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We've consulted with our team of d nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices.


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Try out PMC Labs and tell us what you think. Learn More. Background: While malnutrition is an important cause of morbidity and mortality in older people, it is commonly under-recognised.

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Who among us relishes the idea of getting old? Although it's true that embracing our changing appearance is a healthy position to take, an excessive amount of wrinkles, saggy skin, and paunchiness can be an unnecessary bummer. The good news is that there are plenty of steps we can take—with nutrition, exercise and skin care, just to name a few—that'll not only stop the effect of time on our bodies but even roll back the clock a few years.

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Below are 50 such strategies for looking more youthful in what should be your best decade yet. Being exposed to sunlight does have health benefits. It can help regulate the production of melatonin, and we humans are are rather good at converting rays into vitamin D, a nutrient that a supermajority of Americans are deficient in, particularly those living in northern states.

That said, ultraviolet UV rays break down skin fibers, which cause it to sag and lose elasticity not to mention lead to melanoma. If you're going to be spending time outside, use a sunblock with an SPF of at least 30, and wear a hat with a brim that casts a shadow over your face.

Oh, and speaking of your face?

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As you get older, your brows can get, well, a little woolly. This change can happen slowly, making it harder to recognize and leaving you scratching your head when people start offering you their seats on public transit. Resist the temptation to shape them yourself.

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Instead, ask your barber to do a trim during your regular visits. And while you're at it, have him take care of excess ear and nose hair too. Don't be shy—he's used to it. When your co-workers tell you that you look tired, they really mean that you look bad, old or both. Next time you're at the water cooler, hand them a tall glass of STFU by having snoozed your way to a more youthful, vibrant appearance.

Studies indicate that seven to eight hours of shut-eye is optimal, and it'll make you look younger, happier and more attractive. Talk about an easy route to reeling back the years. Is where you live affecting your sleep levels? Take a look at the 50 Most Sleepless Cities in America. In addition to being a great source of muscle-protective protein, oysters are a prime source of zinc.

How's that for a pearl of wisdom? Our faces appear to lengthen as we age.

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One way to forestall looking like an old codger is to foreshorten your look and make your face appear more rounded read: youthful. Crewnecks make the face look more rounded than V-necks. For the same reason, when you're dressing casually, wear button-collared shirts rather than a wide-spread collar. They narrow the face. Sure, stubble, a moustache or a beard can lend you a rugged air but forgoing a clean shave isn't ideal if you're trying to look more youthful.

A recent British study showed men with facial hair looked about 10 years older than they actually were. But that's not the only reason you should shave to look young. Taking a razor to your face sloughs off dead skin cells and helps stimulate collagen production, making your face appear younger. Flax offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines. A study in the British Journal of Nutrition found that participants who downed about half a teaspoon of omega-3s in six weeks experienced ificantly less irritation and redness thanks to their anti-inflammatory propertiesalong with better-hydrated skin.

Passing 40 can "inspire" us to dress younger. Bad move. This in contrast to dressing classic — albeit with a few playful little touches — which tends to do the opposite. Another quick, simple way to appear younger is to stand up straight, pull your shoulders back and tighten your core. Experts say you'll appear 10 pounds lighter and will be perceived as healthier, more confident, alert, and more youthful.

It's also a hedge against back pain. A study demonstrated that happy-looking people are perceived to be younger compared to pictures of the very same people sporting a neutral or angry expression. In the study, adults guessed the age of male and female faces. Researchers discovered that the age of happy or smiling faces was likely to be underestimated by an average of about two years! Need some motivation? Check out these 25 Ways to be Happier Now! Brown splotches on the face or hands are a giveaway of aging skin, and we tend to see them arrive more when we reach our 50s.

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IPL intense pulsed light or lasers helps to disperse the pigment, leading to an even, more youthful complexion. Dry skin can look so dull that you can actually end up looking like you're covered in a thin layer of dust. Use a moisturizer on your face, hands and body. An effective, natural and inexpensive option is coconut oil. Not only is it effective at locking in moisture and staving off wrinkles, you'll smell and taste like a macaron.

Women love macarons! Another tip: Wear tinted moisturiser. If your complexion looks even in tone, you appear younger according to research by Dr Bernhard Fink, an expert in evolutionary psychology at the University of Gottingen. Grapes are filled with anthocyanins, which have arthritis-fighting properties and help boost collagen in the retina, which protects the eyes against age-related macular degeneration.

Puffy, dark circles under the eyes often become worse with each passing birthday—and being dehydrated make matters even worse. To replenish your body, cut up some citrus fruits rind includedsoak them in a pitcher of ice water and drink copiously.

The citrus not only improves the water's flavor and drinkability but the rinds contain a powerful anti-inflammatory compound called de-limonene, which helps the liver flush toxins from the body, according to the World Health Organization. A study in the journal Biological Trace Elemental Research found prematurely graying individuals had ificantly lower copper levels than a control group. Your body requires copper to produce pigment for your skin and hair, and shiitake mushrooms are one of the best dietary sources. Just a half cup provides 71 percent of your recommended daily intake of copper—and for only 40 calories!

Ever noticed that devotees of yoga seem to have a youthful air about them?

Exploring the views and dietary practices of older people at risk of malnutrition and their carers: a qualitative study

It's no coincidence. Yoga can help to turn back the clock: Over time, it's likely to de-stress you, improve your posture and help to loosen muscular knots caused by tension. Dingy chompers speak to all the coffee, red wine and cigarettes you've enjoyed over the years. Not good.

Your first move? Exactly what you were told as a kid: Visit the dentist for a cleaning and exam twice annually, and heed their advice about flossing. Once stains have been removed, try a whitening toothpaste.

Smile still not popping?

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Look into a professional whitening treatment. Going forward, eat apples, celery, raw carrots, broccoli and other crunchy greens, which can actually exfoliate fresh stains.

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This is a fun one. Studies have found that couples who have sex more often look more than a decade younger than the average adult who has sex less often! Some experts have postulated the pleasure derived from sex is a crucial factor in preserving youth.

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Although a paunchy profile will make you seem older, losing too much fat in the face can make you look gaunt. Sure, botox and other products like it are good at smoothing out forehe, but these muscle-paralyzing injectables can be used in other ways too.

For instance, over time, muscles tend to pull the corners of our mouths downward. By paralyzing them, your resting face will look more friendly. In a study of more than Japanese women, researchers found that the more yellow and green vegetables subjects ate, the less apt they were to have wrinkles and crow's feet — even once they controlled for smoking and sun exposure.

And a study out of the UK concurs. The British study published in the American Journal of Clinical Nutrition found that volunteers who consumed just four milligrams of Vitamin C what you'd get in a single bite of yellow pepper daily for three years decreased the appearance of wrinkles by 11 percent.

You're not sanding down a table, so there's no need to overdo exfoliation. You just need enough friction to slough off some dead cells on the surface of your skin, preferably before bed. It'll make your skin smoother, reflects light better and make it look more radiant and youthful. Stress is wrinkle fuel.

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Luckily, relaxation can be learned. Get good at it, and you'll soften those lines of stress and worry that can become a permanent part of our facial landscape. Our skin has its own support system in the form of collagen and elastin, two compounds that keep your skin tight and plump. But when elevated levels of glucose and fructose enter the body, they link to the amino acids present in the collagen and elastin, producing advanced glycation endproducts, or AGEs.

That damages these two critical compounds and makes it hard for the body to repair them. The process is accelerated in the skin when sugar is elevated, and further stimulated by ultraviolet light, according to a study in the journal Clinical Dermatology. In other words, eating lots of sugar poolside is the worst thing you can do for your skin. Moving your body on a regular basis is definitely one of the best hedges against aging not to mention dying early.