Ageing is a natural and inevitable process. While genetics play an important role in the way we age, our diet and lifestyle choices also play a decisive role. It's important to note that while normal ageing is a natural part of life, accelerated ageing, marked by premature physical and mental decline, is not.
The role of nutrition in healthy ageing
Good nutrition is essential! It can boost energy levels, improve body and brain function, help with digestion and have a positive impact on skin appearance and overall cellular health. The essential elements of a diet that promotes healthy ageing are :
Eliminate added sugars, sweeteners and salts
Avoid food and drinks cooked in microwaves
Drink filtered water and avoid soft or fizzy drinks
Eat three balanced, organic meals a day, limiting/stop meat consumption
Favour vegetables, green vegetables, fruit, nuts, herbs and healthy oils.
Negative influences
Certain factors can have a negative impact on the process, leading to accelerated ageing and an increased risk of chronic disease. These factors include:
Consumption of processed foods and junk food
Insufficient water intake
Lack of exercise
`Poor quality sleep
Excessive consumption of alcohol, coffee, drugs and tobacco
Chronic inflammation and disease
High levels of stress and a negative outlook on life
Positive influences
On the other hand, adopting positive habits can considerably slow down the process and improve general well-being. The main practices are:
Maintaining a healthy diet
Regular physical activity
Minimising exposure to toxins
Maintaining a positive attitude and having a goal to aim for
Take care of family, friends and people in need
The importance of phytochemicals
Phytochemicals, or phytonutrients, are compounds found in plants that offer numerous health benefits. These chemical substances contribute to the taste, colour and aroma of food and play an important role in disease prevention. There are over 25,000 different phytonutrients, found in a wide variety of fruits, vegetables, teas, nuts, cereals, beans, herbs and spices.
Flavonoids: found in blue, purple and black foods such as blackberries, they support heart health, circulation and vision.
Carotenoids: found in yellow and orange foods such as carrots and sweet potatoes, they boost the immune system and improve vision.
Lycopene: found in red and pink foods such as tomatoes and watermelons, it reduces inflammation and contributes to prostate health.
Chlorophyll: found in green vegetables such as kale and spinach, it promotes detoxification and binds toxins in the intestine.
Sulphur compounds: found in white and brown foods such as garlic and onions, they help detoxify the liver and improve circulation.
Incorporate antioxidants into your diet
Foods rich in antioxidants help protect against free radical damage and promote healthy ageing. Here are some of the best sources of antioxidants:
Matcha: a type of green tea powder, which concentrates the benefits of antioxidants, boosts energy levels and helps to detoxify the liver.
Coconut oil: known for its antioxidant properties, it improves memory, promotes fat burning and reduces inflammation.
Turmeric: contains curcuminoids, which reduce inflammation and protect against free radicals.
Reishi mushroom: improves longevity, boosts immune function and protects against UV-induced skin damage.
The benefits of raw and living foods
A diet rich in raw and living foods can make a significant contribution to optimal health. These foods contain natural enzymes that aid digestion and reduce inflammation, provide abundant nutrients and promote intestinal health. While some nutrients are more bioavailable after cooking, raw foods generally contain more enzymes and vitamins. For example, a nutrient-rich smoothie made with cucumber, apple, spinach, walnuts, ginger, Matcha powder and coconut water can provide a powerful blend of vitamins, minerals and antioxidants.
Conclusion
Ageing is a natural phenomenon, but the way we age can be influenced by the choices we make. Good nutrition, regular physical activity, adequate sleep and a positive mindset can help us to age healthily. By understanding and harnessing the benefits of phytochemicals and antioxidants, we can better adapt to ageing.
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