Each body has a different size, shape and weight. And, despite common beliefs, your weight isn’t really an indicator of your health. This is especially true when you are older and experience more natural weight fluctuations.
More important to note about weight is a type of fat called visceral fat that surrounds the stomach. This is known as the “dangerous” type of fat. This is because fat can grow around organs and increase the risk of certain illnesses. For this reason, the management of visceral fat associated with aging plays an important role in the prevention of age-related diseases.
Learn how you can reduce this tummy fat and delay aging by changing part of your diet. For healthier dietary tips, see 5 Low Sodium Recipes to Reduce Your Risk of Heart Disease.
Drinking plenty of water is the key to every aspect of your health. If you don’t get it enough, you may experience irritability, a lot of hunger, bladder problems, heart and kidney problems, and lack of energy. Therefore, if you want to develop a healthier habit, start with fluid intake.
“Drinking water can help you get full, reduce your overall diet, and help keep your skin young and healthy by eliminating toxins from your body,” he said. Janet Coleman, RD With a consumer mug.
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When it comes to a healthy diet to slow down aging, vegetables are no doubt.
“Vegetables are rich in antioxidants, vitamins, minerals and fiber, all of which help keep you young and healthy,” says Coleman. “Because it’s low in calories but high in nutrients, you should include vegetables in every diet you can. Also, eat a variety of vegetables, such as broccoli, kale, spinach, pepper, tomatoes, carrots, and onions, rather than just one. It is recommended that you have different types of vegetables at once. “
Breakfast is one of the most important parts of the day, although some people unintentionally skip it when they are busy.
“Eating in the morning helps fuel your body, so you’re less likely to hit junk food later in the day,” says Coleman. “If you have time, don’t forget to have breakfast within an hour of waking up, which will give your body enough time to digest before the first meeting.”
You should practice “skipping breakfast” only if you are deliberately attempting an intermittent fasting approach after obtaining the approval of your doctor or dietitian.
“This dietary approach is not a diet, but a lifestyle that can improve both weight and longevity,” he said. Trista Best, MPH, RD, LD With a balance one supplement. “Intermittent fasting helps reduce inflammation in the body, which is known to cause and exacerbate common chronic diseases in the West. Longer intermittent fasting causes inflammation, immune responses, at the cellular level. And is said to improve lifespan. “
Whole Foods is essentially the opposite of processed foods, and according to Best, it is important to limit the consumption of processed foods and replace them with Whole Foods wherever possible.
“Processed foods are foods, that is, they are not perfect foods. Processed foods are made from carbohydrates, stabilizers, emulsifiers, and other ingredients that have been refined to enhance the stability, flavor, and texture of shelf-stored foods. It was done, “says Best. “When we eat large amounts of such foods, they can irritate the intestines, upset the balance of gut bacteria, and ultimately cause chronic low-grade inflammation. In contrast, foods. The whole has not been modified in any way to add or add deprives them of the quality of their nutrients. “
Moderate lean meat is okay, but eating large amounts over time can significantly speed up the aging process.
“Because lean meat contains saturated fat, it raises cholesterol levels in the blood, and eating it regularly increases the risk of heart disease, stroke, and cancer,” says Coleman. “Instead of lean meat, try chicken or fish, which has a lower protein source than lean meat. Eating less lean meat also greatly reduces your chances of developing colon cancer.”
Finally, if you feel that eating three times a day doesn’t work, try switching the time and amount of each meal.
“Instead of eating three large meals a day, try eating six small meals throughout the day, which allows you to keep your metabolism active and burn more calories throughout the day. “Coleman says.
