The general guidelines for the anti aging diet are to keep your calorie consumption low, saturated fat intake down and eat plenty of vegetables, fruits and whole-grains, while cutting down on salt and sugar.
Following is a general guideline for antiaging diet. If you eat according to following diet plan, your body will remain fit as you age. Seniors can treat this anti-aging diet as a seniors diet. Eat fewer calories than you need so that you can gradually lose any excess weight.
Anti Aging Diet and Lifestyle
The lifestyle changes and an anti-aging diet rich in vegetables, fruits, whole grains, legumes and soy products; walking for half an hour a day, and an hour of daily meditation can raise the body's levels of telomerase enzyme, which is involved in controlling the aging process, according to research led by Dr Dean Ornish and reported in the Journal Lancet Oncology in Sept 2008.
Telomerase fixes and lengthens telomeres chromosomes that control longevity.
Eating less can help older adults improve their memory, reduces the risk of heart disease and boosts cognitive ability, suggests a study published in Proceedings of the National Academy of Sciences in January 2009.
Daily eat a balanced diet that is rich in dietary fiber, protein, carbohydrates, calcium, vitamins, minerals and other nutrients including vitamin D.
Eat three to five servings of fresh fruit vegetables each day. Eat a large raw-food salad including a wide a variety of vegetables as chicory, spinach, broccoli, kale, lettuce leaves, watercress, carrot, peas, tomato, cucumber, beetroot, seeds, nuts, and other anti aging foods.
Vitamin D & Aging
Older people are likely to have a vitamin D deficiency due to the natural aging process and changes in lifestyle so they are at risk of developing heart disease and diabetes. They can reduce their risk by spending more time in the sunshin to boost vitamin D in the skin, a study by Dr Oscar Franco at Warwick Medical School suggests, as published in Diabetes Care Journal 2009.
- Drink more water
Drinking eight glasses of water every day will improve overall health. You will not have common problems associated with dehydration such as headaches, lack of energy, tired and lethargic sensations, hot flashes and sour joints and muscles.
- Do not skip meals
Consume five small meals and snacks throughout the day. You should eat something every 4 hours during daytime.
- Limit on fat
Avoid foods high in saturated fats (animal products such as beef, dairy products and lard) and tansfatty acids (cakes, cookies). These fats increase cholesterol level and weight. Note that a moderate amount of dietary fat is essential to maintain a healthy weight.
- Eat whole grains
Wholesome foods are higher in nutrients and lower in fat.
- Simple carbohydrates
Limit your intake of refined sugar, soft drinks and foods made with white flour.
Cut down your salt intake. Too much salt is not good for health. Pickles, tined foods and fast foods are loaded with salt. Foods high in salt
- Minimize stress
and maximize your ability to handle stress by balanced healthy life-styles. Learn stress management techniques.
A nutrition loaded diet in combination with some physical activity will prevent disease and improve quality of life.