Beat The Clock: Anti-Aging Diet Tips

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By Mia Bolaris-Forget

Ah, the "irony" of life. As a kid you count half years eagerly looking forward to the passage of time, the next birthday and growing up. Then, as a teen you mark the years until that fateful day when you're finally, official, "legal"...and a full-fledged adult. Then, the race soon begins to hold onto your youth and your youthful looks.

And, while there's virtually nothing any of us can do to "slow" the passage of time and its inevitable effects, there IS plenty we can do to slow down the process of aging and to successfully "age gracefully".

One of the best ways to beat the clock is to treat yourself well and to make your life delicious...literally.

Food is the fuel of life and what you fuel you body with can often determine how well it runs and how well it will remain well-maintained.

Here are just a few of the expert favourites for anti-aging.

1. The Power of Produce: There's a reason the produce department is at the front of the market...probably because it should be at the front and center of everyone's diet. So, go ahead pile your cart and your plate with plenty of brightly coloured fruits and veggies.

Blueberries are bountiful in memory bolstering properties and all berries are abundant in antioxidants, combating free radicals which are known for causing cell damage and which are linked to chronic inflammation often at the root of most chronic illnesses from cancer, heart disease and diabetes to Alzheimer's, arthritis, and osteoporosis. They are also full of vital vitamin C, a major player in helping keep skin looking smooth by fending off complexion damaging free radicals. And, for excellent eyesight, look into spinach and other dark leafy greens. Full of lutein and zeaxanthin, these plant pigments guard eyes against the dangerous effects of ultraviolet light. Plus they have plenty of vitamin K, essential for helping bones stay healthy and preventing fractures.

2. Pack a Punch with Proteins: Getting enough protein in your diet is always necessary but becomes increasingly more necessary with age, especially as you approach, reach and pass 40...and as muscle mass begins to decline and metabolism slows. So, if your goal is to stay svelte, which also translates into staying healthy, since added pounds add to your health risk, experts recommend added a protein to your plate of veggies. Think skinless turkey or chicken, lean meats, eggs, beans, and seafood. You can also enjoy some protein packed dairy via some cheese, yogurt, etc. which offer plenty of calcium, phosphorus, and potassium to help keep blood pressure at bay, weight to a minimum, and bones healthy and strong. These dairy products, primarily yogurt can help lower gum disease and lower the risk of tooth loss, probably due to the probiotics found in the culture.

3. Reel in some fish: Fatty acids in seafood, primarily Omega-3 fats can help keep chronic inflammation at bay. In addition, some suggest that these fats can trigger an area in the brain that boosts mood and a positive attitude. According to experts the Omega-3s found in fatty fish such as salmon and tuna offer the most abundant anti-inflammatory effects but getting omega 3s from plant sources such as nuts like walnuts and flaxseed is equally important and highly recommended, especially if you don't eat much fish.

4. Grab some whole grains: Studies suggest that a diet chock full of whole grains, including whole wheat, oats, brown rice, and other items such as breads and pastas made from them, helps you stay slim and healthy. Why...likely because they offer appetite control based on a low glycemic index and a different effect on your blood sugar levels.

Whole grains have also been shown to guard against diabetes, heart disease, stroke, colon cancer, high blood pressure, and gum disease. This, based on the mélange of vitamins, minerals, plant chemicals, and fiber that work in unison to keep you looking and feeling good. By the way, refined grains, filter out these nutrients during manufacturing and then add some in...but they don't offer the same benefits or effects. If you want to stay naturally healthy and naturally beautiful...think natural foods.

5. Get you move and groove on: Exercise is essential to an anti-aging regimen. Physical activity helps maintain a healthy muscle mass, boosts metabolism and keeps your heart and lung in great shape. Recent research in fact revealed that running especially helps foster a long, independent life....and promoted longevity. In fact, runners were able to stave off age-related ailments well beyond non-runners and most lived longer as well. And, active individuals also were less likely to die from heart disease, stroke, cancer, and neurological conditions.

Experts recommend at least 30 minutes or more of moderate aerobic activity at least five times a week, and strength training at least twice a week to keep muscle mass in check and metabolism running smoothly.

6. Raise your glass to good health: Red wine, full of resveratrol; a highly powerful antioxidant should definitely be on your dinner table and on your shopping list. Besides being a socially "sophisticated" drink, in helps reduce inflammation and protects your arteries. And, some studies suggest that high amounts of resveratrol may help counteract cell death in the heart and brain, helping prolong life. However, too much of a good thing CAN be dangerous so limit yourself to one five-ounce glass daily.

Don't like wine or alcohol. Simple put on a pot of coffee. Coffee it seems helps lower the risk of type 2 diabetes and Parkinson's disease. Plus, it seems, that coffee drinkers have a lower risk of dying from heart disease. The benefits are being attributed to caffeine as well as the chlorogenic acids, and antioxidants found in this favoured beverage.

Tea is also terrific...and may help lower your risk of heart attack, boost your immune system, and protect tooth enamel; in addition to helping fight memory loss. Experts recommend green, black, white, or oolong teas since their leaves all stem from the camellia sinensis or tea plant; and their polyphenols (antioxiandants) fluorides, and caffeine are noted as contributing to its health benefits, often missing from herbal brews.

7. Treat yourself some treats: Looking and feeling like a kid may translate into treating yourself to some favourite childhood treats. While you may be avoiding chocolate and nuts because of the calorie content, the two may actually help with longevity and weight loss. Just remember to choose dark chocolate and a handful (not a bag or can full) of nuts. Surprisingly, nuts offer you a diet edge by helping you feel full after eating them and by offsetting some of the calories you would normally consume by helping you eat less later on. Also about 20 percent of the calories in nuts don't get absorbed.

The Flavanols in dark chocolate are not only tasty but also help lower inflammation, keep blood pressure under control, prevent platelets from clotting (key culprits in strokes and heart attacks), and offer brain boosting powers.