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Do you know those people, those who are older than you but who act in younger decades? They embody the expression "70 is the new 50". In fact, in their case, 70 seems to be the new 30 because they radiate so much youth and energy.
These people may have A + genetics that undeniably contribute to their health, but there is evidence that eating nutritious foods, managing stress, and making smart lifestyle choices slows down the aging process and prevents disease. Graceful aging is not about avoiding wrinkles and gray hair; the ultimate goal is to maintain cerebral vigilance, preserve energy levels and prevent disease.
The brain remains alert when it is elastic and rested; energy levels remain high when we balance blood sugar and hormones and maintain muscle mbad; and we prevent disease when we preserve intestinal and immune health. Let's explore how to make these things happen so that we all feel "the 30 new ones".
In her book "Young", Sara Gottfried, a gynecologist and a specialist in women's health, explains that neurons lose speed and flexibility. Stress and free radicals in our environment damage brain cells, so we must give our brain food and sleep, it must repair.
Omega-3 fatty acids can be the most beneficial food of the brain. These fats have been shown to support brain function, reduce inflammation, build and repair cell membranes and help manage stress, while protecting against cardiovascular problems and diabetes. Do not skimp on omega-3s found in wild salmon, sardine, mackerel and fish oil supplements.
Water is essential for young and old alike. Each of our cells needs water to survive and replicate. Dehydration can cause fatigue, foggy thinking, headaches and constipation, all signs of aging. (Or maybe just signs of dehydration?) A hydrated brain is a healthier brain, and as we get older, it becomes harder to absorb nutrients in the intestine, and a hydrated bowel is a healthier bowel.
been shown to improve cognitive function. Delara Tavikoli, Age Management Specialist at Chevy Chase, Maryland, explains that stomach acidity declines with age, so B vitamins are often poorly absorbed. In addition, many medications such as acid blocking drugs for heartburn can block a body's ability to absorb B vitamins just like stress. Consume a lot of B vitamins from foods such as eggs, beans, nuts, seeds, green vegetables, fish and whole grains.
Gottfried explains that at age 50, the average adult lost 15% of his lean mbad. continues with advanced age. The lower the muscle mbad, the higher the fat mbad, which can feed other chronic conditions such as diabetes and heart disease. A significant loss of muscle also increases the likelihood of a fall. Adequate protein throughout the day – beans, nuts, seeds, wild fish, chicken and avocado – are essential for aging the body. Bodybuilding exercise and yoga support muscle strength and flexibility.
Tavikoli explains that about 70% of the immune system is under the intestinal mucosa, so it is important to keep the gut healthy to strengthen the immune system. She advises patients to consume bone broth as it is one of the most easily absorbable and nourishing foods, full of collagen, protein and minerals. It also suggests fermented foods for the gut and immune health.
Vitamin E, found in nuts and seeds, is a beneficial antioxidant that supports immune function, just like vitamin C in citrus fruits, berries, leafy greens and tomatoes. Other antioxidants that stimulate the immune system are found in colorful fruits and vegetables.
Tavikoli explains that as we age, we are at greater risk of vitamin D deficiency because we spend less time in the sun and less ability to synthesize vitamins. D through the skin. Vitamin D stimulates the immune system, prevents cancer and promotes healthy bones and heart. It also helps absorb other nutrients such as calcium, iron, magnesium and zinc. Studies show that only 10 to 15% of calcium in food is absorbed without vitamin D.
In his book, Gottfried describes how unbalanced blood sugar causes energy and mood downs, cravings for sugar and carbohydrates, interrupted sleep and faster aging. . Unbalanced blood sugar is also a precursor to diabetes, which is linked to many other diseases. Avoid processed foods and sugars and wait a few hours between meals to balance the blood sugar level. Fiber, found in fruits and vegetables, also helps to balance blood sugar.
Healthy fats make healthy hormones, while too much sugar, too little sleep and many chemicals contribute to the imbalance of hormones that contribute to aging. process. Tavikoli claims that eating healthy fats such as salmon and avocados contributes to the health of hormones. It also explains that negative thoughts and attitudes release stress hormones, which harm the health of hormones and neurotransmitters, while positive thoughts stimulate happy hormones and positive health. The placebo effect is an example of how the power of positive and hopeful thoughts can have a positive medical impact.
Without a doubt, I want tons of happy hormones to flood my body, who does not? I also want a bright brain, an active body, and escape the disease. Do I have A + genes? I would never know. Placebo effect, who cares? I rely on salmon and a dose of optimism.
– Casey Seidenberg is co-founder of Nourish Schools, a nutrition education company based in Washington DC, and co-author of "The Super Food Cards", a collection of recipes and tips healthy.
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