Anti- Aging Diets

"In the past several years, numerous books and articles have appeared proclaiming that we can halt or reverse the aging process by paying more attention to what we eat.

How the anti-aging diet works

Antioxidants do away with the free radicals in our bodies, which are to blame for many common diseases of aging, such as heart disease, cancer, osteoporosis, and Alzheimer’s. Some foods are anti-inflammatory and help to prevent heart disease. It is necessary to strictly limit or avoid the following proinflammatory foods:

• Saturated and trans-fatty acids
• Sugars
• Red meat
• Processed meats
• Starches

Inflammation is possibly at the root of many chronic diseases, including arthritis, osteoporosis, Alzheimer’s, cancer, diabetes, and heart disease

Food and beverage recommendations
Dietary recommendations for an anti-aging diet include the following foods and beverages:

• Fresh fruits and vegetables: Consume as many as you can, but ideally more than 7 fruits and vegetables (combined)/day
• Tea: Drink black or green teas, which provide an excellent source of antioxidants
• Cold-water fish: Choose omega-3-rich varieties, such as salmon and tuna, at least twice/week; omega-3 fats may help to improve mood and attitude, and help prevent chronic inflammation
• Whole grains: Eat foods made with whole grains to help lower blood cholesterol levels and put more antioxidants into your diet
• Legumes: Aim for 3-4 servings/week; legumes are an excellent source of vitamins, minerals, and protein, with very little or no fat
• Yogurt: Make yogurt a part of your diet; yogurt has plenty of calcium and vitamin D, with the added benefits of probiotics to encourage a healthy gastrointestinal system
• Nuts: Include nuts as a snack or in foods you prepare; nuts provide the B vitamins that are essential for your heart and brain, along with plenty of healthy fats
• Red wine or high-quality grape juice: Enjoy these beverages and receive a wonderful source of antioxidants; red wine and high-quality grape juice help to protect arteries and reduce the risk of heart disease, and are anti-inflammatory
• Lean protein: Select lean cuts of meat to maintain muscle
• Healthy oils, including canola and olive oils: Choose oils that provide you with additional omega-3 fatty acids
• Flaxseeds: Grind and stir into yogurt, cereal, etc; flaxseeds provide a good source of omega-3 fatty acids
• Reduced-fat milk and milk products: Drink to make sure you get plenty of calcium and vitamin D
• Fresh herbs and spices: Use plenty, because these provide another excellent source of antioxidants
• Dark chocolate: Consume to help keep blood vessels healthy, but do not overdo it—no more than 3 ounces/week is necessary

Other anti-aging tips
In general, a reduced-calorie diet appears to lengthen the life span. In fact, the Okinawans, who live a very long life, practice hachi bu, which means you eat only until you are 80% full. These tips may help:

• Divide your plate so that you fill two thirds with fruits, vegetables, and whole grains, and the remaining one third with lean protein
• Lose weight if you are overweight, because extra weight puts stress on the body, reduces life span, and increases the risk of many diseases
• Exercise—it is impossible to overemphasize the importance of keeping active
• Try to eat five small meals each day to keep your blood glucose levels steady throughout the day
• Drink plenty of low-calorie or calorie-free fluids"

Reference: RD411