Eating Your Way To Healthy Ageing

We have all heard the saying that you are what you eat. Your plate reflects your health, and even what you nourish your body with is who you become. 

And we are here to tell you, all three are true. Facts are facts, no matter how much we want to deny it when reaching for another crispy chip from our local fast-food joint. The food you eat can either benefit your organs or damage them.

Since your skin is your largest organ, accounting for about 16% of your total body weight and stretching across about 2 square meters in size, bad eating habits will take their toll and show on your dermis. However, a poor diet can also alter the internal workings of your body, from your brain to your joints. Even though genetics plays a role in ageing, the choices we make in our diet can significantly speed up the ageing process.

Sardinia, Italy, is one of the world’s five “Blue Zones”, special places where people regularly live to 100 or beyond. So, what’s their secret? A big part of it comes down to what’s on their plate! It’s proof that what you eat truly matters regarding longevity! Who would have thunk? 

We will discuss this today. Join us as we examine foods that will get your GP’s stamp of approval and those that will not.

Fueling Your Body With The Power Of Plants

Research consistently shows that diets filled with fruits, vegetables, whole grains, and legumes are linked to healthier ageing. These foods are packed with the nutrients, antioxidants, and fibre that support our overall well-being as we age.

Fruits and veggies are packed with vitamins, minerals, and antioxidants that help keep our bodies strong and protect against ageing. They fight inflammation and oxidative stress, leading to numerous diseases as we age. According to the World Health Organisation, eating at least five servings (about 400 grams) of fruits and veggies daily is highly recommended to help lower your risk of heart disease, stroke, and certain cancers. 

Foods like oats, brown rice, quinoa, and whole wheat are full of fibre, which helps with digestion and keeps your heart happy and healthy. Fibre also helps regulate blood sugar levels, reducing your risk of developing type 2 diabetes. Studies show that older adults who eat plenty of whole grains have a lower risk of heart disease, diabetes, and even memory problems. So, adding more whole grains to your diet can be a simple but powerful way to support your health as you age.

Legumes like beans, lentils, chickpeas, and nuts are fantastic sources of plant-based protein, healthy fats, and fibre. A study in JAMA Internal Medicine found that people who eat nuts regularly have a lower risk of dying from chronic diseases like heart disease and cancer. The more you know, right?

Boosting Bone, Joint And Skin Health

Contrary to popular belief, not all fats are bad for you. Isn’t that a relief? In fact, unsaturated fats are good for your health! You can find these healthy fats in foods like olive oil, avocados, and fatty fish. This type of fat helps lower bad cholesterol and reduces the risk of heart disease. If you think about it, olive oil is a big part of the Mediterranean diet, known for promoting longevity (remember Sardinia mentioned earlier)?

Fatty fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids, which help keep your brain sharp as you age. Specifically, individuals with higher omega-3 levels experienced up to a 60% slower decline in cognitive function. Omega-3 fatty acids can help reduce symptoms of osteoarthritis and other joint-related issues in older adults. Research indicates that omega-3 supplementation can lead to a 30 to 50% reduction in joint pain and stiffness associated with arthritis.

When it comes to dairy products like yoghurt and milk, they are rich in calcium and vitamin D, both essential for strong bones and preventing osteoporosis. A study published in the American Journal of Clinical Nutrition found that people with higher levels of vitamin C in their diets had fewer wrinkles and less dry skin. This is because vitamin C is vital for collagen production, which helps keep skin firm and youthful. Who are we to argue with that?

Foods To Limit If You Want To Age Gracefully

Let’s have a look at the baddies on the block that contribute to premature ageing. A diet high in sodium, sugary drinks, trans fats, and processed meats is a big no-no. These foods can lead to various health problems, including high blood pressure, heart disease, and cognitive decline. 

The American Heart Association recommends limiting your salt intake to no more than 2,300 milligrams per day, which is about one teaspoon. Also, when in your local supermarket, always try to opt for fresh or frozen vegetables instead of canned ones, as canned veggies often have added salt that can sneak into your diet without you even knowing.

Trans fats, which are commonly found in processed foods like baked goods, fried foods, and margarine, can raise bad cholesterol levels and cause inflammation. Similarly, processed meats like bacon, sausages, and hot dogs are often packed with sodium, saturated fats, and preservatives, all of which can harm your heart. Not to mention that the World Health Organisation (WHO) classifies processed meats as a Group 1 carcinogen. This means there is sufficient evidence that they can cause cancer, particularly colorectal cancer. In fact, a study found that eating just 50 grams of processed meat (about one slice of bacon) daily increases your risk of colorectal cancer by 18%.

Introducing The Superfoods You Need To Eat More Of

Some foods are particularly well-known for their ability to slow down the ageing process. These include members of the berry family, green tea, turmeric, and even dark chocolate.

This is because blueberries, strawberries, and raspberries are rich in antioxidants, and green tea is packed with polyphenols, which are celebrated for their anti-ageing properties. 

Turmeric, packed with curcumin, can significantly reduce markers of inflammation in the body, which is crucial for slowing down the ageing process and reducing the risk of age-related diseases like arthritis, heart disease, and Alzheimer’s.

And the one you are probably most excited about is dark chocolate. Dark chocolate (in moderation) is also packed with antioxidants which help reduce inflammation and improve heart health. A recently published study found that consuming dark chocolate high in cocoa can significantly improve skin hydration and skin density. Another study indicated that eating small amounts of dark chocolate regularly could reduce the risk of stroke by up to 22%. Just make sure you choose dark chocolate with at least 70% cocoa to truly be able to reap the benefits.

Mindful Eating

Eating a variety of nutrient-packed foods is one of the best ways to support healthy ageing. A balanced diet full of fruits, vegetables, whole grains, healthy fats, and lean proteins helps reduce inflammation, support brain health, and lower the risk of chronic diseases. 

Remember, it is not just about how you look, but how you feel. So, start adding those nourishing foods to your meals and take steps towards a healthier, more vibrant future. You only have one life, make it as long as possible!