Anti-aging nutrition

Synonyms

• Age inhibition
• against aging

Ways of Anti-Aging

With anti-aging there are many different options available to counteract the aging process - also therapeutically.
For one thing, you can mentally do something about the aging process. Just the mix mental fitness and one positive attitude towards life cause the stress level in the body to be reduced. This reduces the number of harmful, free radicals. The body is no longer tense and also not prone to other impairments such as Gastrointestinal complaints.
In addition, can stress can also be broken down by certain sports such as yoga. Here the attempt is made to harmonize breathing and thoughts with the correct breathing technique.

Diet for anti-aging

On the other hand, a very varied and healthy diet is important. These can be put together by yourself, a doctor or a nutritionist.
The food pyramid shows that cereal products should be on the menu several times a day. This includes bread, pasta, rice and potatoes. This supplies the body with the energy it needs every day. In addition, it contains plenty of vitamins, minerals and health-promoting dietary fiber, which regulate digestion and the cholesterol level and thus protect the heart and blood vessels.
In addition, fruits and vegetables, which are also high in fiber but low in calories, provide additional vitamins and minerals. The vitamin C and vitamin E eliminate cell-damaging free radicals and thereby slow down the aging process. In addition, the numerous plant substances it contains can prevent tumors, infections or cardiovascular diseases.

Find out more about: Nutritional advice and What is Oxidative Stress?

Dietary supplement in anti-aging

A vitamin-rich diet also helps to accelerate body aging. Before taking vitamin preparations, however, a doctor should be consulted who can determine which vitamins the body is missing in order to specifically address the deficiency.
The following table shows you which vitamins, trace elements and minerals have an influence on certain organs and body parts:

Skin:

• Vitamin A
  • Protection against free radicals (cell protection)
• vitamin C
  • Protection against free radicals (cell protection)
  • Tightening of the skin, as the body's own protein participates in the formation of collagen. This makes the skin appear plumper and younger
• Vitamin E.
  • Protection against free radicals (cell protection)
• zinc
  • Healthy skin structure and promotion of wound healing
• Sodium, chloride and potassium
  • Regulation of the body's water balance and thus firmer skin
• Vitamin B2, Vitamin B6, Vitamin B12, Folic acid, niacin and biotin
  • Better complexion

Skin / hair:

• Pantothenic acid
  
  • Better complexion
  • Promote hair growth and strengthen hair
• Vitamin E, Vitamin B6, Vitamin B12, and Folic Acid iron
  • Blood formation
  • This gives radiant skin and strengthens hair and nails

Bone:

• Calcium
  • Strengthening the teeth and bones for a radiant smile and upright posture

Thyroid:

• iodine
  • No goiter formation

Fish and anti-aging

When choosing between fish and meat, you should give preference to fish, because fish contains iodine, which in turn is derived from the thyroid is needed. In addition, the omega-3 fatty acids contained in it increase blood flow, blood lipid levels and the Blood pressure positively influenced.

Anti-aging and drinks

Even if you don't suspect it, red wine (consumption in small amounts) also has a positive effect on the body. However, only if there are no underlying diseases. This could include, for example Diabetes mellitus or Obesity fall.
Phenolic acids are contained in red wine, which protect the body cells from attacks by free radicals. However, if you want to avoid alcohol, there is also the possibility of consuming phenolic acid through other foods. Here, for example, kale, white cabbage, radishes, whole grain products, coffee or tea are available.
It is also important to make sure that you drink enough (at least one and a half liters) of water every day. Milk is also one of the foods that have positive aspects for the body, as it contains a lot of calcium. This is good for healthy ones bone and stable teeth.

Eating habits

With increasing age you have to increase your energy intake Calories Be careful, as muscle mass decreases and calories are burned more poorly.
This means that with the same diet, the excess energy in the form of Fat reserves is created in the body. This speeds up the aging process. In order to counteract this, the calorie intake must correspond to the actual need and, if necessary, be reduced.

What is an Anti Aging Diet?

As explained above, a healthy, balanced diet plays an important role in aging.

An antiaging diet cannot prevent natural aging, but it can be postponed significantly.
The following foods and vitamins should be consumed more.

Vitamin C: Vitamin C is important for maintaining the immune system. There is plenty of it in fruits and vegetables. Vitamin C also stimulates the elasticity of the skin.

Carrots and yellow peppers: The carotenoids found in carrots and yellow peppers fight against free radicals, which tend to accumulate with age.

Omega-3 fatty acids: These are found in abundance in cold-water fish and fight inflammation. With increasing age, the inflammatory processes in the body increase, which can lead to diseases such as osteoarthritis. Approx. 300 mg omega-3 fatty acid is recommended as a daily dose. In addition, there are omega-3 fatty acids in the form of capsules, which can be purchased as dietary supplements in pharmacies.

Cocoa: Dark chocolate is considered an antioxidant food, i.e. that the free radicals that have accumulated in the body can be eliminated by chocolate with a high cocoa content (e.g. 70%).

Red wine: Red wine has the same effect as cocoa. However, an adequate amount should be consumed so that the effects of the alcohol do not get out of hand. We recommend 200 ml of red wine for women.

Whole grain products: By consuming carbohydrate-rich foods such as pasta and white bread, the blood sugar level is raised rapidly, on the other hand, it is also quickly decreased again by the release of insulin. If you replace these foods with whole grain products such as whole wheat pasta and whole grain bread, the blood sugar level rises much more slowly and stays at this level so that you are satisfied for a longer period of time. A lot of sugar not only leads to all cardiovascular diseases, but also stimulates skin aging. If you reduce your daily carbohydrate intake, you also delay skin aging.

Foods with a lot of dietary fiber (fiber): These are vegetables, fruits and the whole grain products mentioned above. Legumes in particular contain a large amount of fiber. Fiber is digested more slowly, which means that blood sugar levels are less subject to fluctuations.

Phytohormones: These are natural ingredients found in herbs like red clover, black cohosh, sage, and chaste tree. These natural substances with a hormone-like effect have proven to be good anti-aging agents. These are also found in pomegranates, chickpeas and dates.

Soy: Soy contains plant oestrogens that stimulate collagen fiber formation. Collagen fibers are found in the connective tissue under the skin and decrease with age. This is why wrinkles appear. Soy milk, tofu etc. can counteract the formation of these wrinkles.