Diet and Aging: How a Healthy Diet Combats Aging
If people knew where the fountain of youth lies, they probably flock to it right now to ensure that they fend off the aging process. The fountain of youth may just be a myth, but there are several things people can do to help them combat the negative effects of aging or old age. Experts agree that a healthy and balanced diet can help people achieve enhanced health and improved quality of life. But did you know that the aging process’ adverse health effects can be reduced, prevented, and even reversed through a healthy diet? In this article, let us look at some of the best food items for anti-aging and how these food items affect the human body in terms of the aging process.
Eating and Older Adults: Why Eating Is So Important For Anti-Aging
While people cannot stop aging, people can still aim to be healthy and one of the first steps to achieving improved health once a person reaches his or her senior years is through a healthy diet. People in the field of health compare our bodies to a well-oiled machine that can only continue running smoothly and well if it is given good nutrition and healthy food items. A nutritionist claims that our body should be treated like a car or like equipment in and around the house to ensure that it functions as it should until we grow older.
As people grow older, several changes can be seen and observed in the human body. These changes are not limited to their outward appearances but also to how the body of the individual works at a biological level. For example, people may find that they have a slower metabolism after consuming a meal. People may also drink less water since they won’t feel thirsty compared to when they were younger.
Some individuals may also lose interest in eating as their taste buds may not be able to provide the same level of intensity in terms of food taste. Older adults may find it hard to chew, may not like to cook as much, or may simply be tired of eating on their own. Once all of these factors converge and reduce the number of healthy food items individuals take in, then the body may encounter some serious health issues as the individuals grow older.
When these things happen, people are advised to seek professional help from a doctor and a nutritionist. These health professionals can give proper recommendations on what to do and what to take to ensure that you achieve optimal health despite the effects of aging.
Aging and How a Healthy Diet Can Help Combat its Adverse Effects
A lot of individuals already know the secrets to have a healthy and balanced diet which includes consuming a lot of veggies and fruits, eating proteins that are healthy, consuming whole grain food items, taking in healthy fats and low-fat dairy, and reducing total salt intake per day. However, some specific food items are healthier when consumed by older adults. Listed below are some of them:
While technically not a food item, water should be considered or treated like one since older people may feel the need to drink as much compared to when they were younger. This simple but underappreciated substance is perfect for those who want to combat the adverse effects of aging. Water can address dehydration, which can turn chronic as we grow older. Chronic dehydration can lead to several different health issues such as lack of mental clarity, increased chance of feeling fatigued, and less heat tolerance. Experts say that people who feel exhausted and are constantly constipated and afflicted with mild headaches may simply be experiencing dehydration.
These fruits are almost always delicious and flavorful and it also contains healthy compounds known as antioxidants. These antioxidants include vitamin E and vitamin C which can help maintain the health of the skin by fighting off free radicals. Experts claim that most berries can provide some health benefits for individuals but the healthiest of them all is the blueberry.
The fiber found in fruits, veggies, legumes, and whole grains can greatly benefit individuals in terms of enhanced digestion. It can aid people with constipation and can also address several other health conditions such as inflammation, blood pressure, and cholesterol. Also, fiber can assist in the regulation of blood sugar levels, and even reduce the risk of developing type 2 diabetes.
4. Fatty Fish
Fatty fish such as sardines, mackerel, and salmon contain high levels of omega 3 fatty acids which can be integrated into a healthy diet through the consumption of at least two (2) servings for every seven (7) days.
5. Olive Oil
Olive oil is a perfect substitute for other fat oils and butter.
Older people can experience major bone loss and to fight this off, calcium can be consumed regularly. Fortunately, yogurt contains increased levels of calcium. Individuals can opt for yogurt that contains Vitamin D which can aid the body in the enhanced processing of calcium. This food item also contains protein and can help improve an individual’s digestive system. Another plus factor of yogurt is that it can be easily paired with different kinds of fruits.
Rich in lycopene, this food item can aid people in the reduction of prostate cancer risk and can also aid in the prevention of lung cancer. Processed and cooked tomatoes such as those found in sauces, pasta, and juices can also have better health properties than their raw counterparts. Experts believe that tomatoes that are mashed or heated can release more lycopene compared to raw tomatoes.
8. Red wine
Those who wish to reduce bad cholesterol levels, address blood pressure issues, and reduce the risk of developing blood clots may consume some red wine, around one drink per day for females while two (2) drinks for male individuals.