Many of us are undoubtedly concerned about the route we’ll age on the outside, dreading wrinkles, lines and gray hairs. But what’s really important is how well we’re aging on the inside.
“It’s not about living forever, it’s about aging so you can live as well as you perhaps can, ” Hobbins told The Huffington Post. “Keep your internal health running and you’ll maintain your external health, too.”
1. Make protein a part of every snack.
Hobbins tells protein is an essential part of preserving your muscles as you get older. We lose muscle mass naturally as we get older, due to lower testosteronelevels and also from not being as active. Muscle is important in keeping your body strong, helping you keep your balance and also for keeping you mobile as you age. You can get protein from meats, dairy, eggs, nuts, seeds and legumes, so it’s easy to make it part of each dinner. Salge Blake, who is a spokesperson for the Academy of Nutrition and Dietetics, says it’s important to spread out your protein intake throughout the day, and not only pile it on at one meal.
2. Eat an anti-inflammatory, antioxidant-rich diet.
The food on your plate shouldn’t be all one color. Loading it up with different fruits and veggies, dietitians tell, to get your antioxidants. “Antioxidants protect your cells from oxidation, ” Hobbins tells. Oxidation is a natural process that occurs in cells, generating free radicals, who are capable of damage the body.
Antioxidants help protect you from that damage. “The great thing is, there are hundreds of antioxidants. Science shows us you need as many different ones as you get get, to get the best benefit, ” Hobbins told.
Along with get antioxidants, from sources like berries, peppers and tomatoes, it’s important to protect your body from inflammation.
Inflammation occurs in the body from a number of conditions, Salge Blake tells. Diabetes, high blood pressure, smoking and being overweight can all contribute.
“The aging process itself perpetuates more rednes, ” she said.
To fight inflammation, it’s important to have a diet rich in omega-3s, like those found in fatty fish, as well as in the rainbow diet. Extra virgin oil and petroleums derived from seeds and nuts are the best way to go, Hobbins says. Oh — and exercise helps vastly with rednes, too.
3. Don’t lose a lot of weight, rapidly.
This entails both accidental weight loss — caused by illness or drugs — or weight loss through restrictive dieting. It’s important to maintain your muscle tone, Hobbins stresses.
Having a little bit of extra fat on the body can help reduce the appearance of wrinkles, Salge Blake tells, but of course, you don’t want to have the extra weight if it’s contributing to chronic diseases like high blood pressure or diabetes.
If you do have a few extra pounds you need to lose, the best route to do it is through exercise combined with a healthy, nutritious diet — not just extreme calorie-slashing.
4. Support gut health.
“Emerging research says a healthy intestine can have a whole slew of wonderful consequences on the body, ” Salge Blake says. “Just having a healthy intestine with a diet that is rich in probiotics, high fiber, yogurt with active cultures would help with a healthy body overall.” Salge Blake says.
Fermented foods, like kimchi and sauerkraut, are also good for your gut, along with fibrous vegetables and legumes. Hobbins tells it’s best to eat these foods as close to their natural form as possible, with little processing, to receive the maximum benefits.
5. Watch your vitamins .
“We know that as you age, skin gets thinner and drier. You’re losing some elasticity, ” Salge Blake said. Compounds called keratinoids can help boost the antioxidant capacity of your scalp. Corn, oranges, peppers and egg yolks are some of the best sources of keratinoids. Vitamin E also has skin benefits, though many Americans don’t get enough. Try adding sunflower seeds and almonds to your diet to make sure you’re get adequate amounts.
Some research has shown that vitamin E works well with vitamin C, so it doesn’t hurt to add vitamin C-rich foods, like citrus fruits, to your diet.
Read more: www.huffingtonpost.com