Post childhood, most of us are delighted to be told that we look younger than our years, and it can be the case that the outside is a reasonable reflection of what’s going on inside too.
So what steps can we follow to increase our chances of being a spritely, hale and hearty OAP?
General anti-ageing nutrition
Eat a rainbow
Fill your plate with red, orange, yellow, green and purple vegetables to get a good range of beneficial plant nutrients, including antioxidants which reduce harmful free radicals associated with many age-related diseases. Colourful veggies help your body in so many ways. For instance, leafy greens, pumpkin and sweet potato strengthen your immune system, while berries, onions and legumes are anti-inflammatory and help fight off allergies and viruses; broccoli and cauliflower encourage liver detoxification and celery supports bone health.
Cook low and slow
Instead of searing, grilling, barbecuing and frying, try pot-roasting, braising or a slow cooker. Fast cooking over dry heat leads to harmful carcinogens and other compounds associated with an increased rate of ageing. If you are using fast cooking methods, marinade your food first with acidic liquids like lemon juice or apple cider vinegar. They help protect the sugars and proteins from heat damage.
Cut the sugar
Diets high in refined sugars and carbs can lead to poor blood sugar regulation and, eventually, to insulin resistance. This can mean that your body no longer responds to the hormone responsible for transporting blood sugar into your cells for use or storage. Studies have shown a clear link between high sugar intake and obesity, as well as chronic diseases such as diabetes and heart disease. Some of the longest-living communities in the world have diets with a low intake of sugar and minimal refined carbohydrates.
Boost ‘good’ fats
Many degenerative diseases are a result of chronic inflammation in the body. Increasing Omega-3 consumption by eating oily fish such as salmon, mackerel and anchovies up to three times a week can help combat this inflammation. Excellent vegetarian sources of Omega-3 include hemp seeds, walnuts, flaxseeds and chia seeds. These fats are also essential for maintaining healthy cell membranes, helping stave off wrinkles and boosting brain function. Be careful with refined vegetable oils and margarines which are high in pro-inflammatory Omega-6. Replace refined vegetable oils with extra virgin olive oil which is central to the Mediterranean diet and has anti-inflammatory properties.
Get your protein
Dietary protein is critical to cellular health, muscle growth and protein synthesis in the body. Low protein intake and low activity levels can lead to muscle wastage as we age. Maintenance of muscle mass is positively linked with improved outcomes following illness. So, to wind back the years, regularly consume high-quality protein including legumes, such as lentils, peas, chickpeas and beans, eggs from organically fed, free-range hens, wild fish and meat from grass-fed cattle.
Food and nutrients for strong bones
Calcium – found in dairy foods, green leafy veg, nuts, fish (if you eat the bones), soya & tofu. Bone is where calcium is mainly stored in the body. If supplementing, calcium citrate is the most readily absorbed form.
Vitamin D is needed to help us absorb calcium and also has a role in shifting it into bone. We mainly get our vitamin D from sunlight, although this can be challenging through the winter months. It’s also found in oily fish, eggs and milk.
Magnesium is needed to make vitamin D effective in its roles. Sources of magnesium include a range of vegetables and fruit, nuts and seeds, legumes and seafood. We need to be especially careful if we’re supplementing with calcium as it can inhibit uptake of magnesium. A balance of magnesium and calcium can also help to counter the constipation that can sometimes result from taking calcium supplements.
Boron, Zinc and vitamin K2 also have roles in bone metabolism. As does…….
Vitamin C which is crucial for the production of collagen. Bone is mainly made up of collagen so it’s very important that we get enough vitamin C which can be seriously depleted by lifestyle factors such as smoking and stress. Sources include citrus fruits, peppers, tomatoes, green veg and potatoes.
Speaking of collagen leads us directly into…..
Food and nutrients for skin health
Collagen
Collagen is the most abundant protein in our body and gives skin its integrity and elasticity. Unfortunately, production reduces with age and it can also be negatively affected by smoking, a high sugar diet and sun exposure. The key amino acid in collagen production is glycine. Dietary sources of glycine include animal protein, egg whites, fish, nuts and seeds. ‘Pre-formed’ collagen can also be accessed if we boil the bones from the Sunday roast and either drink the broth, or use it in gravies, stews etc.
Vitamin C
In addition to its role in collagen production, vitamin C is also a powerful antioxidant. Antioxidants can prevent and protect against UV damage which is caused by exposure to sunlight. This can have a direct impact on skin health via promoting the breakdown of collagen.
‘Good’ fats again
Essential fats such as omega 3 and 6 can provide support for skin health via lubrication, supporting sebum production and providing immune protection.
Zinc
Zinc can support skin integrity, strengthening the skin’s protective layer, reducing inflammation and encouraging healing. Dietary sources of zinc include meat, shellfish, beans and pulses and nuts and seeds. Zinc also has a role in collagen production.
This article is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention.