There’s no turning back time, though an anti-ageing diet may slow the process.
Many who notice a crinkle around the eyes or smile lines turn to skincare or beauty treatments first. While this may help conceal visible signs of ageing, slowing the process internally starts with what we put in our bodies. A nutrient-rich diet not only enhances the glowy look of youth, but helps stave off age-related diseases, including osteoporosis, diabetes and heart disease.
Reverse the signs of ageing with a diet consisting of plenty of fruits and vegetables to increase your intake of vitamins and minerals, as well as herbs, spices and green tea, which are known for their antioxidant properties. Food with high levels of ellagic acid, biotin, and vitamins C and E, are natural collagen boosters that enhance the skin’s texture and firmness.
An anti-inflammatory diet is recommended for all ages. As a general rule, foods consumed in their most natural, unprocessed state are most beneficial, with ginger and turmeric particularly effective for aiding DNA repair. During your twenties and thirties, focusing on unprocessed foods is a great way to boost nutrient intake, and develop a mindful approach to what you consume and how it makes you feel.
In your forties, fifties and beyond, including adequate protein in every meal helps to maintain lean muscle. Matcha and green tea are thought to support the metabolism, which tends to slow as we age. Omega-3 rich foods like fish, chia seeds and flax seeds can help reduce the symptoms such as the onset of hot flashes experienced by menopausal women.
• Olive Oil
The monounsaturated fats in olive oil are known to lower the risk of heart disease and even cancer. They contain polyphenols, powerful antioxidants that may help prevent age-related diseases.
Yoghurt is rich in calcium, which may help prevent osteoporosis, and contains ‘good bacteria’ to maintain long-term gut health.
This abundant source of omega-3 fats can help prevent cholesterol build-up in arteries.
Compounds in blueberries mitigate inflammation and oxidative damage, which are associated with age-related deterioration in memory and motor function.
Rich sources of unsaturated fats, nuts are concentrated sources of vitamins, minerals and phytochemicals, which include antioxidants.
An anti-inflammatory, anti-ageing powerhouse providing the vitamin your body needs to produce collagen.
High in inflammation-fighting fatty acids, and contain a variety of essential nutrients
Indulgences to Limit
• Crisps and chips
Deep-fried foods lead to inflammation, while trans fats up your risk for heart disease.
• Doughnuts and sugary pastries.
These are thought to be linked to the development of wrinkles.
Written exclusively for THIA Wellness by Stephanie Shiu.