NU­TRI­TION TIPS FOR ANTI-AG­ING

Top foods help­ing to age the healthy way

Great Health Guide - - CONTENTS - Pip Reed

While ag­ing is in­evitable, it is pos­si­ble to do so grace­fully and good nu­tri­tion can play a ma­jor role. There’s no doubt that stress, poor sleep, too much sun and an in­ad­e­quate diet can speed up the ef­fects of ag­ing, how­ever here are eight nu­tri­tion tips to help re­verse the signs and slow down the process.

1. EAT OILY FISH

Not only is fish a great source of pro­tein, but it is also packed with es­sen­tial omega 3 fatty acids that help pro­mote glow­ing skin. Oily fish such as salmon, sar­dines and mack­erel also help to re­duce in­flam­ma­tion in the body. This is one of the main pro­cesses that pro­mote the pro­gres­sion of ag­ing of the brain and mind and is vis­i­ble on the skin in the form of wrin­kles and fine lines. I sug­gest 3-4 serv­ings per week for re­sults.

2. CHECK OUT CHIA SEEDS

If you are veg­e­tar­ian or ve­gan, chia seeds are a good source of Omega 3 fatty acids. Chia seeds also con­tain cal­cium, which is ben­e­fi­cial for bone health, es­pe­cially when we age and our bone den­sity is re­duced. Chia seeds ex­pand in liq­uid and can be used ei­ther as a sub­sti­tute for eggs when bak­ing or as a healthy dessert. I like to soak my chia seeds in al­mond milk overnight with cin­na­mon and berries, which are packed with an­tiox­i­dants - another anti-ag­ing trick!

3. LOOK FOR GREEN VEG­ETA­BLES

Leafy greens and green veg­eta­bles are loaded with nu­tri­ents, B vi­ta­mins and min­er­als, as well as an­tiox­i­dants that act as an an­ti­dote to in­flam­ma­tion in the body caused by stress, hor­mone im­bal­ances, ill­ness and ex­cess phys­i­cal ac­tiv­ity etc. Choose leafy greens such as kale, wa­ter­cress, spinach, al­falfa sprouts as well as the leaves of beet­root. Green veg­eta­bles such as broccoli, cab­bage, cu­cum­ber and green cap­sicum should also be part of a healthy diet.

4. LIMIT THE SWEET STUFF

When it comes to sugar, many of us don’t want to know the prob­lems caused by sugar. It is added to all of the pro­cessed food that we just love and thus it is com­monly the hard­est crav­ing to kick. How­ever, all sugar that is taken in ex­cess is a proven in­flam­ma­tory agent and can pro­mote skin wrin­kles which is one of the first tell-tale signs of ag­ing. Sugar also works by in­hibit­ing the pro­duc­tion of col­la­gen and elastin, which are the ba­sis for healthy, younger look­ing skin. And we have not even men­tioned weight gain, obe­sity, di­a­betes type 2, tooth de­cay and other dis­eases re­lated to ex­cess sugar con­sump­tion.

5. DRINK LOTS OF WA­TER

Wa­ter is the num­ber one liq­uid for hy­drat­ing your whole body, which in­cludes the skin. Drink­ing at least two litres of wa­ter a day is es­sen­tial to help­ing you achieve sup­ple and soft skin and there­fore re­duc­ing the ap­pear­ance of fine lines around your eyes, cheeks, lips and bright­en­ing your eyes. Add lemon for ex­tra Vi­ta­min C that can also boost col­la­gen pro­duc­tion!

6. HAVE A HIGH FI­BRE DIET

Fi­bre is un­for­tu­nately a miss­ing com­po­nent of most Western di­ets and is in­te­gral to a healthy body. Fi­bre acts by ad­sorb­ing tox­ins and im­proves elim­i­na­tion of waste from the bowel. A pos­si­ble rea­son for a slug­gish di­ges­tive sys­tem is a lack of fi­bre which can cause in­flam­ma­tion, ev­i­dent with lack­lus­tre skin and vi­tal­ity. Fi­bre is pro­moted to re­duce cer­tain types of bowel re­lated cancer. Foods high in fi­bre in­clude veg­eta­bles, lentils, whole­grains and fruit.

7. RE­DUCE YOUR AL­CO­HOL IN­TAKE

We can all re­call the split­ting headache we’re cursed with af­ter a night filled with one too many glasses of wine. Ex­cess al­co­hol de­hy­drates the body, causes dam­age to the liver and al­ters blood flow to the skin, of­ten leav­ing an un­healthy, drawn, pal­lid ap­pear­ance for days. Choos­ing not to drink al­co­hol at par­ties, re­frain­ing from binge drink­ing, lim­it­ing the num­ber of high al­co­hol con­tent drinks and drink­ing wa­ter in be­tween glasses of al­co­hol are some

of the choices that you can make. Al­co­hol has a great ef­fect on ag­gres­sion/emo­tions, men­tal sta­bil­ity and rapidly has­tens the ag­ing process.

8. TRY BONE BROTH

Bone broth con­tains gela­tine which is par­tic­u­larly good for the skin as it pro­motes col­la­gen for­ma­tion - an in­te­gral part of healthy young skin which pro­tects against fine lines and wrin­kles.

You can have all the fa­cials un­der the sun to re­duce the ap­pear­ance of wrin­kles or dry skin, but adopt­ing a diet packed with nu­tri­ents will be a much bet­ter long term in­vest­ment. To en­sure that you are get­ting the most from your nu­tri­ents en­sure that pro­duce is or­ganic, with­out preser­va­tives or pes­ti­cides that can dam­age the liver and ac­cel­er­ate the ag­ing process.

Pip Reed is a qual­i­fied, cer­ti­fied and regis­tered nu­tri­tion­ist, per­sonal trainer and Yoga-Fit in­struc­tor, with over ten years’ ex­pe­ri­ence in the health and fit­ness in­dus­try. Pip spe­cialises in women’s health, weight loss, hor­mones, en­dometrio­sis and healthy ag­ing. Her fresh in­sights into achiev­ing beauty both in­side and out us­ing nu­tri­tion as the ba­sis of health and well-be­ing are al­ways re­al­is­tic and de­signed to work with peo­ple’s lives. Fur­ther in­for­ma­tion is avail­able from her web­site.

A diet packed with nu­tri­ents is a bet­ter long term in­vest­ment to help age the healthy way.

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