5 self-care tips for women in their 40s

Who… is currently into the older male lead in Korean series? Even though he’s in his 40s, he’s still a handsome oppa, making Thai girls all over the country melt and fall for him. But for girls who are approaching 40, don’t be discouraged. Girls this age can look just as good. The secret to looking younger does not lie in any miracle drug or surgery, but in taking care of yourself properly and consistently.

Dr. Kridakorn Kaserankum, an American Board of Anti-Aging Medicine doctor from Addlife Anti-Aging Center on the 2nd floor of the Life Center (Q House Lumpini), shares a self-care guide for people in their 40s, stating that at this age, most people will have problems with skin starting to wrinkle, a slower metabolism, and hormonal fluctuations. Therefore, if you want to look younger, you need to take care of everything from your skin, adjusting your diet, exercising, getting enough rest, and even taking care of your mental health.

1. Pay attention to skin care.

Women in their 40s need to nourish their skin more because their skin loses collagen and elasticity, which makes it easy to get wrinkles and sagging. Doctors recommend the following:

• Use sunscreen every day. You should use sunscreen with an SPF of 30 or higher and a PA +++ value to protect your skin from UVA and UVB rays, as well as prevent premature wrinkles. You should apply it every day, even on days you don’t leave the house.

• Moisturize your skin. Choose a moisturizer that contains hyaluronic acid and ceramides, which will help retain moisture in the skin layer. In addition, you should nourish your skin with a serum that helps restore your skin at night to increase the effectiveness of skin care while you sleep.

• Use products that are suitable for your skin type. If you have dry skin, you should choose products with a thick cream texture, while oily skin should choose products that are oil-free and do not clog your pores.

• Don’t forget to take care of the skin around your eyes, as these are the areas that are prone to wrinkles. Using a moisturizer that contains peptides and vitamin E will help reduce dark circles and wrinkles very well. You should gently massage it while applying to stimulate blood circulation.

2. Adjust your diet.

Good nutrition is another key to taking care of yourself and not aging. Healthy food will help restore your health and beauty from within.

• Eat a balanced diet, focusing on green leafy vegetables such as spinach and broccoli, low-fat protein from fish, chicken, and beans, and low-sugar fruits such as strawberries and blueberries.

• Reduce sugar and refined carbohydrates to maintain stable blood sugar levels.

• Drink enough water, at least 8 glasses a day, to help the internal system work well and increase skin moisture. You should drink plain water and avoid drinks with high caffeine or sugar.

• Take supplements. Collagen and vitamin C help restore skin cells and increase elasticity. Omega-3 reduces inflammation and nourishes the brain. However, you should consult a doctor before choosing a supplement for safety and good results.

3. Exercise regularly

In addition to helping control weight and maintain heart health, it also helps slow down aging and increase muscle strength. Here are some guidelines:

• Mix exercise, do both cardio and muscle building. You should exercise at least 150 minutes per week, divided into cardio such as running, swimming or cycling and muscle building such as weight lifting to prevent muscle mass loss.

• Yoga or Pilates help increase flexibility and reduce aches and pains. It also helps reduce stress and relaxes the mind.

• Take a walk or exercise outdoors in the morning. In addition to helping you get vitamin D, it also helps stimulate the metabolism and refreshes your mental health.

4. Get enough rest. This will help the body restore and repair cells, making your skin look younger.

• Get 7-9 hours of sleep per night. Between 10:00 PM and 2:00 AM is the time when the body repairs itself the best, reducing dark circles and wrinkles.

• Avoid using electronic devices 1 hour before bedtime. Blue light from electronic screens destroys the hormone melatonin, making it difficult to fall asleep. Turn off the devices and do relaxing activities such as reading a book, listening to music, or practicing breathing exercises to prepare for bed.

• Use a pillow or pillowcase that reduces friction. Pillowcases made of silk or satin will reduce friction, prevent wrinkles on the face while you sleep, and also help maintain hair moisture.

5. Manage stress

Stress causes the body to produce the hormone cortisol, which affects wrinkles. Managing stress makes your physical and mental health more balanced.

• Practice meditation or Mindfulness. Practice สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน meditation for 5-10 minutes a day to reduce stress and anxiety. Also, practicing Mindfulness or focusing on the present helps you to be more mindful in dealing with situations better.

• Find a hobby that you like, it can help reduce stress and increase happiness in your life.

• Socialize. Laughing and spending time with people you love will help create hormones of happiness and reduce stress very well.