There are many aspects of aging over which we unfortunately have no control. Fortunately, however, we can make changes to our diet and lifestyle that will actually have a lasting effect on how quickly and gracefully we age.
Take your eating habits, for example. Things like eating too much added sugar, not getting enough fiber, and eating late at night may seem harmless enough at first, but they can actually be harmful to your health, especially after the age of 50.
To find out what habits can be useful, we spoke with a registered dietitian Trista Best, MPH, RD, LD at Balance One Supplements to find out what eating habits she considers slowing aging after 50.
Read on to find out what she suggests, and for more tips on healthy aging, be sure to check out Popular Foods to Reduce Inflammation After 50.
Incorporating a plant-based diet into your daily life has been shown to slow the aging process in several ways.
“The benefits of a plant-based diet include increased longevity, reduced inflammation, aiding weight loss, lowering lipid levels, stabilizing blood pressure, and helping to reduce blood pressure. number of advanced glycation end products (AGE), ”Best says.
According to Best, these AGE compounds, which are found in many processed foods and animal products like processed red meat (think bacon and sausage), are often associated with heart disease, obesity, diabetes and hypertension.
“Not only do they age a person on the inside, but also on the outside by causing oxidative damage to the skin, which can lead to fine lines and wrinkles,” Best explains.
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Gluten may be harmless to most people, but some may have an intolerance or allergy to gluten without even realizing it. And according to Best, not being aware of it can dramatically speed up the aging process.
“People who are gluten intolerant can experience inflammation and gastrointestinal problems when they consume this protein. This inflammation can accelerate aging because the body is in a constant state of hyperimmunity,” Best explains, “ cells can therefore be damaged and your overall health may decline as a result.
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Whole foods include anything that is in its “natural” form without any type of processing. This includes vegetables, fruits, unprocessed animal products, whole grains, beans, legumes, and nuts.
“Eating whole foods means you’re not eating as many processed foods, which significantly reduces the number of advanced glycation end products (AGEs) consumed, as well as your intake of inflammatory refined carbohydrates,” Best explains.
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And finally, eating the same way as the traditional Mediterranean diet can help slow your aging process by incorporating healthier fats and reducing your intake of ultra-processed foods.
“While the Mediterranean diet focuses primarily on fish and seafood as a source of protein, it also allows red meat,” explains Best, “and its integration of healthy fats gives you a greater amount of fatty acids. omega-3s, which are naturally anti-inflammatory and help in healthy aging. “
As you can see, many of these eating habits focus on reducing your intake of inflammatory and EFA-rich foods, such as processed foods and refined carbohydrates, while incorporating plenty of whole foods and vegetables.
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