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The Anti-Aging Diet - the Key to Eternal Youth
Table of Contents
1. What influences the aging process
The aging process of the human body is a process in which many changes occur, such as decreased cell activity, slowed regenerative processes, reduced resistance to environmental stressors, and reduced adaptability. These changes can lead to the development of many diseases and disorders, such as cardiovascular diseases, high blood pressure, cancer, Alzheimer's, Parkinson's disease, multiple sclerosis, and neurodegenerative diseases.2. Aging process induced by external factors
The mechanism of bodily aging is not yet fully understood. It is assumed to consist of two independent processes, one of which is exogenous, resulting from the influence of external factors (e.g. smoking, alcohol abuse, inadequate diet, overuse of medication, lack of physical activity, exposure to toxins, environmental pollution, excessive UV exposure). These factors cause oxidative stress, leading to the formation of free radicals, which can damage and contribute to the degeneration of cells. However, an appropriate lifestyle can limit the negative impact of free radical reactions.3. Influence of internal components
(Physiological), which are natural and determined genetically and hormonally. According to the statement of the National Center for Nutrition Education, genes have a share of merely 30% in the aging process of the body. The remaining 70% depends on the mode of life. Therefore, a suitable diet will be one of the decisive factors influencing the speed of alterations taking place in the human body as time goes on.4. Fundamentals of the anti-aging diet
These products will contain the highest amount of antioxidants, serving as the best line of defense against harmful free radicals. Vegetables and fruits should be included in every meal throughout the day. It's important to select various kinds of vegetables and fruits, ensuring they are diverse and colorful, to provide the body with a full range of vitamins, minerals, and antioxidants that work in a multifaceted manner. It's also worth mentioning that fruits and vegetables are sources of dietary fiber, which not only regulates bowel function but also reduces cholesterol levels and protects against colon cancer.5. Ensure your nutrition provides a suitable calorie intake
Research conducted by L. M. Redman and his colleagues has shown that a calorie reduction of 15-20%, while maintaining adequate nutrient intake (without causing malnutrition), can impact the lifespan of rodents and monkeys. Similar observations have also been conducted on humans, but a too short observation period (2 years) does not allow for an evaluation of the direct impact of caloric restriction on lifespan. The studies by L. M. Redman and his colleagues have also shown that caloric restriction can reduce oxidative stress, which is the basis for age-related diseases. Adequate energy intake in the diet will certainly support maintaining a healthy body weight, which in turn will protect against obesity, heart disease, hypertension, or diabetes, which can affect the quality and length of life.6. Adhere to a consistent food intake pattern
Adherence to a pattern of consuming 4–5 meals throughout the day, with breaks lasting 3–4 hours, reduces the risk of experiencing hunger and also helps prevent sudden food cravings and overeating. Maintaining a consistent food intake pattern allows for more influence over the quality and quantity of food consumed.7. Say goodbye to highly processed foodstuffs
The anti-aging diet eschews the consumption of products such as fast food, confectionery, and salty snacks that are rich sources of simple sugars and saturated fatty acids. The elimination of these products from the menu is of utmost importance, as their intake can lead to the development of many diet-related diseases.8. Make sure you have the appropriate amount of protein in your diet
Protein constitutes the fundamental structure of the human body. Its synthesis enables cell renewal and tissue repair (e.g., wound healing). Proteins are also components of hormones and enzymes that ensure the correct functioning of the body and play a critical role in the immune system's operation that protects the body from infections and pathogens.9. Utilize the suitable heat process for product treatment
During prolonged heat process treatment, substantial losses of vitamins and minerals occur. Hence, conventional cooking can be replaced with steaming. It is also beneficial to steam dishes instead of frying them. It is also extremely important to avoid consuming burnt meals, as they can provide a significant quantity of carcinogens.10. Water consumption
Aging is often accompanied by a loss of water from the body. The result of this situation is a deterioration in skin condition and a decrease in its flexibility. However, proper water consumption can slow down this process. According to the recommendations of the European Food Safety Authority (EFSA), daily water intake for adult women should be around 2000 ml, while for men it is recommended to consume 2500 ml.11. Ingest the right kinds of fats
For the anti-aging diet, the appropriate types of fats are of immense importance. It is recommended to avoid saturated fats and trans fats, whose dietary sources include butter, hard margarine, fat, coconut oil, cream, eggs, and meat. However, fats should not be completely eliminated from the diet, as they aid in the absorption of vitamins A, D, E, and K (fat-soluble). Additionally, they contribute to maintaining the healthy appearance of the skin, hair, and nails. In daily nutrition, fats should be present that provide NNKT, such as olive oil, rapeseed oil, and linseed oil. It is also worth considering fish and seafood in the menu, which are a source of omega-3 fatty acids.12. Preserve physical activity!
Physical activity is one of the main factors influencing the preservation of youth. The right portion of movement will impact the maintenance of appropriate body weight, as well as the correct lipid profile and blood pressure. Physical activity improves the condition of muscles and skin, and also strengthens the body's antioxidant defense system.13. Nutritional substances that delay the aging process
The most important compounds that affect the aging process are antioxidants, which are primarily found in fruits and vegetables, but their quantity and type vary by species. The most important antioxidants include polyphenols, carotenoids, betalains, as well as vitamins A, C, E and coenzyme Q10. Polyphenols are secondary plant metabolites that protect plants from UV radiation, insects and microorganisms and have proven to reduce oxidative stress. Among the polyphenols, catechins stand out, which have anti-cancer and anti-mutagenic properties. Their sources are green tea, coffee, cocoa, fruits, red wine and fresh herbs. Carotenoids are strong antioxidants that occur in red and orange fruits and vegetables. This group includes lycopene, which can inhibit cell division, leading to apoptosis. The greatest amount of lycopene is found in tomato puree. NNKT, i.e. unsaturated fatty acids, are essential for the function of every system in the human body, especially the nervous and circulatory systems. The NNKT include omega-3 and omega-6 fatty acids, which delay the aging process, as their metabolites have antioxidant and anti-inflammatory properties. Their sources in the diet are linseed oil, olive oil and rapeseed oil. Vitamin A ensures the homeostasis of the entire organism and affects the normal functioning of the skin and the reduction of visible skin discoloration. Vitamin C is an essential nutrient that affects the structure and function of the skin and is essential for collagen synthesis.14. What foods are valuable in your diet?
There are many products that have anti-aging effects, so it is not possible to list them all. There are also studies that have confirmed the use of chocolate in the fight against neurodegenerative diseases. Below are selected food items that have been documented to have a positive effect on the effects of aging. Goji berries are high in nutrients and mineral salts. The substances contained in these fruits can affect apoptosis and cellular aging. There is also a study that has confirmed the potential for use of chocolate berries in the treatment of neuropathic diseases. Nettle is a source of vitamins of the B group, K, C, β-carotene and mineral components such as calcium, iron, folic acid, potassium, magnesium, phosphorus, selenium and zinc. Extracts from nettle have not only antioxidant and anti-inflammatory properties, but also antibacterial and antihistaminic. The plant lowers body temperature, promotes wound healing and affects digestion. Garlic is one of the most popular plants used as a spice and medicinal agent. Due to the content of sulfur compounds, antioxidants, vitamins (A, C, B1, B2, PP) and mineral components (magnesium, iron, manganese, zink, calcium, cobalt) it has a health-promoting effect. It has anti-inflammatory, immunostimulatory, detoxifying properties and supports the fight against hypertension, high cholesterol level and can also be used for prevention of Alzheimer's disease and dementia. Flaxseed is the Polish counterpart of popular Chia seeds. Flaxseed is a rich source of dietary fiber, lignans, omega-3 fatty acids and phytoestrogens. The mucilage contained in flaxseed has protective and coating properties and has the ability to soothe irritation of the digestive tract. Thanks to the content of antioxidants it delays the aging process of the body, while the content of phytoestrogens supports the alleviation of menopause symptoms. Green tea contains polyphenol compounds, especially catechins, which slow down skin aging. They improve skin microcirculation and reduce the risk of microthrombi. They also have anti-inflammatory, antioxidant, antimicrobial and anticarcinogenic properties. It has been shown that green tea can be used in the treatment of AIDS, as it inhibits the binding of HIV virus to T lymphocytes.15. Summary
The process of aging cannot be stopped, but it can be influenced by appropriate diet and physical activity. Increased intake of fruits and vegetables, along with a reduction in the consumption of simple sugars, saturated fatty acids, salt, and alcohol, significantly reduces the risk of diet-related diseases. Additional physical activity improves overall health and physical fitness.
