Introduction
As we age, our bodies go through many changes. Our metabolism slows down, our energy levels decrease, and our skin begins to show signs of aging. 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 put together a list of eating habits that can help slow down aging after 50. These habits include eating a balanced diet, avoiding processed foods, and eating plenty of fruits and vegetables. Eating these foods can help keep our bodies functioning optimally and help us look and feel our best.
Eating Habits That Slow Down Aging After 50, Says Dietitian
Turning 50 is a milestone that many of us look forward to, but it can also be a time of worry about aging. Fortunately, there are certain eating habits that can help slow down the aging process. According to dietitian and nutritionist, Karen Ansel, these are the foods you should be eating after 50 to stay looking and feeling young.
Eat This
- Fruits and vegetables: Eating plenty of fruits and vegetables is essential for staying healthy and looking young. Fruits and vegetables are packed with antioxidants, which help protect your cells from damage and slow down the aging process.
- Whole grains: Whole grains are a great source of fiber, which helps keep your digestive system running smoothly and can help reduce inflammation. Whole grains also provide essential vitamins and minerals that can help keep your skin looking youthful.
- Healthy fats: Healthy fats, such as those found in avocados, nuts, and olive oil, are important for keeping your skin hydrated and helping to reduce wrinkles. Healthy fats also help to keep your heart healthy and can help reduce your risk of certain diseases.
- Lean proteins: Lean proteins, such as fish, chicken, and beans, are important for maintaining muscle mass and keeping your metabolism running smoothly. Eating lean proteins can also help to reduce inflammation and keep your skin looking youthful.
Not That
- Processed foods: Processed foods are high in sugar, sodium, and unhealthy fats, which can all contribute to inflammation and accelerate the aging process. Avoid processed foods as much as possible and opt for whole, unprocessed foods instead.
- Sugary drinks: Sugary drinks, such as soda and juice, are high in calories and can contribute to weight gain. They can also cause inflammation, which can accelerate the aging process. Stick to water or unsweetened tea instead.
- Alcohol: Alcohol can dehydrate your skin and cause wrinkles. It can also increase your risk of certain diseases, such as cancer and heart disease. If you do choose to drink, do so in moderation.
- Trans fats: Trans fats, which are found in processed foods and fried foods, can increase inflammation and accelerate the aging process. Avoid trans fats as much as possible and opt for healthier fats instead.
By following these simple tips, you can help slow down the aging process and stay looking and feeling young. Eating a balanced diet full of fruits, vegetables, whole grains, healthy fats, and lean proteins is the best way to stay healthy and look your best after 50.
There are many aspects of aging that we, unfortunately, have no control over. Thankfully, however, we can make changes to our diet and lifestyle that will actually have a lasting effect on the rate at which we age and how gracefully we can do it.
Take your eating habits, for example. Things like eating too much added sugar, not getting enough fiber, and eating late at night may all seem harmless enough at first, but these can actually wreak havoc on your health, especially after the age of 50.
To find out which habits may actually be helpful, we talked with registered dietitian Trista Best, MPH, RD, LD at Balance One Supplements to learn which eating habits she considers to slow down aging after 50.
Read on to find out what she suggests, and for more healthy aging tips, make sure to check out Popular Foods for Reducing Inflammation After 50.
Incorporating more of a plant-based diet into your daily life has been shown to slow the aging process in a number of ways.
“The benefits of a plant-based diet include increased longevity, reducing inflammation, helping with weight loss, lowering lipid levels, stabilizing blood pressure, and helping to reduce the number of advanced glycation end products (AGEs),” says Best.
According to Best, these AGE compounds, which are found in many processed foods and animal products like processed red meat (think: bacon and sausages), are often associated with heart disease, obesity, diabetes, and hypertension.
“Not only do they age a person internally, but externally as well by causing oxidative damage to the skin, which can lead to wrinkles and fine lines,” says Best.
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Gluten can be harmless for most people, but some may have a gluten intolerance or allergy without even realizing it. And according to Best, not being aware of this when you have it can greatly speed up the aging process.
“Those with a gluten intolerance might experience inflammation and gastrointestinal issues when they consume this protein. This inflammation can lead to quicker aging as the body is in a constant state of hyper-immunity,” says Best, “so cells can become damaged and your overall health can decrease as a result.”
RELATED: 6 Best Gluten-Free Flour Alternatives, According to Dietitians
Whole foods include anything that is in its “natural” form without any type of processing done to it. This includes vegetables, fruits, non-processed animal products, whole grains, beans, legumes, and nuts.
“Eating whole foods means you aren’t eating as many processed foods, which significantly reduces the number of advanced glycation end products (AGEs) that are consumed, as well as lowers your consumption of inflammatory refined carbohydrates,” says Best.
RELATED: What Happens to Your Body When You Give Up Processed Food
And finally, eating similarly to the traditional Mediterranean diet can help slow your aging process by integrating healthier fats and lowering your intake of ultra-processed foods.
“While the Mediterranean diet focuses primarily on fish and seafood as the source of protein, it does allow for red meat as well,” says Best, “and its integration of healthy fats gives you a larger amount of omega-3 fatty acids, which are naturally anti-inflammatory and aid in healthy aging.”
As you can see, many of these eating habits are centered around lowering your intake of inflammatory, AGE-heavy foods like processed foods and refined carbohydrates, while incorporating plenty of whole foods and vegetables.
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