Muscle loss (sarcopenia) doesn’t have to be part of getting older, and anyone is actually in the perfect position to turn things around or keep the muscle they’ve got.

Resistance training
Resistance training is literally like a fountain of youth for your muscles. I’m talking about lifting weights, using resistance bands, or even just doing bodyweight stuff like push-ups against the wall. Your muscles absolutely love HIIT..I personally started doing this 4 times every single week more than a decade ago when I hit fifty, and holy crap, I feel stronger now than I did in my forties! You don’t need to become a gym rat though – just 20-30 minutes of challenging your muscles consistently is still okay. I get that some folks got arthritis…Less is still more.

PROTEIN
Here’s the game-changer most people miss – PROTEIN, and lots of it. To slow down muscle loss, eat a lot of protein. As people age, our bodies get lazy at using protein, so we need way more than younger folks. A beneficial goal would be about twenty to thirty grams of protein at each meal… eat some eggs, chicken, fish, Greek yogurt, whatever works for you. Energy levels will improve. TRY this, it will change everything.

SLEEP & STRESS
Get adequate sleep (at least 9 hours of good night sleep) and managing stress. Muscles love sleep and rest, rebuilding themselves while you sleep. Plus, chronic stress pumps out cortisol which eats muscle like crazy. If you want to stop losing muscle you need to do your best to avoid stress. Try to enjoy yourself, practice gratitude. Pray, worship or meditate. The first two will help you get you closer to the Holy Spirit, and the Spirit of God chases away anxiety. Meditation, yoga, relaxation therapy help alleviate stress. Find your ways to do that and practice it.

Don’t let anyone tell you that getting older means getting weaker – that’s just lazy thinking from people who gave up too early! Most people think getting weaker is just part of aging. That’s misguided thinking.

It’s your call !

Exercises That Quietly Rewire Your Brain for Deep Sleep
Heather Hurlock. Super Age 7/25/2025

New research suggests that Tai Chi, yoga, and jogging may be more effective than sleeping pills for treating insomnia, with fewer side effects.

If you’ve ever battled insomnia, you know the toll it takes on your body and your mind. While medications and cognitive behavioral therapy (CBT) have long been standard treatments, a new large-scale study published in BMJ Evidence-Based Medicine suggests that something as simple as moving your body might be just as effective, without the side effects or access barriers.

Researchers conducted a network meta-analysis of 22 randomized controlled trials involving 1,348 participants and 13 different interventions for insomnia. Seven of those were exercise-based. The top three? Tai Chi, yoga, and walking/jogging. Compared to usual care and even CBT, these forms of movement significantly improved sleep quality, duration, and efficiency, while reducing nighttime awakenings and how long it takes to fall asleep.

Which Exercises Are Best for Your Sleep?
While cognitive behavioral therapy (CBT) remains the gold standard for treating insomnia, it isn’t always easy to access. Exercise-based interventions, on the other hand, are low-cost, widely available, and increasingly backed by science. Here’s how the top approaches compare, so you can choose the one that fits your body and lifestyle best.

• Tai Chi
• Yoga
• Walking/Jogging

Tai Chi: This slow, flowing movement practice emerged as a quiet powerhouse for sleep. People who practiced Tai Chi increased their total sleep time by more than 50 minutes per night and spent over 30 fewer minutes awake after falling asleep. On average, it helped people fall asleep 25 minutes faster. Many of these improvements persisted for up to two years, suggesting that Tai Chi not only soothes the nervous system in the short term but may also support lasting changes in sleep architecture.

Why It Works: Tai Chi is a form of meditative movement that reduces hyperarousal in the nervous system, promotes emotional regulation, and may reduce inflammation, common drivers of chronic insomnia.

Yoga: Yoga delivered the largest boost in total sleep time: nearly two additional hours per night! It also improved sleep efficiency by about 15 percent, helping people spend more of their time in bed actually sleeping. Participants experienced fewer nighttime awakenings and fell asleep nearly half an hour faster on average.

Why It Works: Yoga integrates breath, movement, and focused attention. It’s been shown to lower anxiety and depressive symptoms, likely by shifting brain chemistry and dampening stress responses.

Walking or Jogging: Walking and jogging stood out for reducing insomnia severity and improving how people felt during the day. Participants reported major improvements on the Insomnia Severity Index, dropping nearly 10 points, a clinically significant change.

Why It Works: The mood-lifting and energy-regulating effects of steady movement likely play a role here, as walking and jogging may promote melatonin production and support deeper, more restorative sleep..

CBT (Cognitive Behavioral Therapy): CBT continues to be the most widely recommended non-drug treatment for insomnia, and for good reason. It has consistently been shown to improve every aspect of sleep, from helping people fall asleep faster to reducing how often they wake up and increasing overall sleep duration. However, the availability of CBT remains a challenge for many, making accessible movement-based approaches an important and empowering alternative.

Why It Works: CBT targets racing thoughts, unhelpful sleep behaviors, and conditioned arousal by retraining both mind and habit. Through techniques like sleep hygiene, stimulus control, sleep restriction, and cognitive reframing, CBT helps calm the brain’s hyperactive sleep-wake system. Over time, it restructures the mental loops that keep you up at night, replacing anxiety and frustration with trust in your body’s natural ability to rest.

Whether you’re drawn to mindful movement or moderate cardio, the evidence is clear: consistent physical activity, especially when it calms the nervous system, can offer meaningful, lasting relief from insomnia.

4 Ways to Move for Deep Sleep
If you struggle with insomnia, these findings offer a new path forward. Here’s how to integrate the science into your life:

1. Choose the right movement for your needs:

For longer total sleep time and overall architecture improvement: try yoga.

For nighttime wake-ups or chronic arousal: Tai Chi may be most effective.

For fatigue, mood swings, or daytime dysfunction, consistent walking or jogging can help.

2. Start small. Stay consistent:

Many of the interventions in the study lasted between 4 and 26 weeks. You don’t need to commit to hour-long sessions, just find a rhythm that fits your life. Ten minutes of yoga before bed or a 20-minute morning walk is a solid start.

3. Track your sleep:

Use a sleep diary or wearable to track how movement affects your sleep. Look for improvements in how quickly you fall asleep, how restful you feel, and how many times you wake up.

4. Think long-term.

While medications can offer short-term relief, movement-based therapies and CBT offer compounding benefits. Beyond sleep, these practices improve mood, reduce inflammation, and enhance overall health, core to aging well.

This new analysis offers a promising approach to promoting deep sleep. Exercise, especially in forms that calm the mind and support the nervous system, could be the most effective and sustainable path to deeper, longer, more restorative rest. It’s a reason to lace up, roll out a mat, or slow down into stillness, knowing that with every breath and step, you’re not just moving your body. You’re healing your sleep.

McMaster Optimal Aging Portal

The Bottom Line
When we think about eating disorders, we often picture teenagers or young adults. But these conditions don’t disappear with age, they can persist or even begin later in life, often going unrecognized and untreated.

In fact, up to 20% of women over 60 may experience binge eating disorder (BED). Others may struggle with body dysmorphic disorder (BDD), an intense preoccupation with perceived physical flaws that may be invisible to others. Both conditions can cause emotional distress and lead to serious health consequences.

Why it happens
Later life can bring major changes—retirement, physical aging, grief, or identity shifts—that may trigger or worsen disordered eating. Sometimes, a past eating disorder reappears; in other cases, it may develop for the first time. Unfortunately, the signs in older adults are often overlooked or mistaken for normal aging.

Warning signs:

• Eating in secret or avoiding meals with others
• Sudden weight changes
• Preoccupation with appearance or body parts
• Hiding food or feeling guilt after eating
• Withdrawing from social activities
• Mood changes like anxiety or depression

Treatment and support
The good news is eating disorders are treatable at any age. Psychotherapy (especially Cognitive Behavioural Therapy or Dialectical Behaviour Therapy), medication (when appropriate), and support from trained dieticians can all help. Guided self-help tools like apps or workbooks may also be effective.

Eating disorders in older adults are more common than many realize and they deserve attention. If you or someone you love is struggling, don’t wait. Talk to a healthcare provider. With the right support, healing is possible at any stage of life.

[Source: Vance Voetberg, Epoch Health ]

An expert review suggests that long-term use of statins may be inadvertently aiding the enemy by accelerating coronary artery calcification.

For decades, statins have been heralded as reliable heroes in the battle against heart disease, the leading cause of death in the United States and globally. However, an expert review suggests that long-term use of statins may be aiding the enemy by accelerating coronary artery calcification instead of providing protection.

Statins Deplete Heart-Protecting Nutrients 

The review, published in Clinical Pharmacology, suggests that statins may act as “mitochondrial toxins,” impairing muscle function in the heart and blood vessels by depleting coenzyme Q10 (CoQ10), an antioxidant cells use for growth and maintenance. Multiple studies show that statins inhibit CoQ10 synthesis, leading many patients to supplement.

CoQ10
CoQ10 is vital for producing ATP, the cell’s fundamental energy carrier. Insufficient CoQ10 inhibits ATP production, resulting in an energy deficit that the review authors say “could be a major cause for heart muscle and coronary artery damage.”

“We believe that many years of statin drug therapy result in the gradual accumulation of mitochondrial DNA damage,” the authors wrote.

A 2022 study published in Biophysical Journal linked reduced ATP to heart failure.

A 2008 study published in BioFactors reaffirms the statin–CoQ10 link. Researchers evaluated 50 statin patients for side effects such as fatigue and muscle pain. All then stopped statins and supplemented CoQ10 for 22 months on average.

Heart function improved or held steady for a majority of patients. The researchers conclude that statin side effects, including statin cardiomyopathy, “are far more common than previously published and are reversible with the combination of statin discontinuation and supplemental CoQ10.”

Statins Deplete Vitamin K, Raising Heart Calcification Risk
Statins impair the production of vitamin K, an essential vitamin in managing calcification, according to the review. Optimal vitamin K2 intake helps avoid plaque buildup of atherosclerosis—thickening or hardening of the arteries—and keeps calcification risk low.

Coronary calcification happens when calcium accumulates in the walls of the coronary arteries, which provide oxygen to the heart. This plaque buildup is a sign of early coronary artery disease, which can block blood flow and trigger a heart attack.

A 2021 study published in the Kaohsiung Journal of Medical Sciences found a connection among statin use, coronary artery calcification, and vitamin K2 deficiency. The results shed light on how statins may spur arterial calcium accumulation by inhibiting vitamin K. The study’s findings were “in agreement with the existing evidence about positive association between statins and vascular calcification,” the authors noted.

Statins also damage selenoproteins, carriers of the mineral selenium, which is essential for heart health.

Statins were also linked to increased calcification in a 2022 study published in Arteriosclerosis, Thrombosis, and Vascular Biology. However, the authors proposed that statins may encourage calcification by heightening inflammation rather than via nutrient deficiency.

Physicians Overlook Statins as Driver of Heart Failure: Experts
Based on emerging evidence of statins’ potential cardiac downsides, the authors of the review warned that “physicians in general are not aware that statins can cause heart failure and are clearly not recognizing it.” Although doctors readily diagnose heart failure in statin users, they usually attribute it to factors such as age, high blood pressure, or artery disease.

Doctors prescribing cholesterol drugs “cannot ignore the moral responsibility of ‘informed consent,’” the researchers wrote, noting that patients deserve full disclosure of side effects such as cardiovascular disease and heart failure.

With more than 1 million annual heart failure hospitalizations in the United States, the condition is often referred to as an epidemic—and, according to the review, it may be that “statin drug therapy is a major contributing factor.”
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In summary, the possible side effects of long term user of statins:

• Muscle Symptoms
  Muscle pain (myalgia), weakness, and cramping are among the most frequent complaints. Studies acknowledge that statins can cause muscle-related issues, with a very rare but serious condition called rhabdomyolysis being the most extreme form.

• Increased Blood Sugar and Diabetes
  Several studies have found a small but significant link between statin use and an increased risk of developing type 2 diabetes, especially in individuals who are already at a higher risk. The risk, though small, is considered important enough that the U.S. Food and Drug Administration (FDA) has issued a warning on statin labels.

• Liver Damage
  Statins can cause a mild increase in liver enzyme levels, but this is usually not a cause for concern. Severe liver damage is very rare. A systematic review of trials in The BMJ found a link between statins and liver dysfunction, defined as raised liver enzymes.

• Neurological Side Effects
  Some people have reported memory loss, confusion, and cognitive issues while taking statins. While the FDA has added a warning to statin labels, studies have yielded mixed results, with some finding no clear link and others suggesting that any cognitive side effects reverse when the medication is stopped.

Studies Comparing Different Statins

• Rosuvastatin and atorvastatin: Rosuvastatin was associated with a higher risk of developing type 2 diabetes.
• Atorvastatin and simvastatin may have higher risk of causing tendinopathy (tendon problems) than other statins.

Important Considerations

• Benefit-to-Harm Ratio
  The benefits of statins in preventing heart attacks and strokes far outweigh the potential for side effects.

• Nocebo Effect
  The “nocebo” effect, where a person’s negative expectations of a treatment lead to them experiencing side effects, has been identified in some studies. This highlights the importance of open communication between patients and healthcare providers.

• Individual Variation
  Side effects can vary significantly from person to person. Factors like dosage, other medications, age, and pre-existing health conditions can all influence the likelihood of experiencing adverse effects.

Revaluate use of Ibuprofen as it may pose health risks to some users.

Ibuprofen is a readily available over-the-counter medication, a go-to for many seeking quick relief from headaches, muscle aches, and inflammation. Its widespread use often leads people to believe it’s universally safe. However, this seemingly innocuous pill carries significant health risks for certain individuals. While it can temporarily mask discomfort, experts caution that it does little to promote genuine healing and, more importantly, can pose serious dangers to specific populations. The article below delves into the critical reasons why ibuprofen should be avoided by five distinct groups of people for whom the potential benefits are far outweighed by serious health risks, ranging from organ damage to exacerbating pre-existing conditions. Understanding these contraindications is crucial for making informed health decisions and ensuring your well-being.

Who Should Not Use Ibuprofen

While ibuprofen can offer quick pain relief, it poses serious health risks for certain groups. Experts emphasize that it does little to promote true healing. The following five groups of people should avoid ibuprofen:

1. People with Liver and Kidney Problems:
   • Ibuprofen can damage these vital organs.
   • It can cause hepatotoxicity (liver cell damage) or toxic hepatitis, even at standard doses. This damage can occur within 12 days of starting treatment and is more common in women.
   • The liver finds ibuprofen challenging to process, and the drug can be toxic to its waste removal and drug degradation processes.
   • Even moderate doses may have significant adverse effects on liver health, altering metabolic pathways.
   • Ibuprofen is also toxic to the kidneys, damaging blood vessels that filter waste. Overuse can lead to analgesic nephropathy, especially in those over 45 or with pre-existing kidney/liver issues.
2. People with Asthma:
   • Ibuprofen, like other NSAIDs, can increase compounds called leukotrienes, which cause bronchospasms (tightening of lung airways).
   • Studies link short-term ibuprofen use to asthma exacerbation.
   • Research suggests a higher risk of asthma attacks in young children who used ibuprofen and had prior ER visits or hospitalizations.
3. People with Hypertension or Heart Failure:
   • Ibuprofen and other NSAIDs can raise blood pressure, particularly in hypertensive patients.
   • NSAID users have a higher risk of needing antihypertensive medications and increased hypertension diagnoses.
   • Ibuprofen can also decrease the effectiveness of blood pressure medications.
   • Due to the link between high blood pressure and heart disease, those with heart conditions should avoid ibuprofen.
   • NSAID use is associated with a higher risk of heart failure.
4. Pregnant Women:
   • The FDA advises avoiding NSAIDs after 20 weeks due to the risk of low amniotic fluid.
   • Emerging research suggests NSAIDs can harm the baby in early pregnancy, reducing cell number and proliferation, and germ cell count, with potentially long-term effects.
   • Studies have linked NSAIDs to altered fetal kidney development as early as seven weeks.
   • Ibuprofen during pregnancy has also been linked to lower birth weight, increased maternal bleeding, and a higher risk of asthma in the child.
5. People with a History of Stroke:
   • Taking NSAIDs for nerve pain after a stroke is not recommended.
   • Systematic reviews show that NSAID use significantly increases the risk of hemorrhagic stroke.
   • Increased stroke risk is attributed to vasoconstriction (narrowing of blood vessels) and sodium excretion, which worsens blood pressure.
   • Women using NSAIDs for menstrual pain may have a higher stroke risk, especially with longer use.

Mike and Karen Kessler say that having a diagnosis has helped them. They can plan for what’s ahead and if Health Canada approves an Alzheimer’s therapy soon, Mike has increased his chances of getting it

The Toronto Star published this article about new drugs to slow the progression of treatment for Alzheimer’s disease in Canada and the challenges Canadians may face in accessing them.

Promising new drugs
Health Canada is currently reviewing two promising drugs, lecanemab and donanemab, that could significantly change Alzheimer’s treatment in Canada. These monoclonal antibodies work by clearing amyloid plaques from the brain, and clinical trials have shown they can slow the progression of mild Alzheimer’s.

For example, donanemab nearly halted symptom worsening in almost half of patients after a year, while lecanemab slowed cognitive decline by 27% over 18 months, also improving patients’ quality of life and reducing caregiver burden. These therapies are specifically for those with mild Alzheimer’s, often requiring biological confirmation and potentially genetic testing for eligibility.

Access Problems and Systemic Challenges
However, Canadians face significant hurdles in accessing these potentially transformative treatments. A major issue is the average 28-month wait time for an Alzheimer’s diagnosis, which could make patients ineligible for therapies designed for early-stage disease. Canada’s healthcare system is also unprepared for the influx of demand these drugs would create:

• More healthcare workers specializing in Alzheimer’s.
• Increased imaging facilities for PET scans and regular MRIs.
• More infusion clinics for monthly or bi-monthly IV drug administration.
• Greater public awareness and education about early diagnosis.

Costs and risks
The drugs’ high cost, around $26,500 USD, also raises concerns about affordability. Furthermore, these treatments carry risks, including amyloid-related imaging abnormalities (ARIA) like brain swelling and bleeding, which were serious enough to cause three patient deaths in donanemab trials. This has led some experts to express caution, questioning the long-term benefits and whether these drugs are truly the breakthrough many hope for.

Cancer treatment success consideration for Alzheimer treatment
Despite these challenges, there’s a strong call for a fundamental shift in how Alzheimer’s is viewed and treated in Canada, mirroring the revolution seen in cancer care. Advocates, including patients like Mike Kessler, believe Alzheimer’s should no longer be considered a death sentence, but a condition for which early diagnosis, specialist access, and comprehensive multidisciplinary support are crucial. Kessler himself actively works to destigmatize the disease, highlighting that a diagnosis allows for planning and continued enjoyment of life. He actively works to destigmatize Alzheimer’s, sharing his experiences through his YouTube channel, “The Dementia Diaries.”

Neurologists remain optimistic, citing past successes in adapting the healthcare system for new treatments in stroke and multiple sclerosis, suggesting similar changes are possible for Alzheimer’s. The journey to improve the lives of Canadians with Alzheimer’s will depend on successfully navigating the complex interplay of scientific progress, healthcare infrastructure, and societal perceptions.

This article underscores the complex interplay between scientific advancements, healthcare infrastructure, and societal perceptions in the journey to improve the lives of Canadians living with Alzheimer’s.

[Christina Frangou is a Calgary-based journalist who specializes in writing about health and social issues.]

Many people start the morning on an empty stomach. But if you eat only 4 things correctly every morning, then not only does the body get strength but they help slow down the arrival of old age. These 4 things are gifts given by nature that make the body strong from the inside.

Start each day with a helping of one of these, or mix a couple together:

1. Almond – Mind and heart partner
   Almonds are considered the most beneficial for the brain. It is not just a nut but a treasure of strength. Healthy fat, protein and fiber present in it keep the body full of energy throughout the day.

   Benefits:
   

Weight reduction
Heart health improvement
Brings healthy glow to skin and hair
Muscle strength improves

2. Fig – Benefits the stomach and the reproductive system

If dry, figs should be soaked overnight. Also, the water is healthy to drink.

Benefits:
Relieves gas problems
Increases fertility,  male and female
Slows the effect of aging skin
Cleanses the blood in the body
Helps growth hormone in children

3. Walnuts – Super Food for Brain
   Examine a walnut carefully, it looks exactly like a brain telling you what its for in your health regimine.

Benefits:
Weight control
Strengthens neurons of the brain
Reduces tension and anxiety
Helps heart health

4. Raisins – Relief in anemia and fatigue

Raisins, naturally sweet and extremely nutritious, give the body energy and helps reduce fatigure throughout the day.

Benefits
Reduces iron deficiency
Increases hemoglobin in the blood
Reduces blood pressure
Strengthens teeth and gums

Sleep Apnea vs. Insomnia

Although everyone has an occasional bad night’s sleep, people with sleep disorders have more persistent or severe sleeping problems. Among all sleep disorders, sleep apnea and insomnia are two of the most common, affecting millions of people.

Sleep apnea and insomnia are common sleep disorders that can significantly impact a person’s well-being, and it’s possible to experience both simultaneously.

Sleep Apnea

• Definition: Sleep apnea involves repeated interruptions in breathing during sleep, leading to fragmented and poor-quality sleep.
• Types:
  • Obstructive Sleep Apnea (OSA): The most common type, occurring when the airway becomes blocked, causing breathing to slow or stop. Brief awakenings occur to restore breathing, often without the person’s awareness.
  • Central Sleep Apnea (CSA): Less common, caused by the brain’s inability to properly regulate breathing during sleep.
• Symptoms of OSA:
  • Excessive daytime sleepiness (often includes involuntarily dozing off)
  • Loud snoring, gasping, or choking sounds during sleep
  • Restless sleep
  • Morning headaches or dry mouth
  • Impaired concentration or memory
• Diagnosis: Requires specific testing to quantify breathing disruptions, such as an overnight sleep study or an in-home sleep apnea test.
• Treatment: Focuses on preventing breathing disruptions.
  • Positive Airway Pressure (PAP) devices: Such as CPAP machines, which deliver pressurized air to keep the airway open.
  • Lifestyle changes: Weight loss, side-sleeping, avoiding evening alcohol.
  • Oral appliances: Custom-fitted mouthpieces.
  • Nerve stimulation or surgery: In some cases, to address anatomical issues.

Insomnia

• Definition: Difficulty falling asleep or staying asleep, leading to negative effects during waking hours.
• Symptoms: Irritability, fatigue, forgetfulness, and anxiety about sleep.
• Types:
  • Short-term insomnia: Lasts less than three months, often triggered by stress.
  • Chronic insomnia: Persists for more than three months, often associated with underlying physical or mental health issues.
• Diagnosis: Typically based on a person’s symptoms without specific testing.
• Treatment: Aims to help individuals fall asleep and stay asleep.
  • Cognitive-Behavioral Therapy for Insomnia (CBT-I): A highly effective treatment that addresses sleep-related habits and negative thoughts about sleep. It often emphasizes improving sleep hygiene (consistent sleep schedule, dark/quiet bedroom, limiting screen time before bed).
  • Relaxation techniques: Can be part of CBT-I to aid in falling asleep.
  • Medications: May be prescribed sometimes, often in conjunction with CBT-I, but can have side effects.

Key Differences Between Sleep Apnea and Insomnia

• Underlying Cause:
  • Sleep Apnea: Primarily a problem of disrupted breathing during sleep.
  • Insomnia: Occurs because the mind and body remain excessively activated when trying to sleep.
• Typical Symptoms:
  • Snoring: Common and often loud in OSA; not a symptom of insomnia.
  • Daytime Drowsiness: Extreme sleepiness and involuntary dozing are characteristic of OSA; while people with insomnia feel fatigued, involuntary napping is rare.
  • Awareness of Problems: People with insomnia are usually aware of their sleep difficulties; many with OSA are unaware of their nighttime breathing issues.
• Diagnosis:
  • Sleep Apnea: Requires objective testing like a sleep study.
  • Insomnia: Typically diagnosed based on reported symptoms.

Connection Between Sleep Apnea and Insomnia

• Overlap: The two conditions frequently overlap and can exacerbate each other.
  • Up to 50% of people with OSA report experiencing insomnia because of restless sleep and frequent awakenings.
  • Conversely, up to 40% of those with insomnia also have OSA, which can lead to more unwanted awakenings.
• Shared Risk Factors: Both conditions are more common in older adults, individuals with obesity, and those with certain coexisting health issues (e.g., lung and kidney conditions).

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Nothing soothes sore muscles, wakes one up on a groggy morning, or helps one wind down at the end of a long day like a nice, warm, relaxing shower. In fact, the older one gets, the hotter one wants that shower to be, as it helps increasingly achy bones and muscles. But ironically, that hot water might be making one look older as well. Here’s a summary of the article “The Shower Habit Aging Your Skin” and related content:

• Water Temperature:
  • Showering with water that is too hot can strip the skin and hair of natural oils, leading to dryness, itchiness, rashes, and eczema flare-ups.
  • Lukewarm water (around 98°F–105°F) is ideal for showering.
  • Washing your face with hot shower water should be avoided as facial skin is more sensitive; it’s best to wash your face with cold water before or after showering.
• Shower Duration:
  • Long showers, especially with hot water, can also strip the skin of its natural oils, causing dryness and vulnerability.
  • Keep showers brief to conserve water and protect your skin.
• Cleansing Products and Tools:
  • Avoid loofahs and shower puffs, as they can harbor bacteria, dead skin, oil, and mold, potentially causing infection. Use a clean washcloth or your hands instead.
  • Use gentle soaps or body washes that are free of SLS (Sodium Lauryl Sulfate), dyes, and strong fragrances, as these can be drying and irritating.
  • Look for products with ingredients like glycerin, shea butter, and oats, which improve moisture and soothe irritation.
  • Avoid harsh cleansers and scrubbing too vigorously, as this can damage the skin’s protective barrier, leading to redness and irritation. Sweat is mostly water and rinses off easily.
  • Do not wash your face with body soap; use a gentle, face-specific cleanser separately.
• Post-Shower Habits:
  • Do not dry yourself completely with a towel. Apply moisturizer while your skin is still slightly damp and warm to help it absorb moisture better and trap lingering water.
  • Use a fragrance and alcohol-free body lotion with ingredients like shea butter to protect skin from razor bumps, itchiness, and dryness after shaving.
  • Gently pat your skin dry with a towel instead of rubbing, as rubbing can irritate the skin.
  • Change and wash your towels regularly (every three to five uses) and hang them to dry completely to prevent bacteria buildup.
  • If using a loofah (though generally discouraged), rinse it well, hang it to dry in a cool place (not the shower), and clean it weekly with a diluted bleach solution, replacing it every three to four weeks.
• Other Habits:
  • Shower right after workouts and change into fresh clothes to avoid body acne caused by sweat buildup.
  • Bring sandals or shower shoes if using a gym locker room shower to prevent athlete’s foot or other skin infections.
  • Ensure your shower or bathtub is regularly cleaned and disinfected to prevent the growth of bacteria and mold.
  • Use a fresh, sharp razor and store it in a dry area outside the shower to prevent nicks, razor burn, and ingrown hairs.The user asked for a summary of the article at a specific URL. I have used the Google Search tool to retrieve information related to the provided URL, and the snippets contain the core information needed to summarize the article’s points about shower habits that age skin. I can now present this information in a bulleted format.Here’s a summary of the shower habits that can age your skin, and how to avoid them:
• Hot Water Exposure:
  • Problem: Showering with excessively hot water can strip your skin and hair of their natural oils, leading to dryness, itchiness, rashes, and eczema flare-ups.
  • Solution: Use lukewarm water (ideally between 98°F and 105°F). For your face, it’s best to wash it separately with cold water, as facial skin is more sensitive.
• Long Showers:
  • Problem: Prolonged exposure to water, especially hot water, can further dry out your skin by stripping away essential oils.
  • Solution: Keep your showers brief to minimize the drying effects and conserve water.
• Harsh Cleansing Practices:
  • Problem: Using loofahs and shower puffs can introduce bacteria, dead skin, oil, and mold back onto your skin, potentially causing infections. Scrubbing vigorously or using harsh soaps can damage your skin’s protective barrier.
  • Solution: Apply body wash with your hands or a clean washcloth. Choose gentle, fragrance-free body washes that are free of SLS (Sodium Lauryl Sulfate) and dyes. Look for moisturizing ingredients like glycerin, shea butter, and oats. Lightly lather, as sweat is mostly water and doesn’t require harsh scrubbing.
• Incorrect Face Washing:
  • Problem: Washing your face in the shower with hot water or body soap can irritate and dry out the more delicate skin on your face, potentially leading to breakouts.
  • Solution: Wash your face separately with a gentle, face-specific cleanser and lukewarm or cold water.
• Improper Towel Drying:
  • Problem: Rubbing your skin vigorously with a towel can cause irritation.
  • Solution: Gently pat your skin dry with a clean towel instead of rubbing.
• Skipping Moisturizer:
  • Problem: Neglecting to moisturize after a shower can leave your skin dry and vulnerable to environmental damage.
  • Solution: Apply a nourishing, fragrance-free moisturizer while your skin is still slightly damp. This helps to lock in moisture and maximize absorption.
• Dirty Shower Environment and Tools:
  • Problem: Leaving razors in the damp shower can lead to rusting and dulling, while dirty towels and uncleaned shower spaces can harbor bacteria and mold, contributing to skin issues.
  • Solution: Store your razor in a dry area outside the shower and replace it regularly. Wash your bath towels every three to five uses and ensure they dry completely between uses. Regularly clean and disinfect your shower or tub.

By adjusting these common shower habits, you can significantly improve your skin’s health and appearance.

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