You know that saying, ” Practice what you preach”? Well, when it comes to aging well and staying healthy, it might be time to put some practice into action. In other words healthy aging, stop eating junk food, sugar, and refined carbohydrates in your 20s and 30s, and replace them with healthier options. Aim to eat more whole-foods based diets rather than high-carbohydrate ones as you age. This will reduce the risk of developing chronic disease and may also help you stay looking young longer.
What is the difference between healthy eating and “eating clean”?
Healthy eating is a term used to describe a variety of diet choices recommended by dietitians and nutritionists. These include eating a wide variety of whole foods, including legumes, vegetables, fruits, whole grains, fish, walnuts, and olive oil. They are often low in saturated fat and cholesterol and rich in fiber and carotenoids. Healthy eating and healthy aging can also include consuming a small number of dairy products, nuts, seeds, and vegetables. Healthy eating is not synonymous with “vacuous eating.” On the contrary, healthy eating is about eating real, whole foods and choosing healthier options when available. Healthy eating does not have to be boring, and it does not have to be complicated. There is no one “right way” to eat healthily. The only requirement is that you eat healthy foods.
Why is it so hard to stay healthy as we get older?
As we get older, our bodies become more complex, and so do our eating habits. We also become less able to control our appetites. This means that it is more challenging to eat less often. Not only do our stomachs grow larger with age, but so do our waistlines. The reason we get less active as we grow older is also a big reason why we get less healthy. After all, our muscles need more energy to maintain the same amount of muscle tissue as we had when we were younger.
What can you eat to age well and stay healthy?
Many foods can make you feel old, unhealthy, or both. The key is to know the difference. For example, foods that make you feel old include candy and sugary drinks, sugary snacks, and foods that cause a rapid rise in your blood pressure. Additionally healthy aging, certain foods can make you look old, including animal foods (beef, pork, lamb), refined carbohydrates (white sugar and high-fat dairy), and excess sodium intake. Healthy eating does not have to be boring, and it does not have to be complicated. There is no one “right way” to eat healthily. The only requirement is that you eat healthy foods.
The low-sugar, high-fat diet
The low-sugar, high-fat diet is one of the most successful nutritional strategies for turning around Type 2 diabetes. It is very low in carbohydrates and proteins, and high in natural fats. To achieve this, many diets recommend providing fat calories instead of carbohydrates.
However, the low-sugar, high-fat diet is not a diet that recommends eating nothing but fat. It is a healthy eating plan that can also include a small amount of protein and even small amounts of fibrous (non-meat-based) foods. A low-carbohydrate, high-fat diet is not a healthy eating plan by any stretch. It is more of a restrictive diet that should be avoided by anyone with diabetes or underlying health conditions.
Omega-3 fats for heart health
Omega-3 is a family of fat-soluble vitamins that play an important role in heart health. It is believed that Omega-3 can prevent cardiovascular diseases, like heart disease and stroke, and even promote memory and prevent cognitive decline. Many foods contain Omega-3, including marine fish, walnuts, flaxseeds, certain oils, and certain kinds of seafood. Omega-3 can be attained through diet alone or supplemental foods. The American Heart Association recommends that people with heart conditions consume 2-3 grams of omega-3 per week. It is not clear whether these amounts are safe or effective.
Dark leafy greens for disease prevention
Dark leafy greens are a rich source of vitamins and minerals, including vitamin B-12, vitamin A, iron, zinc, selenium, and manganese. Many people who consume a predominantly plant-based diet do not get enough B-12 and vitamin A, which is why it is important to get a shot of vitamin B-12 and D as well as zinc when you are older. Dark leafy greens are a good source of both nutrients.
Hate to put a damper on your day-to-day living, but you’re not getting any younger. What do you need to do to age well and stay healthy aging? Start eating healthier and adding more fiber to your diet. You will feel so much better, and you will see results in a shorter time. Eating healthy will not just make you feel good, it will also help you stay healthy and young for longer.