Anti-Aging: Is There An Effective Diet?
Could diet play a decisive role in healthy aging and longevity?
Here are a few more questions for you to ponder… What is the secret to graceful aging? Could it be influenced by how and where we live? It is common knowledge that the practice of a healthy diet positively impacts lifespan and more importantly quality of life during the later years.
The concept of quality of life is closely related to personal well-being in terms of functional capacity, emotional state and even interaction and action with the environment in which we live. It is also important to underline the difference between aging and longevity, the first refers to the physical/biological concept, the progressive decline of the Being, while the second refers to the duration of life of a Being regardless of the biological process of aging.
So what is anti-aging all about?
The basic principle of anti-aging is to delay the normal biological human aging process. The objective is to respond to the effects that stress and the current lifestyle cause, through diet and physical exercise.
Aging is a natural and inevitable process, so the anti-aging diet appears as a way to help mitigate the physical and mental changes of aging. Several studies show that the daily consumption of some foods can improve skin health and fight premature aging of the body.
What kind of foods should we include in an anti-aging diet?
Berries
They are one of the fruits most appreciated by everyone, in addition to their flavor they have some beneficial characteristics due to the presence of antioxidants and anti-inflammatory properties. And because they are low in calories and have a low sugar content, they can assist with weight loss. Examples include blackberries, raspberries, blueberries strawberries and cranberries.
Orange
Oranges are rich in vitamin C which is essential for the production of collagen in the skin and bones. It also has a high antioxidant power which fights against premature aging.
Broccoli
Rich in vitamin A, C and D and ß-carotenes, broccoli is one of the best options to fight aging!
Tomato
Rich in vitamin A, C, K and B6 with high phosphorus and potassium content. Also contains lycopene, an antioxidant, which acts to improve the quality of the skin, combating premature aging.
Avocado
Rich in B complex, E and K, folic acid, magnesium and potassium and a good source of healthy fats found in the form of oleic acid. This creamy fruit contributes to smooth, youthful skin and promotes deep hydration.
Omega-3s
Studies suggest that omega-3s can slow down the aging process. Foods such as salmon, sardines and chia seeds are rich in this particular fatty acid which can help reduce inflammation, increase skin elasticity, promote collagen synthesis and skin hydration.
Calorie-restricted diets
Currently considered the most efficient approach to increasing longevity. Studies show that it can be beneficial for maintaining the immune response during aging. By reducing calorie intake by 20 to 40%, it is possible to live longer, maintain a younger appearance and improve the quality of life.
Proper nutrition is a powerful strategy for minimizing the effects of premature aging. A balanced diet should always be the best way to stay healthy, however, complementary approaches such as the use of supplements or specific food lines may be necessary depending on the needs.
Also notable is what should be avoided to assist with increasing longevity:
- Cakes and candies
- Alcoholic beverages
- Sausages and fats of animal origin
- Excess salt
- Preserved pre-made meals
- Soft drinks
- Tobacco
- Excess exposure to the sun
- Sedentary lifestyle
