While the aging process is unavoidable, wouldn’t it be nice if you could slow down the clock through diet and lifestyle? Well, it turns out, there are things you can do to make the process smoother. As a member of the medical expert board for Eat This, Not That! (ETNT!), I  was glad to contribute to Samantha Boesch’s thoughtful piece “Secret Eating Habits to Reverse Aging, Say Dietitians.”

The right foods really can do wonders for your aging process.

Here are several pointers:

— Eat more fruits and vegetables.

I always like to look at the positive when taking about diet and health. What are things you can add to your diet? Colorful fruit and veggies do the trick. As I told ETNT,

“Eating plenty of fruits and vegetables is a helpful habit in fighting the aging process. “Examples of helpful fruits and vegetables include berries, citrus leafy greens, carrots, and red pepper,” says Young, “because these are rich in antioxidants and fiber, which counter the negative effects of aging.”

—Swap meat for plant-based protein.

I’m a big fan for reducing the amount of red meat you consume and enjoying more plant proteins. As I tell ETNT!, “Adding more plants into your meals may slow the aging process by lowering cholesterol levels, stabilizing blood sugar, and reducing inflammation,”  Examples are beans, legumes, nuts and seeds. Try starting your meal with split pea or lentil soup. Enjoy a black bean burger instead of a hamburger. And top your salad with nuts and seeds like pistachio nuts and sunflower seeds.

–Enjoy “brain candy.” 

As I wrote here, “foods high in certain vitamins, antioxidants and phytochemicals may help to boost brain health.” Hence, I call the following foods “brain candy.” Deep red foods such as tomatoes and watermelon contain the antioxidant lycopene which fights free radicals that come with aging. Leafy greens such as kale and spinach contain vitamins E and K which may prevent memory loss and help reduce our “brain age.” Berries including blueberries and blackberries contain anthocyanins which have antioxidant and anti-inflammatory properties.

—Eat more fish.

Fish like salmon, black cod, and tuna are high in omega-3 fats, which are heart healthy, anti-inflammatory, and help to prevent blood clots.  Omega-3’s may also help to fight cancer and depression. Enjoy this simple healthy dinner: grilled salmon, roasted broccoli and cauliflower, and wild rice.

—Stay hydrated.

Drink lots of water and skip sugary beverages like soda and sweetened iced tea. Go easy on alcohol as well, and enjoy an occasional drink with your meal.

You can read the full Eat This, Not That! piece HERE.

You can also enjoy THESE FOODS which can also slow the aging process.

Have a great week!

In good health,

 

Lisa

 

** Looking to get a nutrition tune-up this January? Want to slow down the aging process?  Hoping to improve your relationship with food? If you would like help w creating healthy habits, eating and living more mindfully, food shopping tips, or anything else, I’m happy to help. I have several openings for VIRTUAL NUTRITION COUNSELING SESSIONS and can be reached HERE to discuss your unique needs.