Navigating the quest to halt aging immerses us in a world of majestic ideas and supposed “miracle” fixes. Who could resist the idea of shedding a decade’s worth of years by merely positioning our heads northward while sleeping? However, as the adage maintains, when something seems overly perfect, it likely harbors a catch.
Although these extravagant claims are unlikely to work, you can take tangible steps to decelerate the aging process. Starting with your diet is a good start, since food plays a big role in your wellbeing and aging.
How does food affect aging?
A Manulife article highlights Marianne Wright’s interview with nutritionist Annie Gaudreault and underscores your diet’s profound role in aging. While many believe that genetics dictate health, the truth is that less than 5% of your genes determine health outcomes [1].
This signifies that a whopping 95% is shaped by lifestyle choices, with diet being a pivotal factor. Beyond just extending life, the goal should be to enhance healthspan, the period of healthy living. Gaudreault emphasizes that daily nutrition is the cornerstone for maximizing your overall wellbeing.
Opting for food that supports a healthy lifestyle offers protection against chronic illnesses like diabetes and heart disease and bolsters muscle and bone health during aging.
Avoid ultra-processed foods
Tampa Bay Newspapers Weekly‘s features an article highlighting insights from experienced dietitian Wendy Wesley, RDN. With a solid foundation in journalism and nutrition, Wesley underscores the profound impact of food on health and its potential for transformation.
She delves into budget, habits, cooking methods and health history, then crafts an intervention plan featuring manageable steps. Her primary advice: steer clear of ultra-processed foods (the ones filled with excessive sugar, salt, fat and flour). These troublemakers lead to weight gain and raise the chances of various illnesses like cancer, diabetes, heart problems, fragile bones and memory decline.
Wesley’s advice extends to embracing higher protein diets, including plant-based sources rich in fiber and micronutrients. Staying hydrated with water infused with fruit, replacing sodium-laden beverages with water and bananas, moderating alcohol intake, and becoming an adept label reader are also crucial steps.
Using the three-three method, identifying items with more than 3 grams of added sugar per serving and those with less than 3 grams of fiber helps purge unfavorable choices.
Veggies and fruits make you live longer
Harnessing the benefits of seasonal eating emerges as a pivotal measure for bolstering immunity and extending longevity. Nutrition experts advocate for a colorful array of fruits and vegetables to ensure optimal nutritional intake. Plant-based foods conducive to aging well encompass whole grains, nuts, seeds, dairy products, eggs and omega-3 fatty acid-rich fish [2].
Certain foods mainly contribute to skin and body health. Leafy greens, tomatoes, melons, pomegranates, oranges and grapes stand out as anti-aging superstars.
For instance, red bell peppers pack antioxidants and vitamin C, fostering collagen production and curbing inflammation. Papaya is rife with antioxidants, vitamins, and minerals that support skin elasticity and combat wrinkles.
Blueberries boast vitamins A and C, plus the age-defying antioxidant anthocyanin. Broccoli excels as an anti-inflammatory and anti-aging dynamo, laden with vitamins C and K, fiber, folate, lutein and calcium.
Spinach’s hydrating prowess and antioxidant richness rejuvenate the body, with vitamins A, C, E and K, magnesium, plant-based heme iron, and lutein. Avocados’ inflammation-fighting fatty acids nurture smooth skin, enriched by vital nutrients like vitamins K, C, E, A, B vitamins and potassium.
Nuts, notably almonds, furnish vitamin E that repairs skin tissue, maintains moisture, and shields against UV damage. Walnuts harbor inflammation-taming omega-3 fatty acids, reinforcing skin cell membranes and fending off sun-related harm.
In essence, your diet remarkably influences aging. While reversing years through obscure methods may be unfeasible, steering your food choices toward health-supporting options can enhance your life’s length and quality.
[1] https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0220215
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991921/
