Often, aging is something that people fear. This fear may be because old age is often negatively associated with wrinkles in the skin, receding hairlines, arthritis and other conditions that imply bad health. It is important to note, however, that people are living longer, and some are aging well and look younger than some models!
Every so often, social media sends a reminder that it’s possible to age well with a trending photo of a person over 60 who is physically fit and assumedly healthy as well. This then leaves the question open regarding how you can age well and what it takes to look like you’re aging backwards. On this note, you will find six food types that can (hopefully!) help you age gracefully in this article.
You have probably heard this before, but a balanced diet often consists of healthy doses of fiber. Likewise, if your objective is to age well, fiber-rich foods should be an important part of your diet. This is because they can help lower your cholesterol, blood pressure, and inflammation, as well as lead to a healthier heart. In case you’re unsure regarding which foods are rich in fiber, they include whole-grains, legumes, fruits, vegetables, black beans, peas, broccoli, oatmeal, and avocados and many more.
There are numerous ways that you can incorporate such foods into your diet which include throwing them into smoothies, eating some as snacks, or including them in your breakfast, lunch, or dinner. One of the best ways to ensure you eat and stick to fiber-rich foods is to create a food timetable as well as practical meal plans that you’re likely to stick with, especially considering your daily schedule.
Another way to age gracefully is by eating a good quantity of fatty fish. These types of fish typically help prevent heart disease as well as stroke, and doctors recommend that you aim to try and eat two servings per week. If you’re unsure of what fatty fish is, you should think along the lines of salmon, mackerel, and sardines. Some other ways that fatty fish can help you in old age include helping fight against cardiovascular disease, prostate cancer, age-related vision loss, and dementia which are often associated with older adults.
You may also find it interesting to know that fish that contains omega-3 fatty acids promote hair growth as they keep your scalp healthy. If you’re eating the right foods and still struggle with losing hair as you age, you can always try Capillus, which is a laser cap that assists with hair loss.
For many people, snacking is a way of life, a means of keeping busy, and a way to keep their stomachs occupied in-between meals. There is nothing wrong with snacking, and it can even be a good thing when you do so in moderation, and you’re eating the right things. Foods that consist of empty calories such as candy, chips, cookies, and other overly-processed and sugar-filled snacks should be avoided or kept to a minimum if you want to age well. This is because they can have negative effects on your health, hair, and skin, especially over a long period of time. You should, instead, try and replace such snacks with ones that are healthier such as nuts. They are good for you seeing as they’re typically full of omega-3’s, unsaturated fats, fiber, and protein.
Nuts can help you age well as they help prevent the development of chronic diseases, promote longevity, take on inflammation and protect your skin so that you look young. Some additional benefits of eating nuts are that they keep your mind sharp, prevent age-related weight gain, and ease aching joints which is often also associated with old age. You can try buying almonds, cashews, brazil nuts, macadamia nuts, peanuts, pecan halves, and walnut halves and eating them when you’re on the go or feeling like you want to nibble on something
As you begin to age, it isn’t uncommon for you to experience bone loss. In order to prevent this, however, you should ensure your calcium intake is consistent by eating calcium-rich foods like yogurt as it helps to keep your bones strong and healthy. This nutrient can help lower the risk of bone fracture and help prevent loss of bone mineral density. Specifically, you should try yogurt that has generous amounts of vitamin D as it will help you take in enough calcium. In addition to the things mentioned, yogurt also helps your digestion system and has a sufficient amount of protein which is also vital for aging. Greek yogurts that are full of protein can help prevent muscle loss too.
When creating your list of foods to eat to help you age well, including blueberries on the list is a must. Blueberries have one of the highest antioxidants of all fruits which have the ability to fight against free radicals that damage skin and can accelerate aging. Additionally, it can also reduce the risk of heart disease, so including it in your breakfast or snacks could be a good idea.
Food that is probably often used in many of your meals is tomatoes, so you may be pleased to know that it’s also useful if you want to age better. They have antioxidants called lycopene which help prevent the skin against damage usually caused by UV light. There are numbers of ways that you can use tomatoes regularly, which include in foods such as spaghetti or pasta, and as a sauce, in salads, sandwiches, burgers, olives, rice, as well as a stir-fry.
Aging well has a lot to do with eating the right foods although regular exercise is a large aspect of it as well. In addition, doing things to make you happy and keep your mind and spirit refreshed is also essential. Overall, you should be encouraged and know that it is possible for you to age gracefully. The key is in being mindful and looking after yourself now, and not necessarily waiting until you reach old age before you start.