10 Tips on how to beat ageing by eating
People have been looking for the secret to eternal youth since time began and, although the average age expectancy for most people is far higher now than it has ever been before, we still have to bear the gradual onset of the signs of ageing. We can’t give you the secret to living forever, but we can tell you about some ways that you can live for longer, and ward off the signs of ageing. The choices that you make in your diet can have a massive effect on your looks and your life expectancy, so read these ten tips on how you can hold back the ageing process through what you eat.
1. Eat more fatty fish
The omega-3 fatty acids that are found in fish like tuna and salmon guard against ageing by protecting you from the damage that can be caused by sunlight. In studies carried out in Britain, it was found that Omega-3 fatty acids can protect the human skin against sunburn, skin cancer and wrinkles that can be caused by exposure to sunlight. To reap the benefits of omega-3 fatty acids, you should be eating at least two portions of fatty fish every week.
2. Swap over to wholegrain
Eating refined grains, such as white flour and white rice, can increase your insulin levels, which causes inflammation and damage to the skin. Wholegrains are much better for you than refined grains, because they contain more fibre and more nutrients, and they could also be part of the solution to keeping your youthful complexion for longer.
3. Drink green tea
Another one of main causes of ageing in the skin is the damage to cells that is caused by free-radicals. You can protect yourself against this damage by consuming foods that are high in antioxidants like green tea. Green tea contains high levels of antioxidants, and a chemical called EGCG, which protect cells and help healthy new cells grow.
4. Cut down on sugar
As well as there being foods that can slow down the ageing process, there are foods that will speed it up too, and sugar is one of those. Eating too much refined sugar increases the blood-glucose levels, which can interfere with the healthy production of elastin and collagen. If your body is not producing enough elastin and collagen, then your skin will sag and wrinkles will form.
5. Add more colour to your plate
Colourful fruit and vegetables are also a food that will delay the signs of ageing. The pigments that make fruit and veg bright reds, yellows and oranges, are called carotenoids, which have powerful antioxidant properties. One carotenoid in particular, which is beta-carotene, helps your skin retain water and encourages the production of collagen. In general, it has been found that people who have high levels of carotenoids in their diet have less lines and wrinkles in their skin.
6. Add more olive oil to your food
When researchers investigated the very low incidences of cancer and heart disease on the Greek island of Crete, they concluded that it was due to the monounsaturated fats that were found in the olive oil that the people of Crete use in their food. Olive oil also contains powerful antioxidants called polyphenols, so adding more olive oil to your cooking will helps to slow down the ageing process and help prevent age reacted diseases.
7. Eat chocolate
Eating dark chocolate or drinking cocoa can also help to prevent age related diseases. On one small island off the coast of Panama where people regularly drink a beverage rich in cocoa, the rate of heart disease was nine times less than in the mainland. Cocoa contains flavanols, which are known to help keep the blood vessels healthy and so reduce the risk of heart disease, kidney disease and dementia.
8. Eat your greens
Piling your plate high with green vegetables will help you lose weight and it will protect you against ageing too; Cruciferous vegetables, such as cabbage and broccoli, contain calcium and folates, which can slow the ageing process. Adding more green leafy vegetables to your diet will also help to prevent dementia and age related macular degeneration.
9. Add more spices and herbs to your food
Spices and herbs do far more than add flavour to your food; they also add vitamins and nutrients too. Each herb and spice has its own special medicinal qualities, for example, garlic can protect against heart disease, and ginger contains anti-inflammatory ingredients, so a good mixture of herbs and spices in your diet can bring you all kinds of anti-ageing benefits.
10. Eat plenty of protein
Once you reach the age of 40, your muscles begin to decline at a rate of 1% per year, but you can slow that decline by adding more muscle building protein to your diet. Eat more lean meat and/or fish, beans, seeds, lentils, quinoa to boost up your protein levels and it will keep your weight down and your muscle mass up.
Stay happy and healthy!