1. Eat healthy fats
Coconut oil, extra virgin olive oil, avocados, wild salmon, nuts and seeds are among the highest quality fats we can consume. Good fats actually optimize metabolism, support positive mood and cognition, and benefit the skin and eyes.
2. Eat lean and clean protein
Protein helps build the hormones and neurotransmitters that we need to feel great. It also supports the building of lean muscle (and prevents muscle loss), promotes balanced blood sugar, helps support concentration and a positive mood, and supports healthy weight.
3. Stop Eating Sugar
Advanced glycation end products (AGEs) form in the body when sugar reacts with proteins and fats in the body. The more sugar (glucose or fructose) in the body, the more AGEs. An increase of AGEs in the body can damage cells, cause inflammation, and cause advanced aging and chronic degenerative disease. AGEs have been linked to diabetes, Alzheimer’s disease, and heart disease.
4. Eat More Dark Green Leafy Vegetables
Dark green vegetables include broccoli, collard greens, spinach, Swiss chard, kale, and various lettuces. The antioxidants in these vegetables help protect the skin, brain, and cells from damage by unstable molecules. They also contain vitamin C, which helps to prevent wrinkles.
5. Eat brightly colored fruits and veggies
The brightly colored organic fruits and vegetables contain vitamin C and carotenoids that support eye health and skin health. The fiber in fresh fruits and veggies help us to maintain a healthy weight.
6. Avoid Eating Starchy and Processed Carbohydrates
Baked goods (cookies, muffins, cakes), pasta, potatoes, crackers, pretzels, chips can literally fast-forward the aging process. The body quickly turns these foods into sugar. The consumption of starchy carbs is associated with type 2 diabetes, metabolic syndrome, obesity, high blood pressure, cardiovascular disease, and depression.
7. Exercise
Embrace high intensity intervals, resistance training, walking, yoga, hiking, gardening, dancing, and swimming. These forms of exercise, increase lean muscle, improve mood, help us maintain a healthy body weight and keeps our brain sharp. Did you know that endurance training, over the long run, can actually fast-forward the aging process?
Reference: 7 Anti-Aging Lifestyle Strategies, 9 News, May 24, 2016, by Dr. James Rouse.