The Anti-Aging Lifestyle: Things You Can Do

SLEEP: We have all been there, looking in the mirror after a bad nights sleep, only to see washed out skin, under eye bags with dark circles starring back. Sleep deprivation has been found to hasten the aging process (Robillard, Prince, Filipini, & Carrier, 2011) increase risk of obesity, reduce immune function, type 2 diabetes, cardiovascular disease, injuries, all-cause mortality, depression, irritability, cognitive decline, and reduced well-being (1). Surprisingly, sleep is given little attention as an important component involved in a healthy lifestyle.  According to the National Sleep Foundation adults aged 18 and 65 should get at least 7 to 9 hours and those 65 and older 7-8 hours of sleep per night (Hirshkowitz, Whiton, Albert, et al., 2015). Studies indicate that many Canadians are not getting enough sleep or a good quality of sleep.  There are several factors that can interfere with our ability to sleep, which include psychological problems such as depression, stress, pain, tobacco smoke exposure, exercise in the evening (Altun, Cinar & Dede, 2012), the use of technology (ie., IPhone, IPad) within one hour of bedtime (Gradisar, Wolfson, Harvey, Hale, Rosenberg & Czeisler, 2013), alcohol consumption (Park, Oh, Lee, Kim, Lee,   … Kim, 2015), caffeine consumption (Drake, Roehrs, Shambroom & Roth, 2013) and bladder function (Ancoli-Israel, Bliwise & Nørgaard, 2011).

Ways you can improve your sleep hygiene can be found at this link

Stress Reduction

Chronic stress can lead to chronic inflammation, hormone changes, and lowered immunity which hastens the aging process (Lavretsky & Newhouse, 2012). 

Practical ways of coping with stress include identifying the source of the stressor, finding solutions to reduce or eliminate the stress source or being patient if no immediate solution can be exercised, and identifying and utilizing available resources to reduce stress, 

Our Pandora Star Inlight sessions can help reduce stress. For more information please see our Pandora Star page. 

For more about how you can reduce stress, click on the link

Stop Smoking

Not only is smoking bad for general health but is linked to premature skin aging. Smoking impairs collagen production, degrades elastin fibers and impairs healing (Ellis, 2018; Morita, 2007). Collagen and elastin are primary components in the dermis which gives the skin its youthful appearance. 

Smoking is highly addictive and hard to quit. However, there are several smoking cessation resources. For more information, please click the PDF file under “Guide to Quit Smoking.”

High Plant-Based Diet

A high plant-based diet, such as the Mediterranean diet has been clinically proven to reduce chronic inflammation -a primary cause of chronic disease 

(Mourouti, Panagiotakos, Kotteas, & Syrigos, 2017); Romagnolo & Selmin,  2017) so much so it is highly recommended for cancer survivors (Mourouti, Panagiotakos, Kotteas & Syrigos, 2017). Furthermore, hormones given to animals processed for human consumption have questionable health implications, which require further non-biased studies (Larrea & Chirinos ,2007).  Lastly, antibiotics (up to 80% of all antibiotics sold in the US) are given to animals processed for human consumption, which has been linked as a cause for the development of bacteria resistance to antibiotics (Aguirre, 2017).

Meat consumption has been studied to cause internal inflammation leading to  chronic disease and even cancer 

(Chai, Morimoto, Cooney, Franke, Shvetsov, Le Marchand, & … Le Marchand, 2017; Schwedhelm, Pischon, Rohrmann,  Himmerich, Linseisen & Nimptsch, 2017). However, these studies were not based on organic or grass-fed animal meat. 

It is important to remember that chronic inflammation is the root of aging and disease.

For easy plant-based recipes go to this link


Exercise gets the heart pumping and the blood moving. Regular exercise increases muscle tone and body metabolism. In recent studies, regular exercise has been shown to reduce chronic inflammation thereby reducing risk of chronic disease such as diabetes type 2 and cardiovascular disease while  reducing the speed of aging (Woods, Wilund,  Martin & Kistler, 2012). 

According to the Center for Disease control, 150 minutes of moderate exercise per week is recommended to promote these benefits (2015).

Apply Sunscreen

Sun exposure accounts for up to 90% of our skins aging. In a randomized controlled trial, daily sunscreen application halted aging of the skin where the sunscreen was applied. These results were studied over the course of 4.5 years (Hughes, Williams, Baker & Green, 2013). An SPF of 50 is only 2% more effective as a sun blocker than an SPF 30. We recommend a broad spectrum SPF such as ZO Oclipse SPF 30 primer. You have to LOVE your sunscreen. Otherwise you won’t use it!

For more information about sunscreens please click the link from the Canadian Dermatology Association


Aguirre, E. (2017). Contagion Without Relief: Democratic Experimentalism and Regulating the Use of Antibiotics in Food-Producing Animals. UCLA Law Review64(3), 550-601.

Altun, I., Cınar, N., & Dede, C. (2012). The contributing factors to poor sleep experiences in according to the university students: A cross-sectional study. Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences17(6), 557–561.

Ancoli-Israel, S., Bliwise, D. L., & Nørgaard, J. P. (2011). The effect of nocturia on sleep. Sleep Medicine Reviews15(2), 91–97.

Chai, W., Morimoto, Y., Cooney, R. V., Franke, A. A., Shvetsov, Y. B., Le Marchand, L., & … Le Marchand, L. (2017). Dietary Red and Processed Meat Intake and Markers of Adiposity and Inflammation: The Multiethnic Cohort Study. Journal Of The American College Of Nutrition36(5), 378-385. doi:10.1080/07315724.2017.1318317

Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between Sleep and Exercise: A Systematic Review. Advances in Preventive Medicine2017, 1364387.

Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine9(11), 1195–1200.

Ellis, P. (2018). The impact of smoking on wound healing: the role of the nurse. British Journal Of Nursing27(6), S10-S14. doi:10.12968/bjon.2018.27.6.S10

Hughes, M. B., Williams, G. M., Baker, P., & Green, A. C. (2013). Sunscreen and prevention of skin aging: a randomized trial. Annals Of Internal Medicine158(11), 781-790. doi:10.7326/0003-4819-158-11-201306040-00002

Institute of Medicine Committee on Sleep Medicine and Research. Colten HR, Altevogt BM, eds. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington, D.C.: The National Academies Press, 2006.

Gradisar, M., Wolfson, A. R., Harvey, A. G., Hale, L., Rosenberg, R., & Czeisler, C. A. (2013). The Sleep and Technology Use of Americans: Findings from the National Sleep Foundation’s 2011 Sleep in America Poll. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine9(12), 1291–1299.

Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation’s updated sleep duration recommendations: Final report. Sleep Health 2015; 1: 233-43.

Larrea, F., & Chirinos, M. (2007). [Impact on human health of hormonal additives used in animal production]. Revista De Investigacion Clinica; Organo Del Hospital De Enfermedades De La Nutricion59(3), 206-211.

Lavretsky, H., & Newhouse, P. A. (2012). Stress, Inflammation and Aging. The American Journal of Geriatric Psychiatry : Official Journal of the American Association for Geriatric Psychiatry20(9), 729–733.

Park, S.-Y., Oh, M.-K., Lee, B.-S., Kim, H.-G., Lee, W.-J., Lee, J.-H., … Kim, J.-Y. (2015). The Effects of Alcohol on Quality of Sleep. Korean Journal of Family Medicine36(6), 294–299.

Mourouti, N., Panagiotakos, D. B., Kotteas, E. A., & Syrigos, K. N. (2017). Review article: Optimizing diet and nutrition for cancer survivors: A review. Maturitas105(Health and wellbeing after cancer), 33-36. doi:10.1016/j.maturitas.2017.05.012



  1. CBD oil near me on March 2, 2021 at 1:43 pm

    As the admin of this site is working, no uncertainty very shortly
    it will be renowned, due to its feature contents.

  2. cbd oil for dogs on February 23, 2021 at 8:01 pm

    Great article, totally what I needed.

  3. CBD for dogs on February 22, 2021 at 5:44 am

    I am genuinely pleased to read this web site posts which includes lots of helpful
    data, thanks for providing such information.

    My blog post: CBD for dogs

  4. CBD for sale on February 22, 2021 at 5:24 am

    Hey There. I discovered your blog using msn. That is a very
    well written article. I’ll make sure to bookmark it and come back to read more of your helpful info.
    Thank you for the post. I’ll definitely return.

  5. access on February 2, 2021 at 3:32 am

    Some genuinely nice and useful information on this web site, likewise I think the pattern has got good features. Maggie Franciskus Bobina

  6. watch on February 1, 2021 at 9:07 pm

    Hello there. I found your website by means of Google at the same time as searching for a similar matter, your site got here up. It appears to be good. I have bookmarked it in my google bookmarks to come back then. Christabella Harland Belsky

    • pwsadmin on February 1, 2021 at 9:26 pm

      Thank you for your thoughtful feedback!

  7. movie online on February 1, 2021 at 6:07 am

    Wow, wonderful blog layout! How long have you been blogging for? Happy Ignazio Shelley

    • pwsadmin on February 1, 2021 at 9:29 pm

      Thank you!

  8. online on February 1, 2021 at 4:14 am

    Way cool! Some very valid points! I appreciate you penning this write-up and the rest of the website is extremely good. Eleanora Zolly Dietrich Dianemarie Englebert Laden

    • pwsadmin on February 1, 2021 at 9:29 pm

      Thank you!

  9. dublaj on January 31, 2021 at 8:15 pm

    Great beat ! I would like to apprentice while you amend your web site, how could i subscribe for a blog web site? The account helped me a acceptable deal. I had been a little bit acquainted of this your broadcast provided bright clear concept| Linn Jayson Jemie

  10. dublaj on January 31, 2021 at 7:21 am

    Hey there! This is my 1st comment here so I just wanted to give a quick shout out and say I really enjoy reading through your articles. Can you suggest any other blogs/websites/forums that deal with the same subjects? Thank you! Flss Lucais Chader

    • pwsadmin on January 31, 2021 at 6:55 pm

      Thank you! I suggest writing about the role and importance of Vitamin D supplementation for reducing Covid severity. I plan on writing a Blog about this topic soon.

  11. altyazili on January 31, 2021 at 5:18 am

    Nice weblog here! Additionally your website rather a lot up fast! What web host are you the use of? Can I get your associate hyperlink to your host? I desire my website loaded up as quickly as yours lol Lelah Kile Ezara

  12. basei moi on January 29, 2021 at 4:21 pm

    I enjoyed reading a very successful article

    • pwsadmin on January 29, 2021 at 5:11 pm

      Thank you 🙂

  13. Heather on January 23, 2021 at 5:43 am

    I feel very lucky to follow your page

  14. yarak on January 21, 2021 at 7:00 am

    I feel very lucky to follow your page

  15. lise vicenteno on January 17, 2021 at 9:27 pm

    I love surfing on your pleasant site

    • pwsadmin on January 18, 2021 at 1:37 am

      Thank you!

  16. pedro corbridge on January 9, 2021 at 11:19 am

    I love surfing on your pleasant site

    • pwsadmin on January 18, 2021 at 1:37 am

      Thank you!

  17. lavonne trinca on January 6, 2021 at 8:53 am

    Thanks so much for the blog post.Thanks Again. Great.

  18. horacio grueser on January 4, 2021 at 8:30 am

    I read a great article with pleasure, I hope it will continue

  19. maria allmon on January 2, 2021 at 11:24 pm

    I loved your blog.Really looking forward to read more. Will read on…

  20. josefine holness on January 1, 2021 at 3:41 pm

    I like a very useful article, I like our page and follow it

  21. margarett hlavaty on January 1, 2021 at 1:06 am

    I really like the design and contents of your web page

  22. beatrice flocke on December 31, 2020 at 3:45 pm

    Greate article. Keep writing such kind of info on your blog.

  23. recep ivedik izle on December 10, 2020 at 5:20 am

    Im obliged for the article. Really thank you! Fantastic. Hermine Warden Warfield

  24. türkçe izle on December 10, 2020 at 12:31 am

    No matter which genre you legendary title ready for you. Marquita Sebastien Darcia