What science says about eating habits that actually slow down aging – don’t eat this

Conversations about ‘staying young’ and ‘slow down the aging process“Everywhere, and all that talk can become overwhelming — especially when you’re trying to decipher what’s true and what’s not.

Most of us have probably heard about it by now What you eat can affect your age. But what exactly does this mean for us, and how can we build eating habits that can help us age in a healthy way?

To get a clearer idea, here’s what the science says about eating habits and how they can slow the aging process. Read on, then check out Best breakfast habits for faster metabolism after 50.

mediterranean dish
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You’ve probably at least heard of Mediterranean dietEspecially in conversations about aging in a healthy way. This diet is inspired by Italy and Greece and includes fruits, vegetables, whole grains, legumes, and healthy fats such as olives and olive oil. Fish is sometimes incorporated, but it is mostly vegetarian. This diet also significantly limits consumption of processed foods and added sugars.

The Mediterranean diet has been praised for its effect in slowing cognitive decline, but what does the research actually say? In 2015, Advances in Nutrition Journal Publishing a systematic review of the relationship between diet, dementia and brain aging.

According to this review, sticking to Mediterranean diet As you age, it has been associated with decreased incidences of dementia and Alzheimer’s disease, as well as slower cognitive aging. This was based on multiple types of studies (cross-sectional and longitudinal), trials and meta-analyses.

This review attributes certain properties of the Mediterranean diet, such as antioxidants and monounsaturated fatty acids, to its effect on brain aging. The patterns of this diet are said to help reduce inflammation and oxidative stress, two of the main contributing factors to dementia and cognitive decline.

Old couple eating breakfast
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When it comes to aging, science shows it ignition The main reason may be to speed up the process. According to a meta-analysis of Aging Research ReviewsChronic, low-grade inflammation may be a factor in many chronic diseases and diseases that typically occur with age.

This review also found that taking or taking omega-3 supplements can greatly help reduce inflammation as you age. Another study published in British Journal of NutritionHe explains that besides omega-3s, things like whole grains, fiber, and a variety of fruits and vegetables also help reduce inflammation with age.

Related: Best omega-3 supplement to take, says dietitian

Woman eating salad with chicken
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It is always possible for your doctor to recommend complementary Certain nutrients as you age, especially if there are certain health areas that need attention. However, a lot of research on diet and aging shows that a balanced diet that contains many nutrients is more effective than supplements.

According to a recent article in International Journal of Molecular SciencesConsuming all important micro and macro nutrients through a wide range of foods such as whole grains, lentils, nuts, vegetables, fruits, etc., can have a significant impact on pursuing a healthy life as you age. With this in mind, they also note that a balanced diet that supports healthy aging also focuses on significantly reducing your consumption of added sugars and processed foods.

So, while supplementation may be a good idea if recommended by your doctor, focusing on a complete, balanced diet full of beneficial micronutrients is key in slow down the aging process.

Related: 6 best foods to get rid of belly fat and slow aging

Happy woman looking at clear skin in the mirror
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Your skin and how quickly aging is affected by internal and external factors, but so many people focus on solving external factors (buying the right skin care) that they may not realize how much their skin affects influenced by internal factors As well as (their diet).

According to a report published in NutrientsThere are many different nutrients, vitamins and minerals that play a unique role in slowing down the skin aging process. For example, protein helps repair skin tissue, B vitamins help reduce inflammation and pigmentation, vitamin C helps in collagen synthesis, and water is essential for skin hydration and reducing inflammation and signs of aging.

This report also notes that things like smoking, alcohol, and a diet high in fats and added sugars are associated with rapid skin aging and damage. But, while your diet plays a major role in your skin’s aging process, we still I recommend wearing an SPF!

If you have questions regarding your diet and healthy aging, talk to your doctor or dietitian about a helpful plan.