Introduction
As we age, our bodies naturally start to slow down and our metabolism changes. Eating habits can play a major role in how quickly we age. Eating the right foods can help slow down the aging process and keep us feeling young and healthy. Dietitian Eat This Not That has identified five of the best eating habits to slow aging. These habits include eating a balanced diet, avoiding processed foods, eating plenty of fruits and vegetables, limiting sugar and salt intake, and drinking plenty of water. By following these five habits, you can help keep your body healthy and slow down the aging process.
5 Best Eating Habits to Slow Aging, Says Dietitian — Eat This Not That
Aging is a natural process, but that doesn’t mean you can’t slow it down. According to dietitian and nutritionist, Molly Kimball, there are five eating habits that can help you age gracefully. Here’s what she recommends:
1. Eat More Fruits and Vegetables
Fruits and vegetables are packed with antioxidants, which help protect your cells from damage and slow down the aging process. Aim for at least five servings of fruits and vegetables a day. Choose a variety of colors to get the most benefit.
2. Choose Healthy Fats
Healthy fats, such as those found in olive oil, avocados, and nuts, are essential for healthy skin and hair. They also help reduce inflammation, which can speed up the aging process. Aim for two to three servings of healthy fats a day.
3. Eat Whole Grains
Whole grains are packed with fiber, which helps keep your digestive system running smoothly. They also provide essential vitamins and minerals that can help slow down the aging process. Aim for at least three servings of whole grains a day.
4. Limit Processed Foods
Processed foods are often high in sugar, sodium, and unhealthy fats, which can speed up the aging process. Try to limit your intake of processed foods and opt for fresh, whole foods instead.
5. Stay Hydrated
Staying hydrated is essential for healthy skin and overall health. Aim for at least eight glasses of water a day to keep your body hydrated and your skin looking youthful.
By following these five eating habits, you can help slow down the aging process and look and feel your best. For more tips on healthy eating, be sure to consult with a registered dietitian.
So what is the magic potion to slowing aging and looking younger? Sorry to disappoint, but there isn’t one. However, there are foods that play a role in aging that, when included in a healthy diet, can help minimize the rate of it. Below you’ll find five eating habits that can help slow down aging. Read on, and for more on how to stay youthful, don’t miss 5 Best Juices to Slow Aging, Says Science.
Your skin needs proper hydration to keep it healthy in appearance and function. So how much should you drink daily? According to the Academy of Nutrition and Dietetics, women need about 11.5 cups of water per day and men need about 15.5 cups per day. These totals are from consumption of both foods and beverages.
About 20% of the water you need is taken in from food, so that means that women should be gulping an estimated 9 cups of fluids per day, and 12.5 cups of fluids for men. Opt for calorie-free beverages like water and seltzer when possible. Other options recommended by the 2020-2025 Dietary Guidelines for Americans include beverages that provide nutrition such as 100% fruit and vegetables juices and low and nonfat milk or soy milk.
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According to the Centers for Disease Control (CDC) only 1 in 10 adults get the recommended amount of fruits and vegetables. Produce provides the antioxidant vitamins A and C. These antioxidants help protect cells from free radicals that can damage cells that can potentially cause aging. Find simple ways to add fruit and vegetables to your meals and snacks.
To make your life easy, store easy-to-grab fruit like bananas, apples, and pears in a bowl on the counter. Also, remember that dried, canned, and frozen fruit and vegetables all count!
RELATED: The #1 Best Fruit to Prevent Aging, Science Says
According to a study published in the American Journal of Clinical Nutrition, elderly women who drank tea regularly had a lower risk of bone fractures and tended to have stronger bone-mineral density compared to those who did not drink tea. As you age, your bone mineral density tends to decrease which can lead to broken bones. Researchers from the study concluded that flavonoids in tea may help minimize the risk of brittle bones or osteoporosis as you age.
Both nuts and seeds–and their nut and seed butter counterparts—provide good amounts of vitamin E, an antioxidant that helps protect cell membranes from free radical damage especially brought on from UV rays. Add nut butters to your morning bowl of oatmeal or smoothie, or sprinkle your salad with a tablespoon of sunflower or chia seeds. Besides their anti-aging benefits, nuts and seeds also help add crunch to yogurt and salads.
Drinking alcohol in moderation does have its health benefits, but drinking too much can actually speed up the aging process. According to the 2020-2025 dietary guidelines for Americans if you choose to drink women should have no more than two drinks per day and men should consume no more than one drink per day. One drink is defined as 5-fluid ounces of wine, 12-fluid ounces of beer, and 1.5 fluid ounces of 80-proof liquor like rum or vodka.