Age Defying Nutrition

Eat Your Way To A More Youthful You

“Use These Powerful Secrets & Look 10 Years Younger”

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We are the generation that desires constant youth and vitality. Staying young is top of the agenda for many health conscious individuals, and nutrition is the best all natural method for turning back the clock.

You should always take a natural approach to food. Ripe fruit and vegetables, herbs and spices and simply prepared meat and wild fish contain a startling number of anti-aging ingredients. These include heart friendly fats, protective plant substances and youth preserving antioxidants. Antioxidants neutralise free radicals - the unstable molecules that kickstart the body’s anti-aging processes.

Most articles, reports and books that discuss nutrition for anti-aging begin with the ‘five a day’ principle, and this is no different. Fresh fruit and vegetables are rich in antioxidants and the biologically active ingredients of plant pigments and flavourings have anti-aging properties, too. Eat up to nine portions if you can for even better results. Slice fresh fruit onto your morning muesli, snack on fruit throughout the day, have a fruit salad after meals, and treat yourself with fruit dipped in melted dark chocolate (dark chocolate is packed full of antioxidants!) to boost your fruit intake.

Make sure you are consuming a variety of colours of fruit and veg. Deep green, yellow and red foods contain antioxidant carotenoids that boost immunity and offer protection against various age related diseases and illnesses. Foods such as peppers, spinach, pumpkin and carrots aid absorption of these carotenoids.

For optimum results from your fruit and veg, always consume only fresh produce. If you can, go organic. Non-organic foods contain harmful substances, such as pesticides and fertilisers. Grow your own fruit and veg in your backyard to ensure your produce is fresh and organic – it also tastes a lot better if you produce it yourself and know exactly where it comes from.

Carrying extra pounds contributes to aging you both in appearance and the way you feel. If you aren’t happy in your own body, then you won’t be able to turn back your body clock. As you age, you generally become less active and therefore need fewer calories. Over 50s who aren’t as physically active require 200 fewer calories per day than those who are. Cut down your portion sizes to reduce your calorie intake. Try to maintain a high consumption of protein, vitamins and minerals as these demands do not decline as you age.

Studies have shown that older people with low levels of folate have noticeably more memory problems than those whose diet is rich in this plant nutrient. High levels of folate can be found in green leafy vegetables, such as spinach, lettuces and peas. High quantities are also found in fortified cereal products, sunflower seeds and citrus fruits.

It’s important to include only good carbs in your diet. Good carbohydrates are unrefined, rich in nutrients and fibre, high in flavour and keep hunger at bay for hours. You should try to have at least six servings per day, and nine servings if you are very active. Good carbs can be found in brown rices, oats and wholewheat pasta.

Whole grains are also a good food choice to include in your anti-aging diet. Research has shown that people over 60 who eat the most whole grains are less likely to suffer metabolic syndrome, a group of symptoms implicated in heart disease and diabetes. They were also found to be slimmer. Whole grains are also rich in B vitamins. Brown rice has been found to have twice the quantity of magnesium compared with white rice. A diet rich in magnesium is important for bone density and to prevent conditions such as osteoporosis. Other grains such as spelt flour and quinoa are overlooked but nutritionists believe they are well adapted to the human digestive system.

The majority of your fat intake should come from oily fish, avocados, walnuts and other nuts, extra-virgin olive oil and flaxseed oil. Dietary fat is essential with age. It speeds absorption of fat-soluble vitamins and carotenoids and offers energy and essential fatty acids. Monosaturated fats increase the good cholesterol and decrease the bad cholesterol. Trans fats are oils that have been hydrogenated and serve no nutritional purpose. They are merely used to preserve shelf life and have been linked to increased risk of heart disease, cancer and skin disease. Trans fats are found in processed foods and are not always labelled. The best thing to do is to avoid processed foods altogether.

Avoiding artificial sweeteners is highly important for maintaining optimum health and vitality. Many contain ingredients that are harmful to your health. Aspartame (E951) produces the toxin methanol, which the body can only process in small quantities and has been associated with headaches. Saccharin (E954) has been linked with bladder cancer. Acesulfame K (E950) and mannitol (E421) have been associated with bloating. Try and avoid these.

The World Health Organization recommends that sugar is no more than 10% of your daily food intake. Try and avoid foods if they include any of these ingredients in high quantities: dextrose, glucose, corn syrup, sucrose, fructose and HFCS (high fructose corn syrup).

Protein is essential for maintaining bone density. You should aim for at least two or three servings of protein per day from meat and fishes, pulses, nuts or dairy produce.

Oily fish, such as salmon and mackerel are high in omega-3 fatty acids that have been shown to protect the brain and heart, maintain eye health, ease depression and guard against inflammation that can cause stiff and painful joints. Two to three portions of oily fish per week is sufficient.

What To Eat & When

It’s important to begin the day with a nutrients boost. Without breakfast, the body and mind won’t be able to cope with the physical and mental challenges of the day. Foods that offer a sustained energy boost are ideal, such as porridge, muesli, wholemeal toast, yoghurt, fruit, nuts and seeds. Eggs are also a good way to start the day. Eggs are high in protein and contain the antioxidant selenium, choline for maintaining memory and vitamin D which boosts immunity and helps calcium absorption. Home pressed organic orange juice with ‘bits’ is a good source of potassium, folate, vitamin C and carotenoids which have been shown to reduce the risk of an inflammatory condition that leads to rheumatoid arthritis.

Ayurveda is the ancient Hindu system of natural healthcare. Ayurveda roughly translates as “knowledge of a long life”. The system teaches that body and mind learn to become more aligned if we consume the foods of the seasons. In spring you should begin to introduce lighter, easy to digest foods, such as salads, bitter leaves, light broths, sprouted seeds and raw foods. In summer, take advantage of juicy fruit, such as watermelon and citrus, and water-laden vegetables, such as cucumber, courgettes, celery and watercress. Regularly consume light, fresh mixed salads to keep bones strong. As autumn begins, switch to more sweet, astringent and bitter tasting foods, such as pumpkin, beetroot and parsnips. In winter, consume warming foods, such as roast joints, casseroles, baked dishes based on root vegetables, such as carrots.

Additional Tips, Tricks & Secrets

Add pomegranate to your shopping list. The seeds and juice of the fruit contain powerful antioxidant polyphenols that protect against many diseases associated with aging. Pomegranate also  contributes to maintaining glowing and healthy skin.

Eat more berries. Berries boost memory and are rich in the antioxidant flavonoid anthocyanins and have been found to fight cell and DNA damage. Blackcurrants, blackberries and blueberries benefit ageing eyes and capillary walls.

Try to consume one pot of organic live natural yoghurt daily. A Swedish study shows that those who get a daily dose of the ‘good’ bacteria, or probiotics, call in sick to work on fewer occasions. Probiotics boost immunity, aid digestive health and strengthen bones.

Add garlic into your salads and cook with it. Garlic is highly effective for lowering high blood pressure, reducing cholesterol and boosting the immune system.

Substitute your cooking oils with olive oil, and also drizzle it over salads or bread. Extra virgin olive oil contains many anti-inflammatory and clot preventing antioxidant phenols. It contains oleic acid which maintains healthy cholesterol levels and inhibits a gene that leads to the formation of breast cancer cells.

Add herbs to some of your dishes. Herbs provide a powerful antioxidant burst and have been used for centuries for curing many diseases and illnesses. Maintain a supply of fresh parsley, basil and coriander.

Treat yourself to a small portion of dark chocolate from time to time. Choose chocolate rich in cocoa solids (look for 70% or over). Treating yourself from time to time keeps the mind young and the antioxidant burst from the dark chocolate is an added bonus.

Healthy Hydration

Hydration is responsible for keeping the skin looking young and glowing, maintaining digestive health, reduce food cravings, boost energy levels and nutrient delivery and flush harmful toxins from the system. Six to eight glasses (2 litres) of water per day is recommended. Try to avoid water from plastic bottles. The plastic taints the taste and can leak the chemical bisphenol-A, which disrupts hormones. If you don’t like the taste of water, then squeeze half a lemon in. It provides an antioxidant boost, aids digestion and improves taste.

Avoid fizzy drinks at all costs. The sugar severely damages teeth and a study in the US has shown that just one can of fizzy drink per day will contribute to a 7kg increase in weight in one year.

Green tea is a potent antioxidant and you should aim for 4-6 cups per day. Green tea has been found to increase longevity, boost the immune system, cut risk of heart disease and reduce inflammation. It is antibacterial and antiviral and has been found to stimulate the burning of calories. When eating curry, have a cup of green tea. Turmeric, an ingredient in Indian-style curries, and green tea have been found to enhance each other’s health giving properties.

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