Fountain of youth

Your guide to natural anti-ageing

Ageing is a natural part of life, but who says you can’t age gracefully and radiate youthful energy? While there’s no magic potion to stop time, there are plenty of natural ways to keep your skin glowing, your body strong and your mind vibrant. We spoke to the experts to get their top natural beauty tips to keep the ageing process at bay.

Eat for good sleep
“Prioritise a whole foods diet with minimal processed foods and refined sugar, and plenty of colour!” says Hannah Trueman, lead nutritionist and dietetic medicine specialist at Body Fabulous Health Clinic (www.mybodyfabulous.co.uk).

Fill your plate with a variety of colourful, antioxidant-rich fruits and vegetables every day. Think berries, dark leafy greens and cruciferous veggies like cabbage, kale and broccoli. These foods are loaded with vitamins C and E, polyphenols and antioxidants that neutralise free radicals (unstable molecules that damage cells), helping to protect your skin and overall health from oxidative stress (cell damage). Aim for three different coloured plants on your plate at each meal to boost nutrient diversity and maximise your antioxidant intake.”

Maximise your deep sleep window
“Aim for seven to nine hours of restful sleep per night to support bodily functions and cognitive health,” says longevity expert Leslie Kenny (www.lesliesnewprime.com). “Focus on getting to be bed before 10pm if possible. Our deep sleep window is between 10pm and 2am and is the only time that the brain’s glymphatic system jumps into action, flushing away toxins. This is especially key for women who have twice the risk of getting Alzheimer’s disease than men.”

Incorporate strength training into your routine
“Building muscle mass as we age is one of the best ways to stay strong and support your metabolism,” says Penny Weston (pennyweston.com), founder of the award-winning health spa, Moddershall Oaks and leading wellness centre, MADE. “Strength training doesn’t have to mean lifting heavy weights; bodyweight exercises like squats, lunges, and push-ups can do wonders for toning muscles, improving bone density, and keeping you feeling youthful. Plus, it boosts your energy and confidence.”

Up your vitamin C intake
“Support collagen production to promote youthful skin by including foods rich in vitamin C, proline and glycine, such as bone broth, citrus fruits, tomatoes and red peppers,” says Hannah Trueman. “Make sure you’re incorporating these into your daily meals to help prevent skin sagging and reduce the appearance of fine lines and wrinkles.”

Banish stress
“Chronic stress accelerates ageing,” says Sarah Stannard, a certified health and wellbeing coach (www.sarahstannard.com) “Support relaxation with breathwork, meditation and time in nature. Adaptogenic herbs like ashwagandha and holy basil help to balance stress hormones.”

Keep your gut balanced
“Your gut health has a profound impact on how your body ages, both inside and out,” says Penny Westson. “Include probiotic-rich foods like yogurt, kefir, and fermented vegetables in your diet to support healthy digestion. A balanced gut microbiome can help reduce inflammation, improve skin clarity, and enhance your mood, contributing to a more youthful feeling overall.”

Top up your good fats
“Include plenty of healthy fats to support skin health and reduce inflammation in the body,” says Hannah Trueman. “You should be having roughly a thumb-sized amount with each meal. Focus on omega-3-rich foods like oily fish (salmon, mackerel, sardines), chia seeds, flaxseeds and walnuts. These fats promote skin elasticity, reduce inflammation and support hormonal and adrenal balance. Additionally, include monounsaturated fats from olive oil and avocados to maintain healthy cell membranes and overall cellular vitality.”

Eat good quality protein
“Build your meals around high-quality protein sources like fish, chicken, organic soy products (such as tofu and tempeh) and legumes (lentils, chickpeas, beans),” says Hannah Trueman. “Protein is vital for tissue repair, including skin and muscles, which naturally decline as we age.”

Stay active with activities you enjoy
“Find an exercise routine that you actually enjoy – that’s key,” says Penny Weston. “Staying active regularly helps reduce the effects of stress on your body, supports joint health, and promotes a healthy weight.”

Sarah Stannard adds: “Yoga and Pilates help to maintain flexibility, posture and balance for a youthful body. Rebounding on a mini trampoline stimulates the lymphatic system and promotes youthful energy.”

Stay hydrated with nutrient-rich drinks
“Hydration isn’t just about water,” says Penny Weston. “Nourishing your body with hydrating drinks that include vitamins and minerals is key. Add a splash of lemon to your water, sip on herbal teas, or make smoothies with greens, fruits, and seeds. These drinks not only keep you hydrated but can also support your skin, energy levels, and immune system, helping you stay youthful inside and out.”

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