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5 Diet Changes in Your 40s


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#1 kalip

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Posted 04 July 2017 - 04:32 AM

5 Diet Changes to Make in Your 40s

 

As researchers learn more every year about the types of habits that age us, findings continue to show a strong

link between eating an unprocessed, nutrient-dense diet and being better protected against age-related diseases.

For example, it’s recently been found that having short telomeres, the parts of DNA at the end of chromosomes

that control ageing, is a risk factor for shortened life expectancy. And while there’s still a lot more to uncover about

exactly how telomeres work, studies have found that adults who consume more vitamins and minerals throughout

their lives (such as from plant foods high in vitamins C and E) tend to have longer telomeres on average—and,

therefore, a potentially lowered risk for early death.

 

After decades of studying populations around the world, it’s been found that a variety of whole foods-based diets

(not simply one “ideal” human diet) can help prevent health problems that tend to occur in older age, such as

cardiovascular disease, type 2 diabetes, cancer, Alzheimer’s and dementia.

So while it’s always important to eat a diet that’s as clean and healthy as possible, if you’re in your 40s, now is

definitely the time to make changes that will help you reach your 80s and beyond. Breaking old habits might seem

tough at first, but you can find comfort in knowing that certain dietary adjustments can have a huge impact on your

quality of life in the years to come.

Below are my top five dietary tips to put you on the path toward longevity:

 

“Eat The Rainbow” To Increase Your Antioxidant Intake

Experts believe that highly antioxidant foods—usually the types that are deeply coloured like carrots, kale, or

blueberries—can protect cells and their telomeres from oxidative stress (free radical damage).

Oxidative damage is one of the primary causes of symptoms associated with aging, including joint pain, memory

loss, vision problems and heart disease.

To help keep inflammation levels and free radical damage under control, add a variety of antioxidant-rich foods

to your meals and snacks whenever possible. Try reaching for real dark cocoa; raspberries, acai, goji and other

berries; leafy greens; winter squash; artichokes; fresh herbs and spices; red wine (in moderation); and powdered

chlorophyll.

 

Don’t Skimp on Omega-3 Foods & Other Healthy Fats

It might be tempting to lower your intake of fats in order to cut calories and prevent weight gain as

you age,

but this may actually backfire. Healthy dietary fats are essential for hormone production, proper nutrient

absorption, controlling your appetite, and maintaining cognitive health. Aim to get about 20-30 (even up to 40) percent

of your daily calories from healthy fats like real coconut or olive oil, moderate amounts of grass-fed pasture-raised

meats, wild-caught fish, nuts and seeds, and avocados.

Omega-3 fatty acids, found in walnuts and flax seeds, as well as wild-caught seafood including salmon and sardines,

are especially beneficial for reducing inflammation and protecting mental health as you age.

 

Get Enough Fibre

After studying the habits of people living in the world’s Blue Zones (areas that have the highest rates of

centenarians—those living to 100 years or more), researchers found that these populations all emphasize eating

lots of fibre-rich fruits and vegetables. In fact, most people who grew up in the Blue Zones reported eating

between four to six servings of vegetables every single day (about two vegetables at each meal, ideally),

along with several pieces of fresh fruit.

 

High fibre diets have been correlated with health benefits such as weight maintenance, better digestive health,

cholesterol reduction, protection against blood-clots and heart disease, and improved gut health. In addition to

eating lots of produce in the Blue Zones, individuals typically obtain additional fibre from plant foods like beans,

legumes, nuts and seeds.

 

Include Probiotic Foods

Probiotic foods are those that are fermented and thus provide gut-friendly “good bacteria” that help increase

immunity.

By positively affecting your micro biome, probiotic foods such as yogurt, kefir, and cultured

veggies can offer protection against inflammatory diseases that are tied to factors like poor gut health,

low nutrient absorption, and hormonal imbalances. For the most protective effects, also aim to eat more

prebiotic foods.

Prebiotics are a type of non-digestible fibre that is found in foods like raw garlic and raw and cooked onions.

They’re important to overall health because they serve as fuel for probiotics, helping those good bacteria to

thrive and multiply in the gut.

 

Consume More Alkalizing Foods

Findings from certain studies suggest that consuming more alkalising foods—like fresh vegetables, fruits, and

unprocessed, plant-based protein sources—can help promote longevity by preventing plaque formation in blood

vessels, reducing muscle wasting, improving a sluggish metabolism, maintaining strong bones, and balancing

essential mineral levels.

 

An alkaline diet works by balancing the pH level of fluids in your body, as well as levels of key electrolytes.

Today, much of the food supply contains significantly lower levels of minerals including potassium, magnesium,

and chloride compared to diets of the past, while also containing more sodium. This double-edged sword puts a

lot of stress on the kidneys and digestive organs and can cause problems with normal bone formation, cellular

rejuvenation, and tissue repair.

Some of the best alkaline foods to incorporate into your diet include all types of veggies (especially those that

are green), berries and other fruit, green juices, sea vegetables like algae, nuts and seeds like chia or almonds, most

beans, and alkaline water.

 

Some Bonus Tips

It’s also important to note that while improving your diet can certainly go a long way in boosting your odds of

living a longer life, your diet isn’t the only factor that matters. Other lifestyle variables also contribute to ageing

—including dealing with high levels of stress, getting too little physical activity, and not getting adequate sleep.

So in addition to eating more antioxidants, healthy fats, fibre, and probiotics, you can protect both your physical

and mental health by making enough time in your life to rest, relax, move, socialise and have fun.

 

http://www.msn.com/en-gb/health

 

kalip


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