Research with mice indicates that diet can slow the aging process by altering telomeres – the protective caps on DNA which shorten as cells divide – thus slowing their shortening rate. An anti-age diet plan includes including vegetables, fruits, whole grains, low-fat dairy and lean proteins in one’s daily meal plan.
As Brigham Young University suggests, getting enough sleep, staying hydrated and reducing stress are also keys to looking younger. When coupled with regular exercise – 40 minutes of dynamic flexibility training has been found to reduce biological age by nine years! – you can be on your way to looking younger in no time!
1. Eat a Balanced Diet
Utilizing a diet rich in fruits, vegetables, lean meats, seafood, dairy and whole grains is crucial to healthy aging. You should also limit inflammatory foods like sugary drinks, salty snacks or processed meats which may contribute to bloat as well as raise your risk of heart disease and diabetes.
Diets high in protein and low in sugar may also help you delay aging by helping to preserve muscle mass and providing sufficient omega-3 fatty acids and antioxidants to combat free radical damage in cells which causes wrinkles.
Miso is an excellent probiotic-rich fermented food to incorporate into your diet to promote gut health and help slow aging, while drinking plenty of water can keep your skin and brain functioning at their peak. Try refreshing beverages like cucumber or watermeon juice, coconut water and caffeine-free herbal tea as a source of hydration.
4. Stay Hydrated
Water is essential to proper body functioning. It lubricates joints to reduce friction and make moving easier, yet many older adults struggle to drink enough fluids in order to remain properly hydrated; thirst levels naturally decline with age as do medications that increase fluid loss.
Dehydration can result in numerous health issues, from muscle cramps and low energy to memory problems. But staying hydrated is simple: just drink more water!
Strive to drink at least eight glasses of water daily. If this seems difficult to achieve, use a water bottle with an integrated tracker or create healthy drinking habits such as having a glass after using the restroom throughout the day. Fruits and vegetables provide plenty of hydration as they contain plenty of water as well as other important nutrients; and try sticking to water or lower-calorie beverages instead of sugary sodas and caffeinated coffee/tea beverages.
