Conversations about “keeping youth” and “delaying the aging process” are everywhere, and all this can be overwhelming, especially when trying to decipher what is true and what is not. I have.
Most of us have heard that what you eat can affect your aging. But what exactly does this mean to us and how can we build eating habits that help us age in a healthy way?
To get a clearer idea, here’s what science is saying about eating habits and how they can slow down the aging process. After reading, check out the best breakfast habits to speed up your metabolism after age 50.
You’ve probably heard at least about the Mediterranean diet, especially in conversations about aging in a healthy way. Inspired by Italy and Greece, this diet incorporates fruits, vegetables, whole grains, legumes, and healthy fats such as olives and olive oil. Fish are sometimes incorporated, but they are primarily plant-based. This diet also significantly limits the consumption of processed foods and added sugars.
The Mediterranean diet has been admired for its effect on delaying cognitive decline, but what does the study really say? In 2015, Advances in nutrition journals We published a systematic review of the relationship between diet, dementia and brain aging.
According to this review, continuing a Mediterranean diet with age is associated with lower incidence of dementia and Alzheimer’s disease and slower cognitive aging. It was based on multiple types of studies (cross-sectional and longitudinal), trials, and meta-analyses.
This review believes that certain characteristics of the Mediterranean diet, such as antioxidants and monounsaturated fatty acids, are due to their effects on brain aging. This dietary pattern is said to help reduce inflammation and oxidative stress, which are the main causes of dementia and cognitive decline.
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When it comes to aging, science shows that inflammation can be a major cause of speeding up the process.According to a meta-analysis from Aging Research ReviewChronic mild inflammation can be a factor in many of the chronic illnesses and illnesses that commonly occur in old age.
The review also found that eating and supplementing omega-3s can greatly help reduce inflammation with age.Another study published in British Journal of NutritionShows that along with omega 3, whole grains and fiber, as well as a variety of fruits and vegetables, help reduce age-related inflammation.
If you have a particular area of health that requires special attention, your doctor may always recommend supplementing with certain nutrients as you age. However, many studies on diet and aging have shown that a balanced diet with multiple nutrients is more effective than supplements.
According to a recent article published in International Journal of Molecular ScienceConsuming all important major and micronutrients through a wide range of foods such as whole grains, lentils, nuts, vegetables and fruits has a major impact on the pursuit of a healthy life as we age. There is a possibility. With this in mind, they also note that a balanced diet that supports healthy aging focuses on limiting the consumption of added sugars and highly processed foods. doing.
Therefore, taking supplements may be a good idea at the recommendation of your doctor, but to slow down the aging process, it is important to focus on a balanced diet full of useful macronutrients and micronutrients. is.
Your skin and its aging rate are affected by both internal and external factors, but because many people focus on resolving external factors (purchasing proper skin care), the skin Well (their diet) it may not be possible to understand how the color of the skin is affected by internal factors.
According to the report published in NutrientsThere are many different nutrients, vitamins and minerals that play a unique role in slowing down the process of skin aging. For example, proteins help repair skin tissue, B vitamins help reduce inflammation and pigmentation, vitamin C helps synthesize collagen, and water is essential for hydrating the skin and reducing signs of inflammation and aging.
The report also points out that things like smoking, alcohol, high-fat diets, and added sugars are associated with faster skin aging and damage. However, although your diet plays an important role in the aging process of your skin, it is still advisable to wear that SPF!
If you have questions about your diet or healthy aging, talk to your doctor or nutritionist about a helpful plan.
