1. Eat less!
Melatonin is a hormone released during sleep which has an antioxidant effect. As you get older, your body’s ability to produce melatonin decreases. When this thing happens, difficulty falling asleep and even if you sleep eight hours a night, not feeling rested. However, a study published in the Journal of Clinical Endocrinology and Metabolism has shown that melatonin levels can be controlled through diet. The research, conducted on monkeys, it took 12 years and showed that calorie restriction not only improves the production of melatonin, decreases body fat also reduces blood glucose levels and reduced risk of certain cancers.
According to experts, there is no need to count all the calories. It is enough to gradually reduce the portions. At one table, for example, half of portion to be composed of salad or vegetables, and half the carbohydrates and protein. At snack, opt for something healthy, such as an apple or almonds and really give up the chips. Eat protein at two of the main meals. When they are of animal origin, size and thickness of the portion should be a slap. Eat up to two servings of red meat than white meat and fish two servings of seafood per week. Another recommendation is to not starve yourself. And this is bad for your skin. Eat balanced meals and not skip any.
2. Use quality skincare products!
Many skin care products contain ingredients that scientific studies have found harmful to the skin. Sodium lauryl sulfate, for example, penetrates the skin and affect its protective function. Formaldehyde can irritate the skin and can trigger allergic reactions such as skin rashes and even the heart palpitations. It can also aggravate asthma.
If you want to keep your skin looking young for as long as possible, protect yourself from the sun. Apply sunscreen with a protective effect on the most sensitive parts of the body: face, neck, décolleté, hands. Always read labels on products you use. You can opt for children’s products because they contain no fragrance and has a lower concentration of chemicals.
If you have dry skin, wrinkles, or if you suffer from premature aging skin, use an exfoliating cream or scrub that will leave your skin soft and smooth. Do not exfoliate if you have acne or skin rash.
3. Getting enough sleep!
During sleep your body releases some hormones that have different functions in the body. One of them is melatonin. Darkness stimulates the production of the hormone, so it is advisable to sleep in a dark, well ventilated room.
Foods that promote a restful sleep contain tryptophan, an amino acid that the body uses to produce serotonin and melatonin. Some foods rich in tryptophan include: milk, cottage cheese, plain yogurt, seafood, turkey, whole grains, brown rice, beans, lentils, eggs, peanuts and sunflower seeds.