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By Health and Wellness Contributor Gabby Ratner, of Intuitive Health

A Clinical Nutritionist and Health Coach in Bondi Junction, Australia

It's really simple….our body breaks down the food we eat into tools, and it's these tools that help repair daily damage, detoxify our bodies, and turn on and off genes that influence the way we age.

You could say the food we eat becomes us, molecule by molecule.

It influences our hormonal balance (tied to beauty from skin health to weight, to energy), digestive health (so important for clear and supple skin), the quality of our sleep, and our mood and mental health.

Each decade presents itself with its own unique challenges that we can deal with, through good nutrition and with a few carefully selected supplements.


The 20s are full of late nights, studying, working and partying…. Bad food choices, overindulgence in alcohol, hormonal acne….the list really can go on. Although the signs of ageing have yet to be seen, forming good habits now lays the groundwork for healthier-looking skin, hair and nails leading into your 30s, 40s and beyond.

Aim to eat a low inflammatory diet - inflammation causes hormonal upsets, poor collagen production, digestive issues as well as a multitude of health conditions - reduce refined sugar, refined carbohydrates like white bread, biscuits, cakes and cookies, reduce seed oils such canola and sunflower as these are also highly inflammatory. Mitigate the damage done by drinking alcohol by looking after your liver. Bitter greens such as rocket and dandelion are super liver cleansing; and cruciferous veggies like broccoli, cabbage and brussel sprouts contain liver cleansing compounds, as does green tea.

Make sure to drink plenty of water to stay hydrated; supporting hydration is the best thing you can do for your beauty and health.


Looking good and staying healthy in your 30’s usually presents you with new challenges. Women are often starting families, managing careers, settling down, possibly breastfeeding…What to do?

Stress is linked to chronic immune dysfunction, increased production of reactive oxygen species and DNA damage—all of which contribute to skin aging. B vitamins can help mitigate your stress response, a good B supplements can go a long way. Vitamin C helps lower cortisol levels (cortisol is a primary stress hormone) and can be found in abundance in berries, citrus, broccoli and capsicum.

Keep taming that inflammation - supplements and roots can play a big part, like Turmeric in protecting skin from free radicals. According to a study published in the Journal of Cosmetic Dermatology, turmeric not only has anti-inflammatory and photo-protective qualities, but it can also increase sebum production for overall skin hydration and health; it also helps with detoxification, and even depression. While Vitamin D is very important for immunity and general health (and spending 20 minutes in the sun everyday is a great idea), you don't want skin damage. Carrots are a great way to protect your skin from the sun; containing cartenoids, they reduce your skin's sensitivity to UV rays — and also decrease redness. So you can get a gorgeous glow from the inside out.


Your 40’s is a time of change again. Hormones are changing, collagen is declining, you may have trouble falling or staying asleep…What can you do?

Magnesium is fantastic for sleep and relaxation. It is also important for nervous system function and can help with PMS due to hormonal fluctuations. Collagen levels are declining as we age, but don't fear. We can increase collagen levels by drinking bone broth; it's full of bioavailable collagen. Zinc is another mineral crucial for heathy hormones, as well as collagen synthesis and even mental health. Zinc can be found in wild salmon, oysters and many nuts and seeds

At the end of the day, what's most important is to embrace the ageing process.

Be tender, gentle and nurturing with yourself; appreciate these changes for all of the experiences and knowledge they represent.


Health and Wellness Contributor Gabby Ratner, of Intuitive Health

A Clinical Nutritionist and Health Coach in Bondi Junction, Australia



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