Anti – Aging Nutrition
Our lifestyle and eating habits can help us live a longer, healthier and higher quality life than our genetic heritage allows.
The foods we choose can prevent diseases, increase our life expectancy and quality, and help us look young and beautiful by turning our biological clock back, thanks to the nutrients they contain.
Although beauty is accepted as a God-given feature, it is actually in your hands to reveal and improve it. What woman wouldn’t want to have a healthy, smooth, radiant skin and be able to look past the calendar age? Unfortunately, it is not always enough to invest in expensive cosmetics or treatment methods for this. Beauty should also be supported from within. When you apply a cream to your skin, you can make the glow you feel for that moment more effective with the foods you choose. With the right diet, you can notice the change in yourself from day to day, month to month, and over the years. For this, you should correct the mistakes in your diet and adopt the right strategies.
Anti-Aging Nutrition Strategies:
• Limitation of energy intake:
Scientific studies have shown that calorie restriction prolongs life expectancy and delays aging. In experiments on animals, it has been seen that it achieves this effect by increasing the proteins called sirrtuin, which reduces cell oxidation in the body. Very low calorie diets can bring many health problems.
• Anti-glycation nutrition:
Glycation, which is among the aging traps; As a result of excess sugar in the blood for any reason, some substances in our blood or some tissues in our body enter a kind of caramelization process with this excess sugar, meaning that its structure is deteriorated and worn. If any molecule reacts with sugar and becomes gum, it can turn into a sticky and aging format, so that tissue or organ ages faster than expected. For example, excess sugar can stick to the collagen tissue in the skin and make it inflexible, the skin ages faster, wrinkles deepen. Foods with a high GI value (sugar foods, sweets, pastries and cakes, white bread-rice-pasta) that cause blood sugar spikes suddenly increase insulin levels and cause glycation, so these foods should be avoided as much as possible.
•Reducing oil consumption / choosing the right oil:
Dietary fat restriction has an important role in delaying aging. In our nutrition plan, the energy coming from fat should not exceed 25-30% of the total energy. The type of fat we choose is as important as this ratio. When the positive effects against aging are compared, the star of olive oil is slightly higher. Thanks to the oleic acid, polyphenols and vitamin E it contains, olive oil prolongs life due to its strong antioxidant structure and healing effects on blood fats. Foods rich in omega 3 fatty acids (salmon, mackerel, purslane, flaxseed, walnuts)It is very effective in fighting aging and beautifying the skin structure.
• High fiber diet:
What you eat has an extremely important effect on how quickly or slowly your digestive system ages. In addition to fiber alone, adequate water consumption is important. Without water, the fiber often turns into concrete. Together, they keep your food voluminous and soft, making it easier for them to pass through the digestive system without putting too much pressure on the intestines. Carcinogenic substances in the intestine are safely excreted together with the fibers. Fruits and vegetables, whole grain cereals, legumes, oats, whole grain breakfast cereals are rich in fiber.
• Reducing salt consumption:
Salt is naturally found in foods. As a result of adding excessive salt to the meals or excessive consumption of pickled foods, water, which is very important for the cell, is pulled out of the cell, and the cell loses its health and elasticity. In order to keep the skin tissue alive and healthy, excessive salt and salty foods should be avoided. Limit your salt consumption to 5-6 g per day. (average 2-2.5 teaspoons-wiping)
• Sufficient water consumption:
FOR WATER for a young and healthy skin! A well-hydrated skin increases its resistance to wrinkles. An average of 8-10 glasses of water per day is the most important medicine that protects your skin from dryness and rejuvenates your skin age.
• Limitation of caffeine consumption:
Excessive caffeine intake dehydrates the body with its diuretic effect and causes moisture loss in the skin, wrinkles and premature aging.
The maximum recommended amount of caffeine for adults is 300 mg. That is approximately 3-4 mugs of tea and coffee.
Diet rich in antioxidants:
Antioxidant nutrients fight aging and related chronic health problems. It prevents the oxidation of substances in the body by preventing the combination of oxygen with other substances. For an antioxidant-rich diet, nature actually helps us with colors. Red, purple, green, yellow, orange, in short, rich-colored superfoods contain very valuable antioxidant substances.
Here are SUPER ANTIOXIDANT FOODS against aging:
• Red/purple grapes, strawberries, cherries, blueberries
• Broccoli,brussels sprouts,spinach
• Dry beans, chickpeas, kidney beans, lentils
• Tomato,watermelon,pink grapefruit
• Lemon/lemon peel
• Almonds, hazelnuts, walnuts