Conversations about “staying young” and “slow down the aging process“They’re everywhere, and all this talk can get overwhelming, especially when you’re trying to figure out what’s true and what’s not.
Most of us have probably already heard that what you eat can affect the way you age. But what exactly does this mean for us, and how can we develop eating habits that help us age healthily?
To get a clearer picture, here’s what the science says about eating habits and how they can slow down the aging process. Read on, then take a look The best breakfast habits for a faster metabolism after 50.
Chances are you’ve at least heard of the Mediterranean diet, especially in conversations about healthy aging. This diet takes inspiration from Italy and Greece and incorporates fruits, vegetables, whole grains, legumes, and healthy fats like olives and olive oil. Fish is incorporated from time to time, but it is mostly plant-based. This diet also significantly limits the consumption of processed foods and added sugars.
The Mediterranean Diet has been praised for its impact on slowing cognitive decline, but what does the research really say? In 2015, Advances in Nutrition Magazine published a systemic review of the relationship between diet, dementia, and brain aging.
According to this review, sticking to a Mediterranean diet as you age it has been associated with fewer incidents of dementia and Alzheimer’s, as well as slower cognitive aging. This was based on multiple types of studies (cross-sectional and longitudinal), trials, and meta-analyses.
This review attributes certain characteristics of the Mediterranean diet, such as antioxidants and monounsaturated fatty acids, to its impact on brain aging. Patterns of this diet are said to help reduce inflammation and oxidative stress, which are major contributing factors to dementia and cognitive decline.
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When it comes to aging, science shows that inflammation can be a big culprit in speeding up the process. According to a meta-analysis of Aging Research ReviewsLow-grade chronic inflammation can be a factor in many of the chronic diseases and illnesses that commonly occur with old age.
This review also found that eating or supplementing with omega-3s can significantly help reduce inflammation as you age. Another study, published in The British Journal of Nutritionshows that along with omega-3s, things like whole grains and fiber, and a variety of fruits and vegetables are also helpful in reducing inflammation as you age.
Your doctor may always recommend complementing certain nutrients as you age, especially if there are specific areas of health that need attention. However, much of the research on diet and aging shows that a balanced diet that incorporates multiple nutrients is more effective than supplementation.
According to a recent article published in the International Journal of Molecular SciencesConsuming all important macro and micronutrients through a wide range of foods such as whole grains, lentils, nuts, vegetables, fruits, etc., can have a significant impact on your pursuit of a healthy life as you age. With this in mind, they also point out that a balanced diet that supports healthy aging also focuses on limiting consumption of added sugars and highly processed foods.
So while supplements may be a good idea if your doctor recommends it, focusing on a balanced, whole-food diet full of helpful macro and micronutrients is key to slow down the aging process.
Your skin and how quickly it ages are affected by both internal and external factors, but many people are so focused on solving the external factors (buying the right skincare) that they may not realize how much their complexion. affected by internal factors also (his diet).
According to a report published in nutrientsThere are many different nutrients, vitamins and minerals that play a unique role in slowing down the aging process of the skin. For example, protein helps repair skin tissue, vitamin B helps reduce inflammation and pigmentation, vitamin C helps with collagen synthesis, and water is crucial in skin hydration and reduces inflammation. and the signs of aging.
This report also notes that things like smoking, alcohol, a diet high in fat, and added sugars are associated with faster skin aging and damage. But even though your diet plays a key role in the aging process of your skin, it still I recommend using that SPF!
If you have questions about your diet and healthy aging, talk to your doctor or dietitian about a helpful plan.
