subject: Eating Right for Healthy Aging [print this page] Eating Right for Healthy Aging Eating Right for Healthy Aging
Aging is an inevitable multidimensional process in which different components of the body undergo changes at a cellular level. The regenerative power of the body slows down to such an extent where you have to supplement them with external additives and habits to maintain normal functions of the various organs and promote rejuvenation. There are a number of varied methods through which you can ensure healthy aging and keep your bodily functions performing at acceptable standards.
The problem
Various diseases like cancer, arthritis, Alzheimer's and Parkinson's are attributed to aging and cellular inflammation. Although inflammation is the body's way of responding to diseases and healing itself, it can lead to more complex problems if left unchecked. A large section of the population suffers from inflammatory diseases simply because of poor diet choices and an unhealthy lifestyle. Over the last 40 years, the market along with the average man's diet has been overrun by a slew of processed foodstuff thus replacing cooked meals, whole grains and fresh fruits and vegetables.
The solution
The simplest regime to ensure that you circumvent age related diseases is to eat healthy, eat less and stay away from processed and refined foods. The first step is to cut sugar out of your diet or at least lessen its intake. Consuming processed carbohydrates like white bread, breakfast cereals, energy bars and aerated soft drinks form the major obstacle to a healthy diet. Building a diet based on raw or lightly cooked vegetables like asparagus, beet, eggplant, spinach, onions, watercress and sweet potatoes ensure a strong immune system, less chance to gain weight, a 41% lowered risk of heart disease and 22% lesser chances of developing certain cancers.
Whole fruits, fresh or frozen, are known to contain high quantities of Flavinoids which form an excellent source of antioxidants. Beans, legumes, nuts and whole grains should also be incorporated into your steady diet to ensure a healthy supply of nutrients and fibers. Certain vegetables like the bitter gourd are regarded as an excellent blood detoxifier. It also helps maintain and normalize sugar levels. Adding a pinch of turmeric to the things you cook is an excellent idea too. Turmeric is known for its anti-inflammatory properties.
The risk of degenerative diseases like Alzheimer's and arthritis can be curbed by a healthy intake of Omega-3, an essential fatty acid. The most common dietary source for fatty acids include fish like salmon, sardine, tuna, mackerel and trout. Substituting regular vegetable oil with olive oil as your standard cooking medium is recommended. It contains a compound called oleocanthal which triggers an anti-inflammatory response.
An average 2-4 cups of unsweetened, black coffee is also recommended as part of the diet as the caffeine intake keeps your brain active and increases your cognitive capabilities. There are also a number of antioxidants present in coffee, the function of which is detoxification.
Many will argue that it is only by depriving yourself that you can stay healthy but it is not true. Growing old and staying healthy are not mutually exclusive. A good night's sleep and a balanced, nutritious diet topped off with regular exercise can keep your body healthy.
