Contribution: Rachna Arya

Introduction

For several years, recognized as September Healthy Aging MonthProvides practical ideas and inspiration for all adults to improve their overall well-being.

Delicious additions will help you age healthily

Healthy aging starts with wise food choices and a balanced diet. Optimal nutrition is a key component of a healthy lifestyle and can slow and improve the aging process.

It’s a well-known fact that by eating a nutrient-rich diet, you can help slow down the aging process and possibly even stave off age-related diseases.

In addition to eating a nutritious diet full of whole, plant-based foods, consider the foods listed below that support healthy aging for older adults.

Extra virgin oil

Olive oil, and especially extra virgin olive oil, is one of the healthiest oils on earth. Studies show that it can help prevent many aspects of the aging process. Extra virgin olive oil helps reduce chronic inflammation and oxidative damage caused by free radical attacks on the body, therefore slowing the signs of aging. It contains antioxidants such as tocopherol and beta-carotene, as well as phenolic compounds with anti-inflammatory properties.

Monounsaturated fats (MUFAs) account for about 73% of olive oil. Observational studies suggest that a diet high in MUFAs may help slow skin aging due to the anti-inflammatory properties of these healthy fats. In fact, according to one study, people who ate foods high in MUFAs from olive oil had a lower risk of skin aging.

Olive oil consumption has been linked to a reduced risk of chronic diseases, including:

green tea

This drink has an immense nutritional and antioxidant profile. It has been proven that green tea can help the body fight free radicals.

This is because green tea is loaded with polyphenols (antioxidants). It contains epigallocatechin gallate (EGCG), catechin, and gallic acid that exhibit potent anticancer and antioxidant properties.

Growing evidence suggests that green tea polyphenols may help slow skin aging caused by environmental stressors such as sun and pollution by scavenging free radicals before they can damage the skin.

Drinking green tea may reduce your risk of:

  • heart disease
  • nervous breakdown
  • premature aging
  • Other chronic diseases

Fatty fish

Fatty fish is a highly nutritious food that contains high-quality protein, iodine, and various vitamins and minerals that are essential for promoting many aspects of good health.

Fatty species contain high levels of heart-healthy omega-3 fatty acids. inflammationand many other problems.

Scientists have identified a link between eating fatty fish and a lower risk of skin inflammation.

Also, salmon and other fatty fish such as herring, trout and sardines are rich in vitamin D, a fat-soluble nutrient that many older people lack.

Finally, fish is high in selenium, which plays a role in DNA synthesis and repair and can reduce and prevent skin damage and reduce the severity of skin conditions such as psoriasis.

Salmon, the most popular type of fatty fish, contains a carotenoid antioxidant called astaxanthin that can support your skin health.

Dark chocolate or cocoa

Dark chocolate contains polyphenols, which act as antioxidants in the body. Furthermore, it is believed that a diet rich in flavanols and other antioxidants can help protect the skin from sun damage and slow down the aging process.

In one study, people who drank a flavanol-rich cocoa drink saw significant improvements in skin elasticity and facial wrinkles compared to a control group.

The health benefits offered by dark chocolate are low risk:

  • heart disease
  • Type 2 diabetes
  • cognitive decline

hemp seed

Evidence strongly suggests that hemp seeds have significant health benefits. One of the most impressive flax seed benefits is their ability to reduce the risk of chronic diseases such as heart disease and breast cancer.

Rich in lignans, a type of polyphenol with antioxidant properties, hemp seeds have anti-aging properties and may improve cellular health and hormonal balance.

They are a great source of an omega-3 fatty acid called alpha-linoleic acid (ALA) that keeps aging skin hydrated and youthful.

Studies have shown that women who consume tamarind seed or hemp oil have increased hydration and smoother skin.

curd

Yogurt has been shown to help regulate many aspects of the aging process, although the nutritional and health benefits of yogurt in older adults are not well documented, it is a well-known fact that in older adults yogurt is rich in calcium and protein that can improve bone and muscle health, which may help prevent osteoporosis. by doing

Yogurt is an important source of good bacteria that support gut health and reduce the incidence of age-related gut ailments.

Yogurt consumption helps improve muscle mass, bone and cardiovascular health, weight management and metabolic disease.

Last thought

Although the aging process is inevitable, the food you eat can play a decisive role in healthy aging. In particular, eating a nutrient-dense diet rich in vegetables, fruits and whole grains can take care of age-related diseases and problems like loss of mobility, fatigue and weakness.

In addition, you should have preventive health checkups. These health tests give a complete report on your health, allowing you to take necessary precautions to improve your health and ward off many illnesses.

Book a full physical health exam today!

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