Have you ever wondered why some people look 20 years younger than they really are? Is it because they have good genes or lots of money to pay for expensive anti-aging spa treatments? The truth is that it could very well be neither of those reasons. It could simply be that these individuals have discovered this one simple truth: a healthy, well-rounded anti-aging diet can fend off many of the common symptoms of aging.
Food can play a huge role in slowing down the process of aging in the heart, eyes, skin, kidneys, and liver because they affect your body’s physiological processes. Maintaining a healthy anti-aging diet provides your body with all the nutrients it needs to work to its fullest potential.
Now that you’ve uncovered the secret to feeling and looking younger, there’s no time like the present to use it to your advantage if you aren’t already. Here are five tips to get you going with the perfect anti-aging diet.
Anti-Aging Diet Tip #1: Eat Lots of Vegetables
Vegetables are necessary for your anti-aging diet because they’re full of antioxidants. Antioxidants help to fight damage caused by free radicals, which are compounds that travel through your body and damage tissue at the cellular level, namely heart cells, liver cells, and skin cells. Adding a generous serving of fresh vegetables to your anti-aging diet every day can help to shut down this widespread attack that’s taking place inside your body. The antioxidants found in yellow peppers, kale, Swiss chard, mushrooms, parsley, and tomatoes, to name just a few, target and kill off free radicals before they can inflict damage and send your body on a crash course to ill health and frailty.
Anti-Aging Diet Tip #2: Add a Rainbow of Fruit
Your anti-aging diet needs fresh fruit for the same reasons it needs fresh vegetables: they’re full of antioxidants and other powerful anti-aging compounds. Fruits, just like veggies, also contain fiber, which has been shown to offset some of the symptoms of aging associated with digestive health, such as constipation, and cancers of the colon and rectum.
Anti-Aging Diet Tip #3: Make Sure Fish Is on the Menu
Fish contain excellent amounts of omega-3 fatty acids, which are part of any good anti-aging diet. These essential fatty acids are great for your skin and also benefit your heart and brain, two of the most important organs you need to protect as you grow older. With regard to your brain health, omega-3 fats helps to provide a shield against dangerous plaques that can eventually lead to the development of Alzheimer’s disease. For your heart, omega-3 fats in your anti-aging diet have been shown to improve your cardiovascular function, therefore reducing your risk of suffering from heart disease. Omega-3 fats can also help to boost your mood, helping to keep your thoughts and emotions stable and positive.
Anti-Aging Diet Tip #4: Get Your Share of Whole Grains
Adding whole grains to your anti-aging diet is a must if you want to help stave off blood sugar problems that can lead to diabetes. Sadly, for many older adults, diabetes becomes a chronic condition that accelerates the aging process exponentially. By adding a lot of fiber-rich whole grains to your anti-aging diet, you can slow down how fast natural sugars are released into your bloodstream. Slowing this process down means you’ll prevent blood sugar spikes that can lead to insulin resistance over the long term.
Anti-Aging Diet Tip #5: Drink Plenty of Fresh Water
Your body struggles more with dehydration as you get older, so make sure you drink at least four to five glasses of filtered water every day, if not more, as part of your anti-aging diet. Dehydration is thought to contribute to many of the symptoms of aging by depriving the body of necessary fluids, as water is used by just about every organ for normal, daily function; forget to drink and you’ll quickly notice how hard it is to think clearly or to find the energy to move your muscles. Avoid these symptoms of dehydration that lead to stress in the body by refilling your water bottle every few hours.
Li, D., “Effect of the vegetarian diet on non-communicable diseases,” Journal of the Science of Food and Agriculture 2013; doi: 10.1002/jsfa.6362.
Baek, D., et al., “Association between erythrocyte n-3 polyunsaturated fatty acids and biomarkers of inflammation and oxidative stress in patients with and without depression,” Prostaglandins, Leukotrienes, and Essential Fatty Acids 2013; doi: 10.1016/j.plefa.2013.09.008.