We finally made it to our second blog. The days just fly by and before you know it we are looking at the end of January. So CRAZY!! There is so much to talk about and to fill you in on. I promised and told you we were going to cover all bases on our blog and now it's Monica's turn, our wonderful registered dietician here to inform you and educate you and if those words sound too boring, she's basically going to just tell you flat out. Monica is not a sugar coater. She is a "balls to the wall" kind of girl. Scary for some, highly respected by others. With that said, I have a question. Don't we want to "AGE GRACEFULLY"? What does that mean?! How about...WE DON'T WANT TO AGE AT ALL!! "Mugs, (what we sisters call her), please explain to all of us ladies what we need to hear." Get your journals and your pens ready. Here it is.
Believe it or
not, what we consume on a daily basis plays a large part on how we age
internally and externally. Which one of
us doesn’t want to ward off wrinkles, boost our memory or prevent illness? A good place to start fighting off the signs
of aging is your diet.
The Mediterranean
diet (fruits, vegetables, nuts, legumes, fish and multigrain breads) have been
associated with less skin aging. This
type of diet has been at the forefront in the fight against inflammation in our
bodies which interferes with healthy tissue repair and triggers genetic changes
that can lead to cancer, heart problems, diabetes, depression and other
diseases.
Recommended Foods to
Fight Aging
In the perennial quest for longevity, there are
no miracle cures. But what's on your plate matters more than you think. Here
are a few recommended foods to put in your pantry.
They contain folate, calcium, and other nutrients that support
bone health, protect against cognitive decline, and help prevent age-related
eye problems. Diets high in cruciferous veggies, such as broccoli and cabbage,
help reduce risk of memory loss and cancer.
2. Whole Grains
2. Whole Grains
Rich in fiber, vitamins, minerals, and
antioxidants, whole grains can lower the risk of age-related illnesses such
as cardiovascular disease and cancer. Because they're digested more slowly
than processed grains, they also help prevent high blood sugar and diabetes.
3. Berries
3. Berries
Blueberries, blackberries, and cranberries are
rich in antioxidant compounds known as anthocyanins, which have been shown to
slow the growth of certain cancers as well as improve brain function, muscle
tone, and balance.
4. Olive Oil
Rich in antioxidants and anti-inflammatory monounsaturated fat,
olive oil figures prominently in the Mediterranean diet. It may explain the
lower rates of cardiovascular disease, cancer, and age-related cognitive
decline in people who follow this way of eating.
5. Tomatoes
6. Nuts
Varieties such as almonds and walnuts contain a generous helping of healthy fats, vitamins, and protein that benefit cardiovascular and brain health. Nuts are also high in compounds that ease inflammation.
7. Red Grapes
Grapes contain an antioxidant called
resveratrol, which been shown to extend the lives of lab animals.
Resveratrol has anti-inflammatory and anticoagulant properties, which may
explain why red wine and purple grape juice also help promote heart health.
8. Fish
8. Fish
An important part of the Japanese and
Mediterranean diets, oily fish provide omega-3 fatty acids that help combat
inflammation in the body. People who eat several weekly servings of such fish
have a lower risk of Alzheimer's disease and stroke.
9. Teas
9. Teas
Of the various types of tea, white and green tea
contain the most EGCG, one of the most powerful antioxidants. Numerous studies
have linked tea consumption to lower rates of conditions such as heart disease,
cancer, and Alzheimer's disease.
10. Herbs and Spices
10. Herbs and Spices
Spices such as turmeric and ginger contain
anti-inflammatory compounds that might reduce the risk of age-related
conditions such as Alzheimer's disease. The antioxidant substances in
garlic and onions can protect against heart disease and cancer; cinnamon may
help lower blood sugar.
Equally as important as the foods you eat is keeping the body hydrated. Drink plenty of water. The benefits of drinking water cannot be understated. It is used by the body to flush out toxins and other waste products. Water also is one of the best tools for weight loss, besides assisting in clearing your skin.
Balancing stress and its harmful effects on the human body is also important on helping us prevent aging. However, you must remember that not all stress is bad! To a certain extent, stress is needed by the body to perform its day-to-day functions. The problem arises when the stress level increases and the body is affected by its harmful effects. Hence in order to minimize the damage done to the body by excess stress, it is necessary to keep it in check. There are many ways by which this can be done such as deep breathing, listening to soothing music, meditation, yoga, etc.
Another way to alleviate stress is to learn the art of time management in your daily life. This will help you allocate some time for yourself on a daily basis, which can be used for practicing meditation or any other technique to reduce stress.
Lastly we should mention sleep. Lack of sufficient sleeps not only makes you age faster but also makes you look older. When you do not get enough sleep, you feel tired and find it difficult to concentrate. Also you tend to be irritable and grumpy, as a result you may not be able to perform your tasks efficiently. The best way to avoid all the problems caused by lack of sufficient sleep would be to ensure that you get a good night’s rest. Hope this helps.
P.S. Here is a handy chart for you. It's pretty self explanatory.
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