Dietary adjustment can be a powerful tool to reduce the impact of aging on the body. Here are just a few of the ways that you can prevent aging with a healthy diet.
It has been found that the individuals with the longest life expectancy are those who are slightly underweight in comparison to their height.
To achieve benefits from calorie restriction it is necessary that the body is supplied with the nutrients it requires (protein, essential fats, vitamins, minerals etc.) and that sources of empty calories are eliminated (sugar, refined carbohydrates, and poor quality fats).
A raw food diet can help to to naturally achieve calorie restriction with optimal nutrition because it provides foods that are high in nutrients as well as volume. This means that you feel satisfied and nourished on less calories.
High levels of antioxidants exert a protective effect against the damage caused by free radicals. They also reduce the risk of many diseases associated with aging such as heart disease, cancer, cataracts, macular degeneration and arthritis.
It is recommended to increase intakes of foods high in carotenes such as green leafy vegetables, carrots, sweet potato, pumpkin, cantaloupe, apricots and mango.
Carotenes may also help to prevent the shrinkage of the thymus gland that occurs with aging.
Flavonoids also act as antioxidants and have anti-inflammatory, antiviral and anticancer properties. They are found in high concentrations in berries, citrus fruits, onions, parsley, green tea and red grapes.
Antioxidant supplements are very significant for the pursuit of enhanced longevity and can compensate for the increased exposure to free radicals and reduced dietary antioxidant intake that is common in the modern world. These can include vitamin C, tocotrienols, flavonoids, selenium, zinc, lipoic acid, acetyl-carnitine and coenzyme Q10.
Sulfur-containing amino acids
These include methionine and cysteine and are found to decrease in the body with aging. In animal studies supplementing with these amino acids increases life span.
Methionine and cysteine determine to a large degree the concentration of glutathione; an important intracellular antioxidant that is produced by the body.
Dietary sources of these amino acids include spirulina, chlorella, garlic, onions, eggs, lentils, nutritional yeast and nuts.
As any nutritional deficiency may possibly contribute to aging, the diet should be of the highest quality and concentrated in nutrients and if necessary nutritional supplements taken. Factors to consider include complete protein, essential fatty acids, calcium, magnesium, vitamin D, B vitamins especially vitamin B12 and probiotics.
As malabsorption often occurs with aging and may contribute to nutritional deficiency it is of utmost importance to address any digestive imbalances. Green smoothies have been shown to increase the production of hydrochloric acid by the stomach when consumed regularly. Blending foods in general is also advised because it takes the load off the digestive system by making food easier to absorb.
Ten lifestyle tips to prevent aging
1. Perform regular aerobic exercise and resistance training.
2. Ensure an adequate intake of pure water.
3. Eat a nutrient dense, low calorie diet.
4. Include nutritional supplements of antioxidants.
5. Ensure detoxification pathways are efficient by intake of beneficial fiber, high fruit and vegetable intake and periodic fasting or cleansing programs.
6. Optimize internal balance of microflora with acidophilus and cultured foods such as kefir, fermented vegetables and miso.
7. Support digestion by consuming blended foods, avoiding overeating and if necessary taking digestive enzymes.
8. Obtain adequate rest and relaxation.
9. Nurture positive attitudes and emotions.
10. Develop a passion, an activity or purpose that gives you something to look forward to every morning and provides long-term fulfillment.