Experts claim that the process of ageing could be reversed by eating the right diet. Although it sounds incredible, these few simple suggestions that offer sufficient evidence about the said statement are sure worth trying.
Researchers from Cambridge University noticed that eating more of veggies and fruits, coupled with quitting smoking and including exercises as part of daily routine are major aspects that contribute to longevity. Several foods have age fighting properties, particularly those carrying high content of Vitamin E, omega-3 fatty acids, and antioxidants are foremost in this list. However, this does not imply that one could remain immortal, but, eating appropriate diet can help slow down the clock, while also gaining the best health benefits from your meals.
Limit fat intake: Excess fat leads to mid-life ailments and speeds ageing process. They produce hormones that increase the risk of type 2 diabetes, causing stiffening arteries, inflammation, putting the heart at risk, and damaging other organs. Best bet is to choose good unsaturated fats.
Australian researchers have revealed that even a single meal high in saturated fat could result in fatty plaque building up in your arteries. However, researchers at the Rush Institute have found that unsaturated fat protects against Alzheimers.
The best methods to achieve this is by following these simple options
Choose fat-free low fat dairy products that are lower in saturated fat compared to their full cream versions. Avoid margarine, cookies and snacks such as chips that contain loads of unhealthy Trans fats.
Avoid red meat which is high in saturated fat, and replace it with fish such as salmon, tuna or sardines, that are rich in their omega-3 fatty acid content.
Consume olive and canola oils that are rich sources of Omega-3, as foods with high Omega-3 content help ward-off depression and age-related macular degeneration.
Nuts are good fats. A study carried out in California involving about 30,000 people who ate a handful of nuts each day were found to live 2.7 years longer. The Omega-3 in nuts promotes sharpness of brain, smoothness of skin and balances mood.
Reduce Sugar intake: The ageing of skin occurs due to glycation, a natural process in the blood stream which attaches proteins together to form harmful new molecules leading to advanced glycation end products (AGEs). Hence, the more the sugar intake, the more AGEs are likely to be developed.
Therefore, restrict sugary drinks and fruit juices, and consume whole fruits instead. Avoid prepared foods such as corn syrup, barley malt, maltose, fruit juice concentrates and other sugar alternatives. Also avoid high-glycemic foods such as refined foods or potatoes that are high in sugar and low in fibre.
Reduce Salt intake: A high sodium intake affects the bones. On a two-year study of post-menopausal women, it has been found that the higher the sodium intake, the higher is her bone loss at the hip. There are also evidences that point out to high risk of gastric cancers, hypertension, and lung dysfunction among asthmatics with high sodium intake. Hence a maximum of 1-2 teaspoonfuls of salt a day would be appropriate.
Hence, when using products with salt content for seasoning, use only half, as most of it would be salt. When using rice and pasta mixes, for instance, also include foods with low sodium content, such as steamed veggies, grilled chicken, or tofu. Seasoning your salad with herbs such as rosemary or mint, rather than salt would be a wiser option.
Vitamins and minerals: The best option to get vitamins and minerals is from natural foods such as vegetables and fruits. A serving of 5 fruits and vegetables per day will help keep you younger and healthier. However, most of the time people dont end up consuming the required portions every day. Hence, consuming moderate amount of supplements on regular basis, and supplementing ones diet with vitamins B1 and B6, believed to be potent AGE inhibitors could prove helpful.
Fibre: Fibres guard against excess weight gain, while also reducing metabolism beyond a certain age. Fibre cranks up your metabolism and fires fat loss.
Hence fibre-rich whole grains present in Vitamin E, folic acid and other anti-oxidants would prove helpful, when consumed thrice a day.
Two or three servings of legumes or wholegrains when taken daily can help lower bad LDL as their soluble fibre works to slow down the absorption of cholesterol in blood. Also include brown rice, pasta, wholegrain bread, peanuts, beans, and soya.
Antioxidants: Studies conducted by Johns Hopkins Bloomberg School of Public Health Study has found that an antioxidant-rich diet such as fish, tofu and vegetables, has found that taking vitamin E or C or beta-carotene pills have had no significant impact on mortality.
Another Purdue University study found that mixing citrus juice with green tea permits 80 percent of aniti-oxidants in the tea to stick around after simulated digestion, making the pairing healthier than thought.
Eating deep coloured vegetables and fruits, particularly, sweet potatoes, spinach and jamun helps prevent cancer and heart disease. Cherries, walnuts, oats, bananas, ginger, green tea, sage, thyme, all of which help fight free radicals and inhibit age enhancers are good options to be included in daily diet.
Water: Sufficient hydration is a commandment from the medical world. It is the best way to get rid of toxins in your body and any unwanted waste materials. Drinking eight to ten glasses of water a day are recommended. Keep a bottle of water on your table, and sip it through the day. Also include green or black tea, lemon juice, amla juice, celery juice or other sugar-free drink. Ensure that you drink sufficient water before and after exercise.