Foods that Fight Aging
Are memory loss, arthritis, heart disease and cancer all an inevitable part of getting older? For many generations it has been widely accepted that the maladies often accompanying the passing of years are largely unavoidable. What if it isn't true? What if you really do have more control over the way your body and mind age?
And if so, are there certain foods that fight aging?
In order to determine which foods may provide anti-aging benefits, it is important to understand a bit about what causes physical and mental degeneration. Here is a very basic description of the progression in reverse, from diseases to symptoms to causes:
1. Some of the diseases that are associated with advancing age are Alzheimer's disease, arthritis, osteoporosis, high blood pressure and cholesterol, heart disease, diabetes, and cancer.
2. These diseases have a number of symptoms and contributing factors in common, including physical and emotional stress, elevated levels of toxins, blood sugar instability, digestive issues, high acid levels, immune system dysfunction, hormonal imbalances, and nutrient deficiency.
3. Numerous studies have shown direct links between these conditions and two processes known as oxidation and inflammation. Oxidation is a necessary reaction that happens when the body breaks down food. The negative effects occur when the rate of oxidation exceeds the body's ability to neutralize the resulting products free radicals which can cause damage to your cells. Inflammation is also a necessary physical reaction, and is basically defined as an immune response to irritation, injury or an infection. When overactive, this system can cause chronic swelling and damage in the joints and other tissues of the body. This process also leads to fatty deposits collecting as plaque in the arteries, leading to compromises in the cardiovascular system.
Though genetics, environment and other lifestyle factors do play a role, recent research is building a strong case for how much influence diet has over this progression, and therefore the manner and rate at which a person ages. And with diet being one of the areas where you have the most conscious control, the foods you eat may be your best defense against the negative aspects of aging. While each person has individual biochemical needs, and no one nutritional program works perfectly for everyone, there are some general guidelines.
Foods that promote aging:
1. Processed and enriched foods - these foods are devoid of essential nutrients and often contain such ingredients as hydrogenated oils, large amounts of sugar or high fructose corn syrup, artificial additives, chemicals, and preservatives.
2. Hydrogenated or partially hydrogenated oils (also known as trans fats) - the process of hydrogenation turns unsaturated oil into harder, more saturated fat. During the alteration, chemical changes take place that make the new substance potentially toxic.
3. Sugars/simple carbohydrates - in addition to contributing to blood sugar imbalances like hypoglycemia and diabetes, when you consume large quantities of sugar and simple carbohydrates such as refined flour, white rice and pasta, the excess is turned into saturated fat in the body.
4. Artificial sweeteners, colors, flavors, preservatives - chemical additives can cause a number of problems from allergies to neurological damage.
5. Sodas - in addition to the amount of sugar and chemicals that are often found in these drinks, there is evidence that frequent consumption of soft drinks may trigger the body to excrete large amounts of calcium, contributing to bone loss.
6. Excess saturated fat - when consumption is high, saturated fat can deposit in the arteries, organs and individual cells, causing stagnation and dysfunction.
7. Excess animal protein - digestion of large amounts of dense protein places a burden on several organs. In addition, the hormones, antibiotics and other chemicals often used in the raising and processing of commercial meat can contribute to many diseases.
8. Fish high in mercury - mercury is currently being investigated for its possible role in Alzheimer's disease, as well as its other harmful effects on the body.
9. Fried foods - subjecting oils to high temperatures alters them in a way that may form several types of toxins.
10. Excess table salt - has been linked to such conditions as high blood pressure, fluid retention and electrolyte imbalance. Sea salt is preferred over regular table salt, used sparingly.
11. Excess alcohol - negatively affects the function of organs such as the liver, kidneys, and stomach.
Foods that fight aging:
1. Antioxidants in foods like blueberries, cranberries, pomegranate, green leafy vegetables - the substances found in these colorful foods act to neutralize the free radicals formed by oxidation, reducing the amount and extent of damage to your cells.
2. Fiber - vegetables, fruit, whole grains - fiber is necessary to keep the digestive system functioning optimally. Be sure to increase the amount of fiber slowly, and drink adequate amounts of water to keep it from getting "stuck".
3. Good fat (omega-3 fatty acids ) - salmon, walnuts, olive oil, avocados - supports the immune system, lowers cholesterol, maintains steady blood sugar, reduces inflammation, contributes to brain health, nervous system and hormone balance.
4. Complex carbohydrates - whole grains, beans full of nutrients and fiber, assist in blood sugar balance.
5. Nutrient-dense foods - whole, unprocessed foods - to get as much of a nutrient punch from your foods as you can, eat as close to the way nature made the food as possible.
6. More vegetables than fruit - especially broccoli, cabbage, brussel sprouts, kale, collard greens, chard, etc. - studies show that veggies slow the decline of brain function more than fruits, and they are more helpful in controlling blood sugar and neutralizing high-acid conditions.
7. Specific foods for brain health - salmon, mahi mahi, walnuts, green leafy vegetables - omega-3 fatty acids and vegetables have been shown to slow the decline of brain function. Vegetables are most effective when at least two servings per day are consumed.
8. Good bacteria - yogurt, kefir, sauerkraut - wonderful foods for keeping the digestive system healthy; be sure that the yogurt and kefir are as low in sugars as possible.
9. Garlic - may lower blood pressure & cholesterol, and has been shown to be effective against such invaders as parasites, bacteria and viruses.
10. Herbs - oregano, thyme, ginger and turmeric are all considered to have health-promoting benefits, and can make food more appealing.
11. Water dehydration causes many physical and mental. A general rule of thumb is to drink half the amount of your body weight in ounces so a 150 lb. person would drink 75 ounces of water per day. The quality of your water is also significant, so make it as chemical- and additive-free as possible.
By making healthy changes in your diet, you are not only using your food to fight aging or to prevent the progression of disease. Improving the way you eat may be your most potent ally for increasing your longevity, vitality and quality of life!
Resources:
Percival, Mark, D.C., N.D. Functional Dietetics: The Core of Health Integration. New Health Perspectives, Inc., Ontario, Canada, 1992.
Roizen, Michael F., M.D. and Oz, Mehmet C., M.D. You Staying Young. Free Press, New York, NY, 2007.