Learn Indian anti-aging what to eat, when to sleep, what to apply, what to avoid, and how to relax according to Ayurveda, the traditional Indian medicine that does not stop at the epidermis and offers a more holistic and deep approach to our aging processes.
How obsessed are we with a youthful appearance? Very, it seems, as a search for the words “Anti Aging” on Google in the past month yielded no less than 2,360,000,000 results most offering different procedures and skincare products intended to delay skin aging. This popular concept, which has become the goal of Western beauty routines, mainly deals with external measures of skin appearance how tight, firm, glowing, and toned it is.
Through it, one can maintain healthy, glowing skin, a melodic voice, optimal strength, and the quality of the body’s tissues. So what should you do to preserve youth according to the Indians?
Nourish the Tissues
The Ayurvedic concept that deals with youth renewal is called Rasayana, composed of the words Rasa (taste and plasma) and Ayana (to enter). Rasayana charges us with energy, vitality, confidence, clarity of senses, and physical resilience, influenced by four factors: lifestyle, mindful nutrition, behavior, and medical preparations from herbs and other materials (as powders, tablets, or decoctions).
Maintain a Regular Routine
Ayurveda provides guidelines for operating the body’s clock in terms of daily and seasonal routines daily routines (Dinacharya), night routines (Ratricharya), and seasonal routines (Ritucharya). These include optimal wake and sleep times, breathing routines, bathing, massage, physical activity, nutrition, study, travel, and other practices intended to help slow biological aging.
Example daily routine:
- Wake up between 5:00 and 6:00 AM.
- Drink a glass of warm water upon waking.
- Eat three meals at fixed times.
- Take time to eliminate bodily waste.
- Use a tongue cleaner to maintain oral hygiene and fresh breath.
- Practice yoga or another physical activity for at least 10-30 minutes a day to help increase blood flow, balance, flexibility, and physical and mental strength.
Eat According to the Seasons
The current season, spring, is characterized in Ayurveda by qualities of moisture, wetness, coolness, heaviness, softness, and stickiness due to the combination of water and earth elements typical of this period (March-June). In this season, it is recommended to eat food that is easier to digest than in winter and to consume smaller quantities, as the body does not require a large amount of calories to stay warm.
The sun represents the fire element, expressed in the physical body as the digestive heat (Jatharagni). When the sun is at its peak, digestion is stronger and more optimal, so it is best to eat the largest meal at noon and smaller meals in the morning and evening.
Spring Spice Mix
Ingredients:
- 1 tbsp ground ginger
- 1 tbsp ground black pepper
- 1 tbsp ground dried coriander
- 1 tbsp turmeric powder
- 1 tbsp Himalayan salt or rock salt
- 1 tbsp ground cinnamon
- Pinch of chili
Mix all spices in a jar, stir well, close, and store in a cool, dark place. Use the mixture for soups, vegetable dishes, legumes, meat, and more.
Follow a Quality Sleep Routine
Sleep is a cornerstone of good health in Ayurveda and is as important as nutrition and other aspects of life. It can be affected by factors like age, lifestyle, daily routine, diet, and environment. Poor sleep patterns may weaken the whole body as they trigger age-related pathological conditions that may accelerate aging.
Tips for optimal sleep according to Ayurveda:
- Avoid heavy dinners and prefer easily digestible foods.
- Finish dinner no later than 7:30-8:00 PM.
- Walk about 100 steps before sleep.
- Dim the lights around 10:00 PM.
Massage, Massage, Massage
Massage with warm oil, often infused with herbs suitable for the individual’s condition, helps maintain good health and delays age-related pathological changes. Oiling during massage neutralizes coldness and dryness caused by Vata energy (a combination of air and space qualities) that accompany aging and old age. It also supports faster blood flow and increased lymphatic drainage.
Self-massage with high-quality sesame, almond, or coconut oil can be part of a daily routine, or professional massage can be used to relieve conditions affecting the central nervous system, including mental stress.
Practice Yoga (Including Facial Muscles)
Just as yoga helps activate the muscles of the arms, legs, and abdomen, according to Ayurveda, it can also help tone facial muscles.
Example exercises:
Forehead Wrinkle Reduction
- Place fingertips just above the eyebrows.
- Try to raise the eyebrows as high as possible while gently pressing downward with fingertips to block movement.
- Hold for 6 seconds.
- Repeat 5-10 times.
Jawline and Chin Firming
- Place the elbow on a table, fist under the chin.
- Press upward with the fist while trying to open the jaw.
- Hold for 6 seconds.
- Repeat 5-10 times.
Balance the Skin
It is important to nourish it not only through topical products but also through balanced nutrition and supportive lifestyle habits.
Ayurvedic approach sees imbalance in the “doshas” (Vata, Pitta, Kapha) as the cause of skin disorders.
Kapha Type
- Skin: Naturally plump, soft, cool, and moist; slow-aging. Imbalance may show as large pores, growths, or rashes.
- Eat: Spiced, warm, cooked foods.
- Avoid: Heavy, fatty, salty, sweet, sticky, and cold foods.
- Care: Light-textured creams for oily skin, daily cleansing, weekly exfoliation.
Pitta Type
- Skin: Oily, freckles, sensitive to sun; prone to irritation, acne, rosacea, and inflammation.
- Eat: Sweet, cooling foods, water-rich fruits (watermelon, melon, mango, figs), cooling vegetables, coconut oil, rose jam, coriander, cucumber, zucchini, dates, raisins, asparagus, artichoke, green beans, pumpkin.
- Avoid: Spicy, sour, salty, fatty, fried foods, alcohol.
- Care: Use creams with sun protection and cooling medicinal plants (aloe vera, rose, jasmine, coconut oil, neem oil).
Vata Type
- Skin: Requires constant nourishment and moisture; prone to early aging, dryness, cracks, thinness, pale lips and nails.
- Eat: Heavy, oily, warm foods; whole grains, warm milk, cooked vegetables, ghee, avocado, tahini, nuts, seeds, animal or plant proteins based on legumes.
- Avoid: Dry foods like millet, corn, dry cereals, rice cakes, dried peas, beans, dried fruits.
- Care: Moisturizing or cold-pressed oil-based products (sesame, almonds), avoid over-cleansing or harsh exfoliation.
Example Breathing Exercise: Bhramari
- Find a comfortable sitting position.
- Close your eyes or look downward, keep a long spine and relaxed shoulders.
- Inhale and exhale through the nose. Relax the face and jaw, keep lips gently closed.
- Place hands over ears, block gently.
- Take a deep inhale through the nose and hum on the exhale.
- Repeat at least 6 cycles.
- Sit quietly for a few minutes and return to natural breathing.
Refresh the Mind with the Right Plants
Ayurveda uses plants to renew mental abilities, clarity, discernment, and memory. Two recommended plants:
Be Positive and Ethical
Behavior also affects aging
It includes principles such as maintaining a positive approach, being kind without expecting return, avoiding manipulation, and engaging in social activities for the benefit of others.