Published: 09/21/2012 - Updated: 06/02/2016
What causes aging? Regardless of our tremendous efforts to stop time, it is impossible. What we can do is delay it to look more healthy and fabulous for longer. To accomplish this, we must know what the enemies are:
Oxidation: as the tissues and organs get tired and weak with the time, the generation of free radicals or incomplete cells happens, which harm the stability searching neighboring healthy cells.
Inflammation: accelerates the aging process, causing overweight and particularly affects the nervous and cardiovascular systems. It is the first reaction of the body against infections and irritation. Stress and poor diet can cause inflammation.
Glycation: Prevents the proper functioning of the internal organs and causes wrinkles. Glucose molecules bind to proteins harming the tissues, making them less flexible.
DNA: As a person gets older, their DNA works increasingly worse, hurting the ends of the strands, called telomeres. There are many factors that can accelerate the shortening of the strands, but some habits can help keep them long and strong.
Diet is one of the ways you can help delay aging, the following may be helpful:
Beware of the grill
Although grilling food is considered simple, easy and tasty, it is a key factor in glycation, because so many PGA generates heat (advanced glycation end products). The more PGA you have in your body, the greater your cell damage. Opt for cooking methods with less heat, as steam, poach or use a slow cooker. We also recommend seasoning meat with lemon or vinegar to increase acidity
More fruits and vegetables
Eating fruits and vegetables rich in antioxidants helps in cleaning free radicals, so add them to your meals. Oranges, grapes and blueberries together have a powerful antioxidant effect than the effect of each one alone.
A recent study found that people who drank 3 to 5 cups of coffee a day were 65% less likely to develop Alzheimer's disease or dementia. Also relates coffee consumption with reduced risk of cardiovascular disease, Parkinson's and some cancers.
It is famous for its antioxidant benefits for heart health. Recent studies show that it improves vision and athletic endurance. Find 50% cocoa chocolate at least.
The best supplements
No health expert will deny that the best way to get the nutrients our body needs is through food. However, there are some cases in which certain supplements are justified. When you go to choose a supplement, consider the following:
Extra Omega-3: If you do not eat several servings of fatty fish per week, you are not getting the benefits of its powerful fatty acids, which reduce the risk of heart disease and help strengthen the brain; you need to consume about 1000 to 2000mg per day.
Vitamin D: The lack of vitamin D has been linked to premature aging, depression, osteoporosis, low immunity and heart disease.
Hormones: Some rejuvenation clinics use human growth hormone (HGH) and dehydroepiandrosterone (DHEA), two substances that our body produces less and less as we get old. However, this therapy, administration of both substances, apparently increases the risk of arthritis and diabetes.
Exercise to feel young
Exercise is so powerful, it can improve telomeres. When we exercise, muscle mass increase. Avoid muscle mass loss, which is associated with age, heart disease, diabetes and insulin resistance.