While we cannot turn time back, there are a few things that we can do to slow down ageing. By including a few things and getting rid of a few others, you can slow down mental and physical ageing. A few studies show that people with the same chronological age might have different biological ages.
If you want to slow down the effects of ageing, the following are some of the food habits that can help you in the process. As you combine these foods with exercises and eliminate or reduce the intake of a few others, you can indeed slow down the effects of ageing.
- Whole Foods
One of the easiest ways to reduce the effects of ageing is to start with whole foods. These reduce the possibility of damage and diseases that are related to age. As you consume more natural whole food, it reduces your intake of processed food. Processed food usually contains fats and unhealthy sugar. These can lead to inflammation, heart-related diseases and even diabetes. Thus, replacing processed food with whole food is a step in the right direction.
Some good examples of whole foods include brown rice, whole wheat, peas, legumes, poultry, fish, lean meat, etc. Adding a few servings of fruits and vegetables along with whole food magnifies its impact. Whole foods can take care of your nutritional intake, keep your cells healthy, reduce the chances of chronic diseases and reduce inflammation as well.
- More Greens
The addition of more greens to the diet is another effective way of reducing the effects of ageing. A plant-based diet usually increases your consumption of whole grains, fruits and vegetables. These provide the essential nutrients for your body and brain, and thereby aid in healthy ageing. Focussing on a plant-based diet along with eggs, lean meat, seafood and low-fat dairy products can be the right approach.
- More Proteins
Proteins are known as the building blocks of the body and for quite a few reasons. As we age, our muscle mass reduces if we do not consume enough proteins. Thus, adding more proteins to our diets will ensure that your body does not lose its muscles. Greek yoghurt, string cheese, and nuts are excellent sources of proteins. You can include proteins in your diet in simple ways. For example, you can consider adding diced chicken to pasta or hummus to sandwiches and so on.
- Staying Hydrated
It is no secret that our body needs fluids and especially water for its normal functioning. We rely on water for regulation of body temperature, removal of waste from the body, maintaining healthy skin and bones, digestion, etc. And as you grow old, your kidneys lose a bit of their effectiveness. Thus, staying hydrated is essential to slow down ageing. You can increase your direct water intake or food items that have higher water content as well.
Apart from the above, you need to avoid toxins, get adequate vitamin D and protect your skin from direct sunlight to prolong ageing.