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You can’t stop the time clock from running ahead, but science is showing us more and more that we can influence the rate – and in some cases the direction – of the body clock. Maintaining a healthy diet is one research backed way that we can increase our longevity.
“In general, you can’t go wrong with the plant kingdom: fruits and vegetables, beans, nuts and seeds, whole grains, herbs and spices, tea, etc.,” says Wendy Bazilian, DrPH, MA, RDN, owner of Bazilian’s health in San Diego. Remember, it’s one thing to age “long” and another to “age well” with your years. “Most people who want to live long actually want to live long. and good for health (vital, active and well) life, rather than reaching a certain year, ”says Bazilian. File under words for living.
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Bazilian also reminds us to stay weary of wellness-centric food trends and Too Good To Be True products that claim to go back in time on our bodies. “There are many foods – called ‘superfoods’ – that have nutritional prowess as well as research to support their role in promoting health and preventing disease. To me, as a certified public health doctor, dietitian and exercise physiologist, this is compelling, but it is actually not enough. Rather, Bazilian says that for a food to really make a difference in one’s health, it must be eaten regularly, that is, enough to make a difference. “You can’t just eat these foods every now and then (or a tiny portion for that matter) for them to have an impact. It is the regular, sometimes daily, intake of these foods that make a real impact on aging well, anti-aging and longevity.
To be considered an anti-aging food, Bazilian says that in addition to being rich in nutrients and backed by research, it needs to be accessible, versatile and attractive. With all of that in mind, here are the foods that really stand out for their ability to fight the premature signs of aging.
Blueberries
Blueberries are a great source of vitamin C, fiber, and contain a ton of nutrients – antioxidants, anti-inflammatories – for their money. Bilberries have been the subject of extensive research showing impressive results in the areas of promoting and maintaining cognitive function (brain health) with age, promoting heart health, reducing the risk of some cancers, and more, says Bazilian. “When you look at a blueberry, it’s the phytonutrients that look at you: the dark blue color comes from anthocyanin, a key phytochemical and antioxidant. In addition to combating aging-oxidation, the vitamin C in blueberries helps promote cellular protection and skin health as we age.
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Nuts
Nuts are a true multitasking when it comes to longevity. A new study has just found that women who regularly ate nuts, especially walnuts, in their 40s were more likely to age healthily than those who did not eat nuts. (“Healthy aging” has been defined as the absence of chronic disease, reported memory impairment and physical disabilities, as well as intact mental health after age 65.)
Nuts also play an important role in heart health. “The first research on heart health and nuts was published over 25 years ago in the New England Journal of Medicine, and since then there have been dozens and dozens of studies on heart health.” , explains Bazilian. A metanalysis of 26 heart health trials showed that walnuts help lower your total cholesterol (especially “bad” LDL cholesterol) and triglycerides, help manage healthy blood pressure, and contain lots of anti-inflammatory phytochemicals. Finally, cognitive health is the key to longevity: many studies have now shown that nuts and their synergistic nutrients and phytochemicals – omega-3 fatty acids, fiber, protein and polyphenols, as well as other minerals and vitamins – can help delay onset, slow progression. and maintain cognitive health as we age. “It’s a great anti-aging goal,” Bazilian says. “We want to live well as well as live long, and cognitive health is essential.”
tea
Indeed, the second most consumed drink in the world after water packs with infinite anti-aging benefits. The tea is hydrating and packed with anti-inflammatory antioxidants known as phytochemicals (EGCG and other catechins, flavonoids, and theanine, to name a few). “According to the most comprehensive results to date on tea consumption and heart disease, incorporating two to three eight-ounce cups of unsweetened green or black tea per day may reduce the risk of death from heart disease by about 8 at 12 percent, ”says Taylor C. Wallace, PhD, CFS, FACN, director and CEO of Think Healthy Group and assistant professor in the Department of Nutrition and Diet Studies at George Mason University. “Research has also found that the aging population (65 and over) may be most beneficial, with each cup of tea potentially reducing the risk of death from heart disease by 10%. Tea promotes heart health by lowering your overall cholesterol and triglyceride levels and may also reduce blood pressure and fat absorption in the body. Incorporating unsweetened tea into your daily diet is an easy approach to potentially improve life expectancy.
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Beans and legumes
Beans are one of the few foods that overlap two food categories: carbohydrates and protein. “They are an important part of the Mediterranean diet, which is one of the healthiest styles and prevalent in areas where people live long and well,” Bazilian says. “Legumes are an important contributor of plant protein and have been shown to reduce the risk of major chronic diseases and promote health and longevity. They’re packed with phytonutrients, vitamins, minerals, fiber that help the heart and gut, blood sugar stability, some cancer risks, healthy weight management, and more.
Beans are extremely versatile. Kidneys, black, red, fava, garbanzo, cannellini or any other type are easy to add to soups, salads, stews, lasagna or casseroles; you can also mash them with herbs and spices as a dip for vegetables. Even canned, as long as they’re low in sodium and rinsed (this removes 40 to 50 percent of the sodium), they’re easy to eat, inexpensive, and high in nutrients.
Herbs and spices
“I like to think of herbs and spices as an anti-aging food group,” Bazilian says. “Their day-to-day job is to provide flavor, which is the number one determining factor in dietary decisions, ahead of convenience and health. By making other nutritious and anti-aging foods taste delicious, they actually do a double job. Basically, herbs and spices make healthy ingredients (like vegetables, fish, and vegetable protein sources) taste better.more they help us reduce our consumption of salt and added sugar, which we must limit and contribute to healthy aging and reduced inflammation. We are also seeing significant research emerging on the phytochemical, anti-inflammatory, and other unique characteristics of the herbs and spices themselves. They are also another important part of the Mediterranean diet, which has the closest relationship with a long life and a good life.
Some of our favorites? Ginger (known for its anti-inflammatory and anti-nausea effects), rosemary, cinnamon, turmeric (strong anti-inflammatory properties) and red pepper.
Pears
In a recent study published in Neurology, the consumption of fruits, vegetables, tea and wine had beneficial cognitive effects in participants of the Rush Memory and Aging project. But specifically, a higher dietary intake of flavonols found in pears, leafy greens, broccoli, oranges, tomatoes, beans, olive oil, tea, and wine was associated with reduced risk. develop dementia associated with Alzheimer’s disease. Additionally, according to Amy R. Kweller, MS, RD, the soft texture of ripe pears may make it easier to consume, and the high fiber content benefits the gut, cardiovascular system, and general health as we age.
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