Conversations about “staying young” and “slows down the aging process” is everywhere, and all this talk can get overwhelming — especially when you’re trying to decipher what’s true and what’s not.
Most of us have probably heard this before what you eat can affect your age. But what exactly does this mean for us, and how can we create eating habits that help us age healthily?
To get a clearer idea, here’s what science says about eating habits and how they can slow down the aging process. Read on, then check it out The best breakfast habits for a faster metabolism after 50.
Chances are you’ve at least heard of Mediterranean diet, especially in conversations about healthy aging. This diet takes inspiration from Italy and Greece and includes fruits, vegetables, whole grains, legumes, and healthy fats like olives and olive oil. Fish is occasionally added, but it is mostly of vegetable origin. This diet also significantly limits the consumption of processed foods and added sugar.
The Mediterranean diet has been praised for its effects on slowing cognitive decline, but what does the research really say? in 2015 Advances in Nutrition Journal published a systematic review of the relationship between diet, dementia and brain aging.
Based on this review, following a Mediterranean diet was associated with a lower incidence of dementia and Alzheimer’s disease as well as slower cognitive aging as we age. This was based on several types of studies (cross-sectional and longitudinal), trials and meta-analyses.
In this review, certain properties of the Mediterranean diet, such as antioxidants and monounsaturated fatty acids, are attributed to its effect on brain aging. These dietary patterns are said to help reduce inflammation and oxidative stress, which are major contributors to dementia and cognitive decline.
When it comes to aging, science proves it inflammation can be the main culprit in speeding up the process. According to a meta-analysis from Aging Research Reviewschronic low-grade inflammation can be a factor in many chronic diseases and diseases that occur mostly in old age.
This review also found that eating or supplementing with omega-3s can significantly help reduce inflammation in aging. Another study published in British Journal of Nutritionsuggests that along with omega-3s, things like whole grains and fiber and a variety of fruits and vegetables also help reduce inflammation as we age.
It is always possible that the doctor will recommend complementary certain nutrients as you age, especially if there are certain areas of health that need attention. However, many studies on diet and aging show that a balanced diet rich in nutrients is more effective than supplementation.
According to a recent article International Journal of Molecular Sciences, consuming all the important macro and micronutrients through a variety of foods such as whole grains, lentils, nuts, vegetables, fruits, etc. can make a big difference in achieving a healthy life as you age. With this in mind, they also note that a balanced diet that supports healthy aging is also designed to limit consumption of added sugars and highly processed foods.
So while supplementation may be a good idea if recommended by your doctor, the key is to focus on whole foods, a balanced diet rich in beneficial macro and micronutrients. slows down the aging process.
Both internal and external factors affect your skin and the rate at which it ages, but many people are so focused on solving external factors (buying the right skin care product) that they may not realize what their complexion is. influenced by internal factors also (their diet).
According to the report published in Nutrients, contains a wide variety of nutrients, vitamins and minerals that play a unique role in slowing the aging process of the skin. For example, protein helps repair skin tissue, vitamin B helps reduce inflammation and pigmentation, vitamin C helps collagen synthesis, and water is critical for skin hydration and reducing inflammation and signs of aging.
This report also notes that things like smoking, alcohol, a high-fat diet and added sugar are linked to faster skin aging and damage. But while your diet plays a major role in the aging process of your skin, we still do we recommend wearing that SPF!
If you have questions about your diet and healthy aging, talk to your doctor or nutritionist about a helpful plan.