Conversations about “staying young” and “slowing the aging process” are everywhere, and all this talk can get overwhelming, especially when you’re trying to decipher what’s true and what’s not.
Most of us have probably heard that what you eat affects how you age. But what does this mean for us, and how can we create healthy eating habits that will help us age healthily?
For a better understanding, here’s what science says about eating habits and how they can slow the aging process. Read on and check out the best morning habits to boost your metabolism after 50.
You’ve probably at least heard of the Mediterranean diet, especially when it comes to healthy aging. This diet is inspired by Italy and Greece and includes fruits, vegetables, whole grains, vegetables and healthy fats such as olives and olive oil. Fish is sometimes added, but it’s mostly plant-based. This diet also severely limits the consumption of processed foods and added sugars.
The Mediterranean diet has been praised for its effects on slowing cognitive decline, but what does the research really say? in 2015, Advances in Nutrition Journal published a systematic review of the relationship between diet, dementia and brain aging.
According to this review, following a Mediterranean diet as people age is associated with lower rates of dementia and Alzheimer’s disease, as well as slower cognitive aging. It is based on several types of studies (cross-sectional and longitudinal), trials and meta-analyses.
In this review, some characteristics of the Mediterranean diet, such as antioxidants and monounsaturated fatty acids, show its effects on brain aging. These dietary patterns are said to help reduce inflammation and oxidative stress, which are major contributors to dementia and cognitive decline.
When it comes to aging, science shows that inflammation can be a major factor in speeding up the process. According to a meta-analysis Aging StudiesChronic low-grade inflammation can be the cause of many of the chronic diseases and illnesses that usually occur with aging.
This review also found that eating or supplementing with omega-3s can significantly help reduce inflammation as you age. Another study, published The British Journal of NutritionAlong with omega-3s, things like whole grains and fiber, as well as a variety of fruits and vegetables, have also been shown to help reduce inflammation as we age.
Your doctor may recommend certain nutritional supplements as you age, especially if you have specific health concerns. However, many studies around diet and aging show that a balanced diet containing several nutrients is more effective than a supplement.
According to a recent article International Journal of Molecular Sciences, whole grains, lentils, nuts, vegetables, fruits, etc. Consuming all the essential macro and micronutrients through a wide range of foods such as: With this in mind, they also point out that a balanced diet that supports healthy aging should aim to limit consumption of added sugars and highly processed foods.
So while supplementation may be a good idea if your doctor recommends it, focusing on a whole-food, balanced diet full of beneficial macro and micronutrients is key to slowing the aging process.
Your skin and how quickly it ages depends on both internal and external factors, but many people focus on addressing external factors (proper skin care) so they may not realize how much internal factors also affect their complexion (their diet).
according to the news published in nutrients, contains many different nutrients, vitamins and minerals that play a unique role in slowing the aging process of the skin. For example, protein helps repair skin tissue, vitamin B helps reduce inflammation and pigmentation, vitamin C aids collagen synthesis, and water is important in hydrating the skin and reducing inflammation and signs of aging.
The report also notes that things like smoking, alcohol, a fatty diet and added sugar are linked to faster skin aging and damage. However, even though your diet plays a major role in the skin’s aging process, we still recommend wearing that SPF!
If you have questions about diet and healthy aging, talk to your doctor or nutritionist about a healthy plan.