Build Your Plate To Slow The Effects Of Aging
As we age, the search for that elusive magic bullet to slow the hands of time becomes more frantic. It could very well be to prevent diseases associated with an aging body or to just look better for longer.
Well, what if you could slow the effects of aging by simply building your plate the right way? Building your plate is not a scientific process, but just involves including the right portions of nutrient rich whole food on your plate, so as to elicit the benefit you wish to see.
No worries, we will explain what you need to include now, so let’s dive right in!
The Base Of Your Diet – Vegetables
The importance of consuming enough vegetables cannot be overstated, regardless of your age. As you age, certain diseases become a very real threat, such as cancer. Vegetables are the richest known sources of anti-oxidants and various phytochemicals known to man, and all of them play a key role in removing toxins from the body, taking hold of damaging free radicals and reducing risks for oxidative stress.
The best way to ensure you get enough vegetables in your diet is to make 50% of your meals based on vegetables. Be sure to include a variety of different colored veggies, as their colors typically indicate a different composition of nutrients.
- Spinach
- Kale
- Carrots
- Lettuce
- Dark Leafy Greens
- Broccoli
- Cabbage
- Bok Choy
- Green beans
- Eggplant
- Asparagus
- Tomatoes
- Brussels sprouts
- Onions
- Cucumbers
- Okra
- Mushrooms
- Peppers
Protein
Strict vegetarians have it difficult in this department. Yes, there are vegetarian approved protein foods, but they scarcely are able to supply the complete amino acid profile found in various animal proteins.
Protein is an essential nutrient throughout life, especially to help slow down the effects of again, as a deficiency would compromise recovery of structural components, including skin and connective tissue.
Ensuring adequate protein consumption also helps keep you mobile well into your old age, as muscles do no atrophy and grow weaker as fast as in someone who is on a low protein diet.
If you are worried about the fat content in animal products, opt for fish, skinless turkey, or chicken. Try to fill one-quarter of your plate with high quality protein to keep your metabolism functioning optimally.
Eat More Lean Varieties
- Skinless Chicken & Turkey
- Salmon, tuna, snapper, cod, and catfish.
- Shrimp, lobster, crab, mussels, and clams.
- Lean pork
- Tofu and tempeh
- Egg whites
- Low or nonfat dairy
Eat Less Fatty Varieties
- Red Meat
- Eggs Yolks
- Cheese
Fruits
Fruits are touch and go, in the sense that they are ok, but you need to keep an eye on their sugar content. As you age, owing to the fact that metabolic disorders are more likely (such as diabetes) it may not be the best idea to eat lots of fruits, or those with high GI scores.
Low GI fruits are definitely the way to go, since you will receive the unique bioflavonoids found in them, without much of a sugar worry.
Two servings of fruit daily are typically sufficient to allow you to get a fair amount of the necessary vitamins in your body, along with a “sweet-tooth” reward.
Low Sugar Fruits
- Apples
- Berries
- Pears
- Watermelon
- Melons
- Apricots
- Nectarines
Healthy Fats
Though fats are everywhere, not all are good. In fact, the good ones are in the minority. Try to get your fat intake by consuming avocadoes, fatty fish, nuts, and by preparing foods with olive and coconut oils.
While saturated fat is not necessarily bad, as it helps ensure hormone production, it becomes very bad when combined with a high carbohydrate diet.
A lot of fat is not required at each meal; half of an avocado daily along with normal prep sizes of cooking oils, and a handful of nuts should be sufficient.
Starchy Carbohydrates
We left carbs for last because that is where their place should be- the last thing to include on your plate. Yes, although many of our staples are carbs (potatoes, rice, pasta) they really should not be, as they take a toll on our bodies, wreaking havoc on insulin more often than not.
However, a little should not do harm, as long as you are not at risk for type 2 diabetes, or have not been diagnosed with pre-diabetes, as carbs are the preferential energy source in the body, and used by the brain for fuel.
Just be sure to go for slower digesting carbs, such as whole grains, which include:
- Brown and wild rice
- High fiber whole grain cereal
- Steel cut oats
- Barley
- Sweet potatoes
- Plain popcorn
- Whole grain flour
- 100% whole or sprouted grain breads products
- Flaxseed
- 100% whole grain farro
- Whole grain flour
- Whole wheat, spelt, or kamut pasta
2 More Key Points
- Avoid or greatly limit junk food, processed food, and refined sugar and things made from it or with it.
- Watch your caloric intake, which should be based on your age, height, weight and activity level.
The Most Effective Aging Tips You Will Ever Read
You want to be able to do everything under your control to stay young both in mind and body. While it becomes a harder task the older you get, there is still much you can do to ensure that you get the most out of your aging journey. Follow the tips provided in this article to help you out.
Incontinence can be an embarrassing problem for older adults. No one wants to have an “accident” in a public place, let alone at home. There are many options for protection in the event of leakage, such as leak-proof undergarments, pads and pads for beds and furniture. These supplies are often covered by Medicare, so check and see if you qualify!
If you worry about aging skin and wrinkles, stay away from the sun! Of course, we all like a little sun, but too much exposure can cause premature aging of the skin as well as increasing the risk of skin cancer. Tanning beds also pose the same risks, maybe even to a greater extent, as people tend to overuse them.
Stop destructive behaviours. If you are still smoking and drinking heavily, now is the time to stop. Getting older means that a lot of body functions begin to slow down, including those things that protect you from the harmful things you do to your body. You’ll feel much better if you stick to those activities that enhance your health instead of take it away.
Many older adults suffer with unsteadiness which is a normal part of aging. This can be caused by deterioration of connections between the nerves and muscles. Pick up loose rugs from the floors, wipe up spills or shower water quickly and try walking with a cane.
As you age, you will probably notice that memory is becoming less efficient. The human brain experiences a decrease in the number of brain cells as it ages. You can take several steps to diminish the effects of this age-related change. To keep your memory sharp, you should do activities such as crossword puzzles or playing cards with friends to exercise your brain. Staying mentally and socially active will help your mental processes.
Go for regular preventive health check-ups with your local physician. As you get older, your body is more susceptible to disease and injury. By having regular check-ups, you could detect and treat small health problems before they turn into bigger problems. It is also recommended that you attend dental and eyes check-ups as well.
Simplify the things in your life. Start with your bedroom closet, and go from there. Eliminate the many things that you do not use. You will quickly see that many of the things around your house are just clutter and serve absolutely no purpose in your life. De-cluttering will lessen the stress in your life.
Take a computer course or have someone teach you the basics of the internet. It can take you places that you may never see in your life. It is like a vacation or a journey that you can take from the comfort of your own home. There are so many things that you will learn while on the internet.
Get the proper amount of water each day! This is important as the years go by! Without proper hydration, your body will react in terrible ways. It could lead to things as serious as seizures, brain damage or even death. Buy a large jug that will hold eight glasses of water and fill it each morning. Make sure that it is empty by the time you go to bed.
Spend time with people from many different generations. This can be with your family, your friend’s families or even at a school assembly. There are many different kinds of events that will allow you to interact with these many generations that you can learn many new and exciting things from.
Take the time to get to know yourself. Many people do not really know what it is that they enjoy in life. If you take the time to try new things, you may find that you have been missing out on some really wonderful things that this life has to offer you.
As your eyes age, you need to take care of them. At the age of 40, have a complete eye exam that will screen for glaucoma, fully measure the vision in each eye, and have your retinas tested for retinal damage. If the findings indicate, be sure to have an annual checkup to make sure that glaucoma or macular eye disease has not begun to show symptoms.
In conclusion, it is not easy getting old. There are many things outside of your direct control that can shape how you feel and what you are capable of during this time in your life. Ideally, the advice in this article will help you to make the most of what you have.