Diet to slow down aging with 7 principles
slow down aging

Diet to slow down aging with 7 principles

DIET TO SLOW DOWN AGING

Diet to slow down aging

The way we eat can affect how we age. But you don’t have to deprive yourself of your favorite flavors to take advantage of the anti-aging benefits.

The headline was: Researchers discover that a low-calorie diet can extend life by 40% or more.

Of course, there is a downside. The participants in the experiment were irritable mice. These half-hungry rodents seem to have been biting the teeth of anyone who tried to catch them except for their own species. Who can blame them?

Do you want to reduce the calories you eat? Before you bother, it becomes clear that the risk-reward ratio for humans is more conservative. Researchers at the University of California, Berkeley recently concluded that  a sharp reduction in calories  over a lifetime is likely to extend a person’s life by only 3 to 7 percent.

Kristen Clark, MD, director of sports nutrition and associate professor of nutrition at Penn State University asks, “Do we want to wake up in the morning and rejoice to be alive for another day, when we only eat brown bean sprouts and rice?”

A  wiser and happier way to slow down the aging process is  to eat  a nutritious and enjoyable diet  . Eating well is one of life’s greatest pleasures, and if done right, it can extend life.

Here are 7 principles that will help you eat better than make up a diet to slow down aging:

  1. USE ANTIOXIDANTS

Diet to slow down aging

Antioxidant rich nutrition

Antioxidant compounds found in fruits, vegetables, and plants help prevent cell damage and reduce inflammation, which is beneficial for delaying aging and reducing susceptibility to heart disease, cancer, and diabetes.

Studies at the USDA Jane Mayer Human Nutrition Research Center on Aging show that foods rich in antioxidants such as spinach , strawberriesand blueberries may prevent long-term memory loss and learning ability as well as capillaries. Protection against oxygen damage.

Peaches, raisins, kale , broccoli, and alfalfa sprouts contain a high degree of ORAC (oxygen radical absorption capacity). ORAC measures the antioxidant power of food.

Although less attention is paid to plants, many plants are as rich in antioxidants as fruits and vegetables. The Agricultural Research Services Laboratory reports that oregano tops the list, with other leaves including bo leaf, dill, savory and coriander.

READ ALSO: STRAWBERRIES HAVE 10 BENEFITS FOR THE BODY
  1. CHOOSE ORGANIC PRODUCTS

Diet to slow down aging

Whenever possible, you should have all these components in place to launch them to increase benefits. “These foods taste better, stay fresher longer, and contain more nutrients than commercial foods grown in pesticide-contaminated soil and plants,” says Lewis Light, assistant professor at Ken State College and author of What To Eat.

He says look for the USDA label, which confirms it’s an organic food, which means it’s grown without industrial chemical toxins. If this is an expensive problem, you can join an organic food cooperative.

  1. DETERMINE YOUR CALCIUM NEEDS

Diet to slow down aging

Calcium-rich foods

Both men and women lose about 0.4% of their bone mass after the age of 30. But women lose another 1 to 2 percent of their bone mass each year for 5 to 8 years after menopause! To protect yourself, increase your intake of calcium-rich foods like leafy greens, beans and whole grains, and get plenty of vitamin D.

“Dairy products are high in calcium, but choose low-fat organic products like skim milk or one percent fat,” says Harrison J. Bloom, MD, geriatrician and senior member and clinical director of Educational Extension Services in New York City. Women need 1,000 to 1,500 milligrams of calcium per day, as well as 400 to 800 units of vitamin D.

  1. AVOID PROCESSED FOODS

“Refined foods are high in calories because of the processed flour, fat, and sugar, and they’re also low in nutrients and phytochemicals,” says Light. These products are high in salt, and large amounts of it can increase blood pressure and risk of stroke.

High-temperature processing often removes large amounts of nutrients and adds preservatives that may be associated with allergies, cancer, and asthma. Light warns : If there are more than 4 unfamiliar chemicals on a food label, you can be sure it’s a highly processed food.

Avoid refined foods like white flour and sugar, as they burn quickly and make you hungry quickly. Also, avoid anything high in corn syrup. Choose whole grains such as wheat and oatmeal. If you like sweets, eat fresh or dried fruits as they are rich in fiber and slow down digestion rather than quickly raising your blood sugar.

  1. WATCH OUT FOR VEGETABLE OILS

Diet to slow down aging

All about vegetable oils

Most of us already know enough about avoiding hydrogenated oils (also known as trans fats) and saturated fats, which can clog arteries, raise bad cholesterol, and increase the risk of heart attacks. .

Also reduce the use of corn and soybean oils. They are produced at high temperatures and may contain toxic compounds that are formed during processing. Instead, opt for organic vegetable oils like  olive oil  (a monounsaturated fat rich in the antioxidant vitamin E and a natural anti-inflammatory chemical called squalene that slows blood clotting).

Other good sources of heart-healthy fats include nuts (especially walnuts and almonds), flaxseed oil, flaxseeds, and fish.

  1. USE FISH

Fish is a high-protein, low-calorie food that contains a lot of essential fatty acids that protect the inner membrane of blood vessel walls. “The omega-3 fatty acids found in fish help lower cholesterol, improve joint function in people with arthritis, and can be just as good as leafy greens,” says Paula Bickford, MD, a professor at the Center for Aging and Brain Repair at Florida Medical Center. 

Use sea fish, not farmed fish. Light recommends that farmed fish are fed refined grains, without a phytoplankton diet, and contain fewer omega-3 fatty acids than marine fish. Limit the consumption of large ocean fish such as tuna or swordfish due to their high mercury content. (The larger the fish, the longer the mercury will be stored in industrial pollution.)

Choose smaller fish such as Alaskan salmon, tilapia, and mackerel. Another way is to eat plant foods rich in vitamin B12 such as yeast extract, vegan burgers, soy and nut milks, and breakfast cereals.

Read also: The biggest mistake in dieting

  1. REACH YOUR DESIRED WEIGHT

You don’t need to eat like a calorie restricted mouse! But you should set limits for yourself and keep your weight normal.

“Excess weight is a very risk factor for chronic diseases such as cancer, diabetes, heart disease, and arthritis,” Clark says. Calculate your ideal weight this way: Women should ideally weigh 100 pounds for every 5 feet and gain 5 pounds more for every extra inch, and men should weigh 106 pounds for every 5 feet plus 6 pounds for every added inch.

If you are sedentary, you should eat only 14 calories per pound of body weight to maintain your weight. If you are very active, eat 16 calories per pound. Cut 500 calories per day from your diet to lose about one pound per week.