| Live longer and healthier - with Nutrition and Lifestyle Modification. |
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ANTI-OXIDANTS + HEALTHY LIFESTYLE = ANTI-AGING |
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The million dollar question -
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How can I live longer and healthier? |
| Healthy aging or anti-aging means living a longer, healthier
life. The following tips are your best defence against aging... |
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A balanced diet rich in antioxidants and
nutrients |
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Regular physical activity |
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Adequate rest |
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Avoiding tobacco and excessive alcohol |
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Leading a stress free life |
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Drinking plenty of water |
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If I could make an anti-aging wish come true, I would
wish for... |
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Fewer wrinkles, supple skin, lean body |
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No memory loss, |
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Top notch brain function |
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Plenty of energy |
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Stress free life |
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No heart disease, diabetes, osteoporosis,
or cancer |
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So, How do I get started |
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Lose weight and eat right |
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Exercise for longevity |
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Stop smoking for good |
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Go easy on alcohol (reduce or avoid) |
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Try to reduce exposure to pollution /smoke |
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Control blood pressure |
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Prevent/control diabetes |
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Get adequate sleep |
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How do antioxidants - phytonutrients work? |
| Though genetics and family history do affect how long you will live; it
is your lifestyle choices and environment that ultimately determine lifespan
and keep you young as you age. |
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| Some foods and beverages contain powerful substances called phytonutrients
that some studies have shown to have apositive impact on longevity. Phytonutrients,
which are members of the antioxidant family, gather up "free radicals"
-- Free radicals are molecules produced when your body breaks down food,
or by environmental exposures like tobacco smoke and radiation. Free radicals
can damage cells, and may play a role in heart disease, cancer and other
diseases including Alzheimer's disease. This has resulted in the belief
that antioxidants and other age-preventing compounds help cells ward off
damage from free radicals and reduce the effects of aging. |
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What Foods Are Good For Anti- Aging - Antioxidants? |
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| Foods rich in any or mixture of the antioxidants listed
below. |
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Beta-carotene |
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Lutein |
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Lycopene |
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Selenium |
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Vitamin A |
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Vitamin C |
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Vitamin E |
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| These can protect against serious degenerative diseases such
as cancer, Alzheimer's and heart disease as well as conditions
such as extreme climatic conditions which lead to premature
aging. Rich sources of these nutrients are colorful raw fruits
and vegetables. |
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What Foods hasten aging and are harmful to our cells? |
| Junk foods rich in saturated fats or trans fats or foods low in fiber
as well as caffeine, alcohol and cigarettes (lifestyle habits that are significant
risk factors for chronic lifestyle diseases) hasten the aging process. A
high intake of such substances inhibits the absorption of calcium by the
skeletal system and speeds up the process of demineralization. They also
destroy Vitamin B and C reserves in the body leading to overall deterioration
in general health. |
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How Can One Slow Down Aging? |
| Nutrition is the easiest of all the ways and means to remain young. Here
are some food facts and tips that will help out. infact age related changes
can be counteracted by consuming foods and beverages that are both antiinflammatory
and rich in antioxidants. |
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Getting balanced nutrition |
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Reducing intake of saturated or trans fats, increasing
intake of Omega 3 fatty acids |
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Consuming adequate amounts of whole grains |
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Increasing exercise |
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Adequate water intake |
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Reduce stress |
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Reduce unnecessary exposure to ultraviolet rays |
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What should my balanced diet look like? |
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Carbohydrates - For the ideal diet
as we age it is important to ensure that 60 to 65 per cent of our
daily diet should consist of carbohydrates. Of this amount 55% should
be from complex carbohydrates and as little as 10 per cent should
come from simple carbohydrates. At minimum, consume four servings
of whole-grains. A diet should not have more then 20 to 30 per cent
fat content, and 15 to 20 per cent protein content. A balanced diet
will maintain a healthy composition and weight. Whole grains provide
soluble fiber to help lower blood cholesterol levels, and also have
phytonutrient content equal to any fruit or vegetable. |
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Fruits & Vegetables - Fruits and
vegetables are a nutrient powerhouse of antioxidants. The brighter
the color the better and richer the nutrition. Enjoy at least 5 servings
per day for maximum benefits. One should aim to get 25 to 35 grams
of fiber each day by consuming a minimum of two servings of fruit,
three servings of vegetables. |
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Proteins - Fish is loaded with antioxidants.
Follow the guidelines of the American Heart Association and eat twice
weekly, especially the fatty kind that is rich in omega-3 fatty acids.
This is a powerful anti-inflammatory food that offers a multitude
of health benefits. Legumes are amazing powerhouses of nutrition-
critical for vegetarians. These lentils are protein rich and have
very few calories. Add them to your diet 3 to 4 times a week. |
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Dairy - Yogurt has all the benefits
of dairy foods, plus probiotics that help add healthy bacteria to
the digestive tract. It is recommended that we consume 3 low fat dairy
servings each day with atleast some having live cultures. Low-fat
milk and low-fat cottage cheese are excellent as well. |
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Water is critical. Every tissue and
cell in the body is composed of water and functions optimally only
in the presence of adequate water levels. Degeneration associated
with ageing occurs rapidly with inadequate intake of water. Consume
at least 8 glasses of water daily. |
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Dietary fat is very easily converted
to body fat, so controlling fat intake is important in controlling
the weight gain associated with ageing. However, omega-3-fats are
good to keep brain healthy and active. Nuts are a great source of
B vitamins that are good for your heart and your brain. The healthy
fats in nuts benefit the elastin and collagen in skin, helping to
maintaining skin's structure and keep it resilient. Small portions
are advised, as nuts are high in calories. |
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| To do your best to ward off aging, experts agree that a healthy lifestyle
that includes regular exercise, wearing sunscreen, avoiding tobacco, regular
sleep, and a nutritious diet is the answer. |