Anti-aging nutrition and lifestyle: what should we pay attention to?

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Proper nutrition – in addition to a suitable lifestyle – is one of the keys to a healthy life. After all, it doesn’t matter what goes on our plate every day, especially if we want to slow down the aging process of our body. Learning anti-aging nutritional habits can also help.

An anti-aging nutritional lifestyle that preserves our health as long as possible is one of the keys to achieving a long, healthy life. If we get rid of our bad eating habits and follow the recommendations of this nutritional form-lifestyle, if we choose our food well, we can achieve significant results in terms of extending our life years. For example, a recently published American study, which examined the regular food purchasing and consumption habits of approximately 5,800 American residents, again found that certain products measurably reduce, while others increase, life expectancy.

What factors play a role in the development of the aging process?

According to researchers, the diet during pregnancy also affects the health and anti-aging ability of the unborn child. Then the nutrition of the first months of life plays a role in it. They also found that around the age of 25, all our organs are at their peak, and our body’s signals are green. After this period, however, our biological functions slowly and gradually decline. Over the years, it is therefore advisable to avoid excess weight, the accumulation of bad fats in the arteries (arteriosclerosis) or high blood sugar (hyperglycemia), as these represent so many risks of this decline, chronic diseases and inflammations associated with age.

Unfortunately, the first tangible signs of aging often only appear around the age of 50, e.g. fatigue, difficulty getting up/recovery, joint disorders, etc. in the form of when we absolutely must make some useful changes in our nutritional and lifestyle habits – if we want to live healthily and long. Although it is precisely at this age that (bad) innervations are mostly fixed, it is never too late to improve them. Along with physical activity, nutrition is one of the parameters to change.

According to some research, genetics accounts for only 20% of the development of the aging process, which is greatly influenced by our lifestyle and nutrition, and can even modify the appearance of certain genes (the study of this is called epigenetics). As a result, not everything in our lives is written in advance, which can motivate us to change…

Some keys to anti-aging nutrition

– Let’s eat in variety and “color”

Our body, the wonderful machine, wears out over time. Our cells and tissues corrode under the influence of free radicals, the waste materials of our “metabolic factory”. Fortunately, our body provides the antidote: in the form of antioxidants, which are found especially in plants. To fuel up, plan fruits and vegetables for every meal and focus on colors. Antioxidants are actually embedded in food pigments: tomatoes are red because they contain lycopene, a powerful antioxidant whose effect is even more pronounced when cooked. Beta-carotene, the probiotic of vitamin A, is responsible for the orange color of carrots, and the anthocyanin-like antioxidant flavonoid is responsible for the purple hue of eggplant.

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The foods richest in anti-aging compounds are red berries, e.g. pomegranate, cabbage, garlic, onion, tea, spices. Vitamin C is also a strong antioxidant, it can be found naturally in citrus fruits, but also in peppers, kiwi, aromatic herbs… Foods rich in vitamin E (e.g. vegetable oils, oil seeds) and zinc (oysters, wheat germ, mussels) should also be preferred ) or those rich in selenium (Brazil nuts, tuna, sardines, etc.) – so many micronutrients with antioxidant properties that protect our skin and neurons. Don’t forget vitamin D (fatty fish, mushrooms, egg yolks, etc.), which is essential for our immunity, maintaining the strength of our bones, and proper heart function. Colors and variety: these are the two keywords.

The diversity of our microbiota naturally decreases with age. In the intestinal tract, there are more than 100 billion microorganisms (viruses, bacteria and fungi), which are components of the intestinal microbiota. In order for there to be enough “good bacteria” in the intestinal tract and for the body to better resist the attacks of infections, we regulate our body weight and stimulate the body’s defenses. This can be the goal of a diet with a varied and natural composition in order to stay healthy for as long as possible. Give preference to foods rich in fiber, which feed the intestinal flora in a favorable way. These include fruits, vegetables (especially legumes), and cereals. Natural probiotics can also help restore the balance of the microbiota, e.g. yogurt, fruit kefir, sauerkraut or unpasteurized (fermented) pickles.

– Avoid processed foods and adopt a low GI diet rich in anti-inflammatory compounds

If the evolution of our diet has favored our life expectancy throughout history, nowadays the trend seems to be reversing, especially e.g. in the United States. Among other things, American researchers have clearly established the connection between the nutrition known as the Western diet and the occurrence of chronic diseases such as type 2 diabetes, obesity, heart disease or cancer.

The reason: a: overconsumption of (processed) foods rich in fat, sugar, and additives leads to changes in the intestinal flora, which modifies the protective function of the intestinal barrier and causes inflammation of the entire body. In particular, ultra-processed foods and ready meals stand out, which are high in calories and lose their nutritional value as a result of the fractionation/recombination processes of the raw products. And the high-temperature heating processes, which e.g. breakfast cereals or rusks, trigger advanced glycation processes (when sugar binds to protein), which are also responsible for the accelerated aging process.

What can be the solution?

– Let’s draw inspiration from the Mediterranean diet

Take the opposite view and give preference to raw or low-temperature cooked foods rich in anti-inflammatory compounds. eat one more portion of fruits and vegetables per day, but also include vegetable oils or fish rich in anti-inflammatory omega 3 essential fatty acids in our diet. Such e.g. rapeseed or linseed oil, chia or hemp seeds, walnuts, salmon, tuna, sardines or mackerel. The latter is one of the factors of the accelerated aging process and the risk of cardiovascular diseases. Low GI values ​​are mainly foods rich in fiber, e.g. whole grains, legumes or oilseeds.

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Little meat, lots of raw or steamed vegetables and fruits, legumes, fatty fish, almonds, walnuts, olive oil… These are the main ingredients of the Mediterranean diet from Crete, the positive effects of which have been shown in dozens of studies in terms of achieving a healthy and long life. You can be inspired by this diet, in which the joy of life and natural nutrition occupy a prominent place, but also the associated lifestyle. Which, among other things, means prioritizing physical activity and nurturing social relationships – so many important parameters in order to slow down the symptoms of aging. This Mediterranean diet is similar to the diet and lifestyle followed in Japan, on the island of Okinawa, which is famous for its residents who live in good health and live for a very long time, even exceeding 100 years.

Source: Galen


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