Although you all know, or at least suspect, that movement is extremely important for you, many people pay woefully<strong> little attention<\/strong> to it. Yet there is perhaps no area of health that does not benefit from some form of exercise. Figures from 2019 tell us that in the European Union, only<strong> 27% of 18-24 year olds<\/strong> engaged in the recommended amount of physical activity. In the 25-35 age group, the proportion of people who were sufficiently active was even <strong>lower, at 20%.<\/strong> Interestingly, the amount of exercise <strong>decreases with age,<\/strong> and of the older population aged<strong> 65 and above,<\/strong> only <strong>7.5% of people<\/strong> were achieving the recommended amount of physical activity. This sounds quite worrying when you consider that, according to the World Health Organisation (<strong>WHO)<\/strong>, people with insufficient levels of exercise have a <strong>20-30% higher risk of death<\/strong> than those who are active. <span style=\"color: #ff6600;\">[47,52]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">How does exercise help your health?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It reduces the risk of a large number of <strong>chronic diseases.<\/strong> This includes <strong>cardiovascular disease, type 2 diabetes, obesity<\/strong> and some types of <strong>cancer.<\/strong> <span style=\"color: #ff6600;\">[52]<\/span><\/li>\n\n\n\n<li>Movement also improves the function of the<strong> immune system.<\/strong> It supports the body&#8217;s resistance to infections or inflammatory diseases, which can become more complicated in old age. <span style=\"color: #ff6600;\">[21]<\/span><\/li>\n\n\n\n<li>It has an effect on the <strong>overall improvement of the condition of the cardiovascular system<\/strong>. It is involved in lowering<strong> blood pressure,<\/strong> adjusting <strong>blood lipid levels<\/strong> and <strong>improving blood circulation.<\/strong><\/li>\n\n\n\n<li>In addition, the <strong>heart<\/strong> is generally more <strong>efficient<\/strong> thanks to movement.<\/li>\n\n\n\n<li><strong>Movement<\/strong> promotes strength building and <strong>maintaining<\/strong> or <strong>gaining muscle mass.<\/strong> This is extremely important in old age, as muscle mass<strong> naturally declines<\/strong> with age.<\/li>\n\n\n\n<li><strong>Maintaining strength and mobility,<\/strong> both of which are influenced by movement, are very important for maintaining<strong> independence<\/strong> in older age.<span style=\"color: #ff6600;\"> [21]<\/span><\/li>\n\n\n\n<li>Maintaining <strong>cognitive abilities<\/strong> is also a benefit of physical activity. It is believed to have an impact on memory, planning and problem-solving skills. <span style=\"color: #ff6600;\">[21]<\/span><\/li>\n\n\n\n<li>Physical activity also helps to maintain<strong> mental health<\/strong> and for example reduce the risk of <strong>depression.<\/strong> <span style=\"color: #ff6600;\">[21]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regular exercise also affects the way <strong>you look.<\/strong> Have you noticed that people at an older age who exercise regularly look <strong>younger?<\/strong> Movement helps you maintain a <strong>healthy body weight<\/strong> and <strong>strengthen your muscles,<\/strong> making you look more vital and healthy. Being active can also have an impact on your<strong> skin.<\/strong> This is because regular exercise helps your skin <strong>retain more moisture,<\/strong> so it has<strong> fewer wrinkles,<\/strong> is more<strong> supple<\/strong> and <strong>looks younger.<\/strong> <span style=\"color: #ff6600;\">[36]<\/span><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n-1124x750.jpg\" alt=\"Benefits of exercise for your health and a youthful appearance\" class=\"wp-image-431715\" title=\"Benefits of exercise for your health and a youthful appearance\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">How much exercise do you need to maintain your health?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The World Health Organization<strong> (WHO) recommends<\/strong> at least <strong>150-300 minutes of moderate-intensity aerobic activity<\/strong> or at least <strong>75-150 minutes of vigorous-intensity aerobic activity per week<\/strong> for a healthy adult. It is ideal to combine this in addition with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">strength training<\/a>, at least twice a week.<\/li>\n\n\n\n<li>People <strong>over 65 years of age<\/strong> are advised to perform <strong>varying forms of exercise<\/strong> that promote <strong>balance and strength,<\/strong> <strong>three or more times a week.<\/strong> <span style=\"color: #ff6600;\">[52]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you would like to read more about the benefits of exercise, you can check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-does-your-mind-and-body-change-when-you-begin-exercising-and-eating-healthily\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How Does Your Body and Mind Change When You Start Exercising and Eating Healthy?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Be_sure_to_have_high_quality_nutrition\"><\/span>5. Be sure to have high quality nutrition<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nutrition affects many processes in the body, and ageing is no exception. The food you fill your stomach with on a daily basis simply has an impact on the state your body will be in a few years from now.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">What impact does the nutritional composition of diet have on health?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Good eating habits are associated with a<strong> lower incidence of chronic diseases<\/strong> (type 2 diabetes, cancer, cardiovascular disease, etc.) and a <strong>higher life expectancy.<\/strong><\/li>\n\n\n\n<li>Nutrition can also significantly affect the chance of developing <strong>sarcopenia,<\/strong> which is a condition in which <strong>muscle mass gradually decreases and muscle function deteriorates.<\/strong> Along with this, the<strong> quality of life decreases,<\/strong> the <strong>risk of injury<\/strong> and even <strong>death<\/strong> increases. <span style=\"color: #ff6600;\">[37]<\/span><\/li>\n\n\n\n<li>Nutrition is also related to <strong>cognitive ability<\/strong> and the incidence of <strong>Alzheimer&#8217;s disease and other neurodegenerative diseases.<\/strong> A nutritious diet can likely help prevent these diseases and contribute to maintaining a productive and healthy brain. <span style=\"color: #ff6600;\">[37]<\/span><\/li>\n\n\n\n<li>Good nutrition also influences the function of the <strong>immune system.<\/strong> Old age is associated with a higher <strong>susceptibility to infectious or inflammatory diseases,<\/strong> but a good diet can help reduce the risk. <span style=\"color: #ff6600;\">[37]<\/span><\/li>\n\n\n\n<li>Last but not least, proper nutrition helps take care of <strong>healthy bones.<\/strong> When preparing for old age, it is certainly advisable to keep this in mind, as <strong>osteoporosis<\/strong> and <strong>fractures<\/strong> are problems that can make life significantly more difficult for older people.<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-749x1124.jpg\" alt=\"A healthy diet and its impact on health\" class=\"wp-image-431835\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Although nutrition has significant health benefits, it certainly doesn&#8217;t mean that you have to diet your whole life. The healthiest diet is one that provides the body with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sufficient amounts of all the nutrients<\/a>&nbsp;it currently needs. Such a diet is <strong>varied, high quality, well-balanced<\/strong> and <strong>contains all the important macronutrients<\/strong> (proteins, fats, carbohydrates) and <strong>micronutrients<\/strong> (minerals, vitamins, other bioactive substances).<span style=\"color: #ff6600;\"> [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In terms of healthy ageing, <strong>several nutrients and foods<\/strong> <strong>stand<\/strong> <strong>out<\/strong> that scientists have linked to significant negative or positive effects on ageing. So, today we&#8217;re going to look at which nutrients and foods in your diet are important and which are best avoided.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">What should appear more often in your diet?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"protein\">1. Protein<\/h4>\n\n\n\n<p>Protein plays an <strong>indispensable role in healthy ageing.<\/strong> Not only <strong>muscle mass,<\/strong> but also countless <strong>physiological processes<\/strong> in the body are built on proteins. For example, the function of the <strong>immune system,<\/strong> the function of<strong> enzymes<\/strong> or <strong>hormones,<\/strong> or the <strong>transport of oxygen<\/strong> throughout the body. The amount of protein in the diet thus determines to a large extent how functional your body is. <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In comparison to the younger population, the amount of protein in the<strong> diet becomes even more important during ageing.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Ageing is associated with a <strong>natural loss of muscle and a lower production of proteins<\/strong> in the body (proteosynthesis). This may in turn promote the development of the aforementioned <strong>sarcopenia,<\/strong> in which <strong>muscle mass gradually declines<\/strong> and <strong>muscle function deteriorates.<\/strong> This goes hand in hand with poorer general health and thus <strong>susceptibility<\/strong> to various diseases, as well as the difficulty of looking after oneself at an advanced age.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">What should a healthy protein intake look like?<\/h5>\n\n\n\n<p>A<strong> healthy adult<\/strong> who does not live an active lifestyle should have at least <strong>0.8 &#8211; 1 g of protein\/kg of weight.<\/strong> <strong>Athletes<\/strong> need <strong>1.4 &#8211; 2 g\/kg,<\/strong> but the specific amount depends on a number of factors, including the type and volume of sporting activity. <strong>Older people<\/strong> are recommended to have an intake of around <strong>1 &#8211; 1.2 g\/kg,<\/strong> or even higher if they already have poor health or diseases that are demanding on protein intake. <span style=\"color: #ff6600;\">[51]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The best sources of protein are animal products such as <strong>meat,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fish<\/strong><\/a>, <strong>eggs<\/strong> and <strong>dairy products.<\/strong> However, you can also get protein from <strong>legumes, cereals,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nuts and seeds<\/strong><\/a>. <strong>Protein powder,<\/strong> whether in the form of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">whey protein<\/a> or one of the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">plant-based proteins<\/a>, is also a great source of protein.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>More details about the functions of proteins, their sources and the differences between plant and animal proteins can be found in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Protein: Functions in the Body, Recommended Intake, Food Sources and the Dangers of Deficiency.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-1124x749.jpg\" alt=\"The effect of protein on health\" class=\"wp-image-432212\" title=\"The effect of protein on health\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"omega-3-fatty-acids\">2. Omega-3 fatty acids<\/h4>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Omega-3 fatty acids<\/a>&nbsp;(omega-3 FAs) are an important component of healthy fats and have many <strong>health benefits for the body<\/strong>. For example, they are important for the <strong>brain, the nervous system<\/strong> and for efficient <strong>cognitive function.<\/strong> They are also involved in maintaining <strong>healthy cholesterol and blood pressure levels<\/strong>. <strong>Alpha-linolenic acid,<\/strong> which is <strong>essential<\/strong> for the body (the body cannot make it and needs to consume it in the diet), is credited with having a positive effect on <strong>cholesterol. DHA and EPA,<\/strong> which are formed <strong>from ALA,<\/strong> are known for their effect on the <strong>brain and heart.<\/strong> <span style=\"color: #ff6600;\">[45]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Omega-3 FAs are likely to contribute to overall <strong>improved cognitive status<\/strong> and a <strong>slowing of cognitive decline.<\/strong> For older people, for example, they may help with memory, information processing or planning. <span style=\"color: #ff6600;\">[15,39]<\/span><\/li>\n\n\n\n<li>These fatty acids also seem to improve <strong>immune function.<\/strong> They may help to <strong>maintain the immunity of an ageing body,<\/strong> which is more susceptible to various diseases. <span style=\"color: #ff6600;\">[39]<\/span><\/li>\n\n\n\n<li>Their positive effect probably does not exclude <strong>muscles and bones.<\/strong> It seems that they can promote<strong> bone mass<\/strong> resistance and the rate of <strong>proteosynthesis.<\/strong> This is an effect that may be beneficial in the elderly in preventing the aforementioned sarcopenia. <span style=\"color: #ff6600;\">[31,39]<\/span><\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">What should an optimal intake of omega-3 fatty acids look like?<\/h5>\n\n\n\n<p>Of your total energy intake, omega-3 fatty acids should account for about <strong>0.5-2%,<\/strong> which means <strong>1-4 g<\/strong> at a reference intake of 2000 kcal. Of this, about<strong> 250 mg<\/strong> should be <strong>EPA and DHA.<\/strong> A home <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/catalog\/product\/view\/id\/63862\/s\/omega-3-test-cerascreen\/category\/2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">diagnostic test<\/a>&nbsp;can also help you detect your levels of omega-3 FAs in your body.<span style=\"color: #ff6600;\"> [20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Read more about omega-3 fatty acids in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/omega-3-fatty-acids-do-you-consume-enough-and-in-the-right-proportion-to-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega-3 Fatty Acids: Are you Consuming Enough of Them and in the Right Ratio to Omega-6?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n-1124x749.jpg\" alt=\"The effect of omega-3 fatty acids on health\" class=\"wp-image-431745\" title=\"The effect of omega-3 fatty acids on health\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"antioxidants\">3. Antioxidants<\/h4>\n\n\n\n<p>Antioxidants help fight<strong> free radicals<\/strong> that are produced by <strong>oxidative stress.<\/strong> As free radicals damage cells, they can <strong>contribute to ageing,<\/strong> including the<strong> skin,<\/strong> which is the largest organ in the body. It also increases the risk of various <strong>diseases<\/strong> (cancer, cardiovascular problems, etc.). The older the body is, the more <strong>vulnerable<\/strong> it is to the action of free radicals, so substances with antioxidant activity may be helpful in preventing health problems as well as in maintaining a youthful appearance.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Which nutrients belong among antioxidants?<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin C:<\/strong><\/a> A water-soluble vitamin that not only acts as an antioxidant, but is also part of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/collagen-type-ii-joint-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">collagen<\/a>&nbsp;formation. It is thus appreciated by skin that gradually wears down and needs nutrients to maintain its vitality. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin E:<\/strong><\/a> It is a fat-soluble vitamin that, in addition to acting as an antioxidant, helps maintain a healthy heart and memory as well as other cognitive functions. <span class=\"tadv-color\" style=\"color: #ff6600;\">[45]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Selenium:<\/strong><\/a> A mineral that supports the health of your hair, skin, nails, immune and cardiovascular systems. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5,45]<\/span><\/li>\n\n\n\n<li>Substances such as <strong>catechins, flavonoids, polyphenols<\/strong> and others, which are abundant in fruit, vegetables and other plant foods, also have antioxidant effects. <span style=\"color: #ff6600;\">[41]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">In what foods can you find antioxidants?<\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>vitamin C<\/th><th>vitamin E<\/th><th>selenium*<\/th><\/tr><\/thead><tbody><tr><td>paprika<\/td><td>nuts and seeds<\/td><td><strong>meat<\/strong><\/td><\/tr><tr><td>brassica vegetables (broccoli, cauliflower, kohlrabi, etc.)<\/td><td>wheat germ oil<\/td><td><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"ryby (opens in a new tab)\">fish<\/a> and seafood<\/td><\/tr><tr><td>potatoes<\/td><td>sunflower seeds<\/td><td>eggs<\/td><\/tr><tr><td>berries<\/td><td><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"mandle (opens in a new tab)\">almonds<\/a><\/td><td>dairy products<\/td><\/tr><tr><td>kiwi<\/td><td>sunflower oil<\/td><td><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/brazil-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"para orechy (opens in a new tab)\">brazil nuts<\/a><\/td><\/tr><tr><td>citrus fruits<\/td><td><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/hazelnuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"lieskov\u00e9 orechy (opens in a new tab)\">hazelnuts<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/peanuts-unroasted-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"ara\u0161idy (opens in a new tab)\">peanuts<\/a><\/td><td>broccoli<\/td><\/tr><tr><td><\/td><td><\/td><td>wholegrain products<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[40]&nbsp;<\/span><\/figcaption><\/figure>\n\n\n\n<p>* However, the amount of selenium in food depends on its content in the soil in which the plant was grown and on its content in animal feed.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>First and foremost, you should focus on the intake of antioxidants from a <strong>quality diet.<\/strong> A<strong> varied and multicoloured<\/strong> <strong>diet<\/strong> will help &#8211; the <strong>more varied<\/strong> your choice of vegetables, fruit and other foods, the more antioxidants they will contain. Then you can also take a nutritional supplement to increase your antioxidant intake even further. Depending on what you need to supplement, you can choose products with a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/antioxidant-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">complex composition<\/a> of antioxidant substances or individual nutrients such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamin C<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/quercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quercetin<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lutein<\/a>, for example.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"43723,55519,34225,65893,67246,37927,29378,5075,28765,5585,28352,5250,36253,61402,61396,6503\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"probiotics\">4. Probiotics<\/h4>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/probiotics-and-digestive-enzymes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Probiotics<\/a>&nbsp;are <strong>beneficial bacteria<\/strong> that live naturally in your body and most of them are found in the<strong> digestive tract.<\/strong> They are part of the <strong>intestinal microbiota,<\/strong> which is made up of other microorganisms, such as yeast, in addition to bacteria. However, along with the beneficial microorganisms, there are also undesirable ones, which can promote the development of various health problems. Therefore, in order to avoid the domination of harmful bacteria and other microorganisms, it is advisable to focus on having enough <strong>probiotic foods<\/strong> in the diet to support the proper composition of the intestinal microbiota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Benefits of a healthy intestinal microbiota<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>First and foremost, they promote <strong>bowel movements<\/strong> and <strong>digestive health<\/strong>. This is particularly important during ageing, as digestion often deteriorates as the years go by.<\/li>\n\n\n\n<li>The composition of intestinal microbiota also influences the function of the<strong> immune system.<\/strong><\/li>\n\n\n\n<li>It is even becoming apparent that these inhabitants of your intestines can also affect your <strong>mental health.<\/strong> Most likely, they can contribute to a <strong>better mood<\/strong> and more powerful <strong>cognitive abilities.<\/strong><\/li>\n\n\n\n<li>Probiotics apparently help increase the<strong> absorption of certain nutrients<\/strong>. For example, higher absorption of <strong>calcium<\/strong> may contribute to better<strong> bone health.<\/strong> <span style=\"color: #ff6600;\">[26]<\/span><\/li>\n\n\n\n<li>The impact of intestinal microbiota is also likely to be reflected in your <strong>skin.<\/strong> Studies suggest that its optimal composition could promote <strong>skin health and vitality.<\/strong> In addition, the skin itself has its own colony of microorganisms, the so-called<strong> skin microbiota.<\/strong> These two worlds seem to work closely together, and proper care of both can have an impact on skin health and ageing.<span style=\"color: #ff6600;\"> [11,22]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Which foods contain probiotics?<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fermented milk products<\/strong> such as <strong>yoghurt, kefir<\/strong> or <strong>acidophilus milk<\/strong> are rich in probiotics. <strong>Bryndza<\/strong> cheese is also an excellent source.<\/li>\n\n\n\n<li>They can also be found in <strong>fermented vegetables<\/strong> such as <strong>cabbage<\/strong> or <strong>fermented cucumbers.<\/strong><\/li>\n\n\n\n<li>They are also found in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tempeh<\/strong><\/a>, <strong>kimchi<\/strong> and <strong>kombucha.<\/strong><\/li>\n\n\n\n<li>When food sources are not sufficient, you can also get them from <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/probioten-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplements<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-1124x749.jpg\" alt=\"Probiotics and healthy intestinal microflora\" class=\"wp-image-431910\" title=\"Probiotics and healthy intestinal microflora\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"calcium\">5. Calcium<\/h4>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calcium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Calcium<\/a> is a mineral with many important functions in the body. Perhaps you all associate it with <strong>healthy bones and teeth,<\/strong> but calcium is also involved in many other processes in the human body, such as the <strong>transmission of nerve impulses.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Function of calcium in the body:<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Calcium is the basic building block of<strong> bones<\/strong>. It is therefore necessary for <strong>strength<\/strong> maintenance. However, when the amount of calcium in the body is insufficient,<strong> osteoporosis<\/strong> is a risk and a person has a <strong>higher risk of fractures.<\/strong> Osteoporosis is then associated with joint pain and <strong>reduced mobility.<\/strong> In addition, fractures often <strong>heal more slowly<\/strong> in an older person, which also reduces mobility.<\/li>\n\n\n\n<li>It is also important for <strong>maintaining muscle function.<\/strong> Calcium deficiency can lead to <strong>muscle weakness,<\/strong> which increases the risk of<strong> falls<\/strong> in the elderly.<\/li>\n\n\n\n<li>The <strong>nervous system<\/strong> is also dependent on the amount of calcium in the body. This mineral is part of the transmission of <strong>nerve impulses.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Which foods contain calcium and how much should you consume daily?<\/h5>\n\n\n\n<p>The average healthy adult aged 19-50 years needs<strong> 1000 mg of calcium daily.<\/strong> The requirement for adults over 50 years of age increases to <strong>1200 mg.<\/strong><span style=\"color: #ff6600;\"> [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The best source of calcium are <strong>dairy products.<\/strong> For example, <b>100g of edam cheese<\/b> contains about<strong> 730 mg of calcium,<\/strong> which is 73% of the daily recommended intake for an adult aged 19-50 years and 61% of the recommended intake for a person aged 50 years and over. <span style=\"color: #ff6600;\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Many plant foods are also rich in calcium. <strong>Poppy seeds<\/strong> top the list, followed by<strong> nuts<\/strong> and <strong>brassicas<\/strong> (broccoli, cauliflower, kale, brussel sprouts, kohlrabi, etc.). For example, poppy seeds contain up to <strong>1440 mg \/ 100 g.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The catch, however, is that calcium from <strong>plant sources is much less absorbable than that from animal sources.<\/strong> Only about <strong>5%<\/strong> of the calcium content is absorbed from <strong>plant sources,<\/strong> whereas you get up to about <strong>30% of the calcium content from animal sources.<\/strong> In short, it is easier to meet the recommended calcium intake through dairy products. At the same time, calcium in the form of a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calcium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplement<\/a> can also help with sufficient intake. <span style=\"color: #ff6600;\">[49]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"vitamin-d\">6. Vitamin D<\/h4>\n\n\n\n<p>We are hearing more and more about <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamin D<\/a>&nbsp;lately. Scientists are gradually discovering that it is involved in a large number of physiological processes and that its deficiency can manifest itself in a wide range of health problems. These can include problems with immune function, cognitive decline or, for example, osteoporosis.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Researchers have found that up to<strong> 40% of Europeans have inadequate vitamin D stores.<\/strong> The main source of vitamin D is <strong>sunlight,<\/strong> which is insufficient at these latitudes throughout the year. At the same time, there are not enough food sources to cover the need for vitamin D. It is therefore quite difficult to get enough of this vitamin from the diet. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, as the years go by, this becomes even more challenging, for several reasons. The digestive tract is less efficient in old age, and so there may be <strong>less absorption<\/strong> of the vitamin from your diet. At the same time, the body&#8217;s ability to make vitamin D is <strong>naturally lower.<\/strong> For older people, it is practically impossible to get enough of this nutrient from natural sources. It is thus advisable to supplement it in order to take advantage of its positive effects.<span style=\"color: #ff6600;\"> [35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">What are the benefits of Vitamin D?<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vitamin D contributes to <strong>bone<\/strong> health. It helps in the process of <strong>calcium absorption<\/strong> and thus plays a role in the prevention of osteoporosis and fractures.<\/li>\n\n\n\n<li>It is also important for proper <strong>muscle<\/strong> function. It is likely to help promote <strong>muscle strength<\/strong> as well as <strong>muscle growth.<\/strong><span style=\"color: #ff6600;\"> [10]<\/span><\/li>\n\n\n\n<li>This vitamin is also involved in <strong>immune processes.<\/strong> It can thereby contribute to the <strong>body&#8217;s defenses.<\/strong> <span style=\"color: #ff6600;\">[50]<\/span><\/li>\n\n\n\n<li>Healthy levels of vitamin D have even been linked through research to a lower risk of<strong> certain cancers<\/strong> and<strong> heart disease.<\/strong><span style=\"color: #ff6600;\"> [55]<\/span><\/li>\n\n\n\n<li>Not only the elderly population can appreciate this nutrient because of its possible impact on the<strong> maintenance of cognitive abilities.<\/strong> <span style=\"color: #ff6600;\">[50]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Which foods contain vitamin D and how much should you consume daily?<\/h5>\n\n\n\n<p>As we have already mentioned, the main source of vitamin D is sunlight. From food sources, <strong>oily fish from the ocean, egg yolk<\/strong> and <strong>viscera<\/strong> are excellent. In addition, it can be found in<strong> fungi,<\/strong> in which it is produced by the action of sunlight. However, since it is so difficult to obtain sufficient amounts of this vitamin from food, it may also be advantageous to take it in the form of a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplement. <\/a><span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To learn more about the effects, sources and manifestations of vitamin D deficiency, see our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/vitamin-d-and-everything-you-need-to-know-about-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Vitamin D: Why is It So Important, What Causes Deficiency and How to Supplement?&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">What should be restricted in your diet?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">1. Highly processed foods<\/h4>\n\n\n\n<p>Highly processed foods generally include all those that are rich in additives such as <strong>preservatives, dyes and other additives.<\/strong> They also contain a lot of <strong>refined carbohydrates and simple sugars<\/strong> or<strong> unhealthy fats.<\/strong> This includes a variety of <strong>confectionery<\/strong> (chocolate, cakes, etc.), <strong>savoury snacks,<\/strong> <strong>delicate pastries<\/strong> (croissants, doughnuts, etc.), <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/where-are-liquid-calories-hidden-and-how-do-these-empty-calories-prevent-you-from-losing-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sweetened beverages<\/strong><\/a>, <strong>fast food<\/strong> and more.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eating too much of these foods is generally associated with a <strong>higher risk of health problems.<\/strong> It is the combined effect of too many calories, unhealthy fats, excessive sugar and salt intake and other substances that can lead to <strong>poorer health in the long term.<\/strong> According to one study, eating highly processed foods was associated with up to a <strong>50% increase in the risk<\/strong> of <strong>frailty<\/strong> in older people. This is a condition where a person is generally <strong>weak, has little mobility and is prone to health problems.<\/strong> A diet rich in these foods is also likely to have an impact on skin health. For example, researchers have linked a diet rich in <strong>simple sugars and refined carbohydrates<\/strong> to the occurrence of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-get-rid-of-acne-less-stress-healthy-weight-and-good-hygiene-can-help\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">acne<\/a>. <span style=\"color: #ff6600;\">[6,7,44]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, many people, in an effort to save money, often have a diet rich in these foods. They are both<strong> cheaper<\/strong> and <strong>more flavourful.<\/strong> However, these foods are likely to<strong> promote inflammatory processes<\/strong> in the body, while at the same time <strong>taking up space in your diet for more nutritious foods<\/strong> that could benefit the body. It is therefore optimal to limit these nutritionally poor and energy-dense foods as much as possible and focus on foods with a higher nutritional value. <span style=\"color: #ff6600;\">[37]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/12-tips-for-budget-friendly-meal-purchase-and-preparation\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 Tips on How to Save on Food and Eat Cheaply and with Quality<\/strong><\/a> will show you how to eat healthily even on a lower budget.<\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"703\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1045043934-1-1124x703.jpg\" alt=\"The impact of highly processed foods on health and the appearance of food\" class=\"wp-image-431850\" title=\"The impact of highly processed foods on health and the appearance of food\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1045043934-1-1124x703.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1045043934-1-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1045043934-1.jpg 1296w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">2. Salt<\/h4>\n\n\n\n<p>It&#8217;s certainly no news to you that <strong>excessive salt intake<\/strong> is bad for your health. <strong>Sodium,<\/strong> which is one of the two minerals that make up salt, plays the major pest here. Although sodium is <strong>essential for good health<\/strong> in certain amounts, when used in excess of the recommended amounts over a long period of time, it can lead to an <strong>increase in blood pressure.<\/strong> It can also trouble the body with excessive water retention. <span style=\"color: #ff6600;\">[48,53]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Which foods contain the highest salt content?<\/h5>\n\n\n\n<p>There is nothing easier than exceeding the recommended salt intake guidelines. In fact, you can find it in <strong>everything from baked goods, cold cuts, sweets to your home salt shaker,<\/strong> which many people use more than is healthy. So limiting salt in cooking and seasoning your food is definitely an important step in reducing the amount of salt in your diet. However, beware of some deceitful foods that hide surprisingly large amounts of salt. Which are they?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>processed foods<\/li>\n\n\n\n<li>hams, sausages, salami and other cold meats<\/li>\n\n\n\n<li>mouldy cheeses, feta, stringy cheese, etc.<\/li>\n\n\n\n<li>breakfast cereals<\/li>\n\n\n\n<li>baked goods, especially varieties additionally sprinkled with salt crystals<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are wondering what other foods may surprise you with their nutritional value, open our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-foods-that-only-seem-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 Foods that Only Appear to be Healthy.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Dont_skip_out_on_your_fluid_intake\"><\/span>6. Don&#8217;t skip out on your fluid intake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Following a proper drinking routine is something that should not be neglected if you want to maintain your health. However, this is often a lifestyle component that is commonly <strong>overlooked.<\/strong> This is even more true in the older population, as older people naturally have a<strong> lower sense of thirst.<\/strong> It is also no exception that they take <strong>diuretics,<\/strong> i.e. drugs that increase urination. Moreover, the body&#8217;s hydration decreases with age. While a healthy adult&#8217;s body is 70% water, in older people it is only 50%. <span style=\"color: #ff6600;\">[2,25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, a low fluid intake can lead to <strong>dehydration.<\/strong> This is associated with symptoms such as <strong>fatigue, headache, constipation<\/strong> or even <strong>confusion<\/strong> and<strong> dizziness<\/strong>. Severe dehydration can lead to <strong>hospitalisation.<\/strong> On the other hand, when fluids are plentiful, it has only positives for the body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">What are the benefits of a sufficient fluid intake?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Following a drinking regimen seems to help with<strong> brain performance,<\/strong> for example, <strong>memory<\/strong> quality or <strong>concentration.<\/strong><\/li>\n\n\n\n<li>It is not surprising that fluid intake <strong>promotes good digestion<\/strong>. And it does so by limiting <strong>bloating, constipation<\/strong> or uncomfortable <strong>gastrointestinal reflux<\/strong> (also known as heartburn).<\/li>\n\n\n\n<li>It also helps reduce the risk of<strong> kidney stones<\/strong> or <strong>urinary tract infections.<\/strong> <span style=\"color: #ff6600;\">[2]<\/span><\/li>\n\n\n\n<li>A sufficient fluid intake goes hand in hand with <strong>well-hydrated skin.<\/strong> It then looks <strong>fresher and healthier<\/strong>. <span style=\"color: #ff6600;\">[34]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n-1124x749.jpg\" alt=\"Fluid intake and anti-ageing\" class=\"wp-image-431775\" title=\"Fluid intake and anti-ageing\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">What is an optimal daily fluid intake?<\/h3>\n\n\n\n<p>According to the World Health Organization <strong>(WHO)<\/strong>, an adult woman with a sedentary lifestyle should consume at least <strong>2,200 ml of fluid<\/strong> per day, while a man should consume<strong> 2,900 ml.<\/strong> A more specific recommendation states that one should consume <strong>30-45 ml of fluid\/kg of weight<\/strong> daily. However, this is total fluid intake and this includes intake from food and metabolic water that is formed in the body. The final figure is thus roughly 20% lower. Fluid requirements depend on physical activity, climatic conditions and age.<span style=\"color: #ff6600;\"> [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For people of an advanced age, the ESPEN (European Society for Parenteral and Enteral Nutrition) recommends that women over 65 drink at least 1.6 litres a day and men at least 2 litres a day.<span style=\"color: #ff6600;\"> [30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Your main source of fluids should be <strong>plain water,<\/strong> possibly <strong>slightly sparkling mineral water<\/strong> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/teas\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tea<\/a>. Drinks can be made more pleasant, for example with<strong> lemon<\/strong> or the addition of other <strong>fruit or herbs.<\/strong> This will improve the taste and appeal of the drink and may make it easier for a person who is less thirsty to take in sufficient fluids.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read more about hydration in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-insufficient-water-intake-affects-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How Insufficient Water Intake Affects Your Health.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Take_care_of_your_complexion_and_skin\"><\/span>7. Take care of your complexion and skin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Taking care of your skin and complexion goes hand in hand with healthy ageing, because it is on this largest organ of the body that the signs of ageing are visible at first glance. As skin ages, it naturally <strong>loses water<\/strong> and becomes<strong> thinner<\/strong> and <strong>less supple.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How to take care of your skin and complexion?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It is important to protect your skin from the sun&#8217;s rays by wearing <strong>sunscreen and clothing.<\/strong><\/li>\n\n\n\n<li><strong>Washing your face<\/strong> should be a normal part of your daily routine in order to remove any impurities that have settled in your pores. <span style=\"color: #ff6600;\">[54]<\/span><\/li>\n\n\n\n<li>It is therefore recommended to use <strong>suitable skin cosmetics.<\/strong> Ageing skin needs to replenish moisture, for which creams ideally containing <strong>vitamin A, antioxidants or<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/hyaluronic-acid-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">&nbsp;hyaluronic acid <\/a>are suitable. <span style=\"color: #ff6600;\">[54]<\/span><\/li>\n\n\n\n<li>All the factors we&#8217;ve mentioned so far are also related to a healthy skin and complexion. You need to get enough sleep, limit stress, exercise, not smoke and eat a healthy diet. <span style=\"color: #ff6600;\">[38]<\/span><\/li>\n\n\n\n<li>Don&#8217;t forget about your skin in the summer, too, because that&#8217;s when it needs the utmost of care. Find out which nutrients will help protect your skin in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-best-foods-and-nutrients-for-a-bronze-tan-and-youthful-skin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> The Best Foods and Nutrients for a Bronze Tan and Youthful Skin.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/liStock-1334657028-1124x749.jpg\" alt=\"How to achieve healthy and youthful skin\" class=\"wp-image-431730\" title=\"How to achieve healthy and youthful skin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/liStock-1334657028-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/liStock-1334657028-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Harness_the_power_of_anti-ageing_supplements\"><\/span>Harness the power of anti-ageing supplements<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Science is very much concerned with the impact of<strong> natural substances on ageing<\/strong> and, in addition to the above-mentioned nutrients, there are <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/anti-ageing\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">others<\/a> that show promising effects.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul id=\"supplements-anti-ageing\" class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/coenzyme-q10-60-caps-gymbeam-html.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Coenzyme Q10<\/strong><\/a> is a substance that is naturally found in your cells. In <strong>mitochondria,<\/strong> which are the centre of the body&#8217;s energy processes, it helps with <strong>energy production.<\/strong> It is also a part of <strong>antioxidant systems<\/strong> and thus helps fight <strong>free radicals<\/strong>.<strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/quercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Quercetin<\/strong><\/a> belongs among <strong>antioxidants<\/strong> and is found in foods such as <strong>vegetables and fruits.<\/strong> According to current findings, it appears that it may play a role in reducing the risk of <strong>neurodegenerative diseases<\/strong> or acting as an <strong>anti-inflammatory<\/strong> agent.<strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/resveratrol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Resveratrol<\/strong><\/a>&nbsp;is known to many as an <strong>antioxidant<\/strong> contained in <strong>wine.<\/strong> Due to its influence in reducing the effects of oxidative stress, it has great potential as part of the protection against many health complications. <span class=\"tadv-color\" style=\"color: #ff6600;\">[43]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/anti-aging-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Complex anti-ageing products<\/strong><\/a>&nbsp;combine the effects of several substances. These include<strong> alpha-lipoic acid, nicotinamide riboside chloride, coenzyme Q10<\/strong> and others. These products support the body&#8217;s defence against <strong>oxidative stress<\/strong> and, in the <strong>mitochondria,<\/strong> also contribute to the production of energy essential for life.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Although you would probably all like to, unfortunately you cannot stop or reverse ageing. However, it is possible to take steps that will <strong>support your health as you age and help you look younger.<\/strong> For example, it is never too late to start changing your <strong>eating or exercise habits.<\/strong> <strong>Targeted stress management, saying goodbye to cigarettes or taking care of the quality of your sleep<\/strong> also have great benefits. It&#8217;s up to you, when and to what extent you embark on these changes and pave the way to ageing more comfortably.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you found our article interesting and enriching, don&#8217;t keep it to yourself and please share it with your friends and contacts.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/anti-ageing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAnti-Ageing\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Would you like to stop time and stay young forever? Unfortunately, we can&#8217;t tell you how to achieve such a miracle, but at least we can reveal some tips on what you can do to look vital and feel good even at an older age.<\/p>\n","protected":false},"author":156,"featured_media":433072,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7619,7631,7349,6497],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-433909","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-health","9":"tag-healthy-lifestyle","10":"tag-nutrition","11":"tag-nutritional-supplements","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Anti-Ageing and Healthy Ageing: How to Take Care of Your Body and Maintain Your Health and Youthful Appearance? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How to fight ageing and retain your youth? 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Prevent wrinkles and maintain healthy skin and complexion with good sleep, a healthy diet and exercise.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-01T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-05T11:22:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-Cviky-na-zadek-myty-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"32 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Anti-Ageing and Healthy Ageing: How to Take Care of Your Body and Maintain Your Health and Youthful Appearance?\",\"datePublished\":\"2023-05-01T08:00:00+00:00\",\"dateModified\":\"2025-03-05T11:22:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/\"},\"wordCount\":6345,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-Cviky-na-zadek-myty-FB-.png\",\"keywords\":[\"health\",\"healthy lifestyle\",\"nutrition\",\"nutritional supplements\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/\",\"name\":\"Anti-Ageing and Healthy Ageing: How to Take Care of Your Body and Maintain Your Health and Youthful Appearance? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-Cviky-na-zadek-myty-FB-.png\",\"datePublished\":\"2023-05-01T08:00:00+00:00\",\"dateModified\":\"2025-03-05T11:22:35+00:00\",\"description\":\"How to fight ageing and retain your youth? 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