5 Anti-Aging Diet Moves
You already know that eating a healthy diet is the key to a healthy body and can help you fight off diseases like high blood pressure and type 2 diabetes. But you may not see all of the other surprising ways that food can nourish your health. You can use your diet to cure numerous conditions (many of which become more common as you get older) - such as: B. Unsteady balance and bad mood.
Food fix: replace refined carbohydrates with whole grains and increase your vitamin D intake.
When the weather gets cold and the days get shorter, we often turn to comfort foods to help us feel better. The problem is, the foods we reach for are mostly made up of refined carbohydrates, sugar, and fat. This combination can make us feel tired and grumpy.
"When you eat simple, refined carbohydrates, the energy goes up quickly for about 20 or 30 minutes and then goes down quickly," says Dr. Lauri Wright, Associate Professor of Nutrition at the University of North Florida at Jacksonville. "These spikes and dips in energy are bad for your mood too, because when your energy breaks down, your mood can break down too."
Whole grain products like brown rice and quinoa work in reverse. "They release energy gradually and then gradually decrease over the course of 3 to 4 hours," says Wright.
Getting adequate vitamin D intake can also help improve your mood. Older adults may be prone to deficiency, in part because the ability to produce D from sunlight decreases with age. A 2018 study of nearly 4,000 adults aged 50 and over in Ireland found that people with vitamin D deficiency (defined in this study as blood levels below 30 nanomoles per liter) were more likely to develop depression. "You can increase your vitamin D intake by eating more oily fish like salmon and drinking fortified milk," says Wright.
Bloating after meals
Food Fix: Feed the fibers and fluids of your digestive system so that they function smoothly.
If you routinely feel bloated after a meal, your body may be trying to tell you something. "Constipation and bowel irregularities are a major cause of gas," said Chaya Lee Charles, RDN, assistant teaching professor at the David B. Falk College of Exercise and Human Dynamics at Syracuse University in New York. "Increasing your fiber intake can help keep your digestive tract moving regularly." Fruits, vegetables, whole grains, beans, nuts, and seeds are good sources. Older men should aim for at least 28 grams of fiber per day. Women, at least 22 grams.
When you eat more fiber, it's important that you drink more water (or other non-caffeinated, non-alcoholic beverages) as well. "You can actually feel more bloated if you increase your fiber without increasing your fluid intake," says Charles.
And be sure to eat slowly and chew your food thoroughly. When you swallow food, you can swallow more air - leading to gas and bloating. Eating slowly also helps avoid overeating by giving your brain time to recognize that you are full.
Food correction: make sure you are eating enough healthy protein.
There are several reasons why your balance can deteriorate as you age. However, a common cause is sarcopenia (age-related muscle loss). Help your muscles stay strong by getting enough protein.
"The proteins in your muscles are constantly being broken down," says Dr. Roger Fielding, Associate Director of the USDA Jean Mayer Research Center for Human Nutrition on Aging at Tufts University in Boston. "If you don't get enough protein in your diet, the breakdown becomes over-synthesis and you lose muscle mass." And without strong muscles to support your joints, your balance can suffer and you are at greater risk of falling.
On average, older adults should aim for at least 0.6 grams of protein per pound of body weight per day - around 90 grams for someone who weighs 150 pounds. Make sure you distribute it evenly between meals. "A lot of older adults skip protein in the morning, but it's important to keep your muscles getting protein throughout the day," Fielding says. And make sure you're getting a mix of animal (lean meat, fish, dairy) and vegetable (beans, nuts, soy) sources. Plant-based foods also contain antioxidants and polyphenols that can help reduce inflammation. "Increasing inflammatory compounds can have a powerful effect on muscle loss," Fielding says. In a study in the Journal of Nutrition, older men and women with adequate levels of antioxidant vitamin C in their blood had an average of 1.6 percent and 3.4 percent more muscle mass, respectively, than men with lower levels.
Protect your hearing
Food Fix: Eat More Plant-Based Foods.
Eating lots of high-quality plant-based foods and small amounts of animal-based foods, refined grains, added sugars, and unhealthy fats is good for your heart. What does this have to do with your ears? Just like the rest of your body, having adequate blood flow is important for proper ear function. A plant-based diet can improve this by improving cholesterol levels and lowering blood pressure. It also helps protect against oxidative damage and reduce inflammation. "I encourage all of my patients with hearing loss to eat healthy heartbeats," says Dr. Erika Woodson, an ENT specialist at the Cleveland Clinic. "If it's good for your heart, it will be good for your ears too."
More than just certain foods, however, following a healthy eating plan seems to be most important. In a 2018 study of more than 81,000 women, those whose diets best suited one of three heart-healthy eating habits - Alternative Mediterranean Diet, Dietary Approaches for High Blood Pressure (DASH), and Alternative Healthy Eating Index 2010 - had a 30 percent lower risk the development of hearing loss over the 22-year study period.
To make it easy, fill half your plate with fruits and vegetables (but limit starchy ones like potatoes) at each meal. The other half should be whole grains and plant-based protein like tofu, lentils, or nuts most days, with modest amounts of fish, lean meat, and poultry rarely being present.
Food correction: Try adding probiotic-packaged foods to your diet.
As the woman ages, hormonal changes - particularly a decrease in estrogen - can lead to vaginal dryness. "The superficial cells that line the vagina are losing glycogen, which is needed to feed the good bacteria in your vagina," said Mary Jane Minkin, MD, director of the sexual intimacy and menopause program for cancer survivors at Smilow Cancer Center in New York Haven, Conn. "This can lead to an increase in the number of malignant bacteria that colonize the vagina, which not only causes vaginitis but also increases the risk of a urinary tract infection."
Research has mixed up on whether consuming probiotics can help prevent vaginal infections. This is one reason to forego diet supplements and rely on food instead. For example, Lactobacillus is the main probiotic that keeps the vagina healthy, but there are many different strains. By consuming foods rich in probiotics like yogurt, sauerkraut, kefir, and tempeh, you get a wide variety of different strains of lactobacillus and other natural probiotics.
Editor's Note: A version of this article also appeared in the December 2020 issue of Consumer Reports On Health.
Consumer Reports has no financial relationship with advertisers on this website.
Click to receive the most important news as a notification!
Biden's attorney general could probably pretty easily revoke Durham's special counsel status
New DOT rule paves the way for airlines to ban emotional support animals on flights
Ashley Graham Shares The Most Glam Pumping Vid To Ever Exist
ESPN’s Dan Orlovsky asks the question all Bears fans want answered
Freshly pardoned Michael Flynn shares message telling Trump to 'suspend the Constitution' to hold a new presidential election
Russian military receives Terminator vehicles for testing