An anti-aging diet plan reduces inflammation
Did you eat a meal recently and think, “This tastes too good to be healthy.” Perhaps, you just celebrated another birthday, and now you’re thinking, “Am I getting to the age where I should start following an anti-aging diet plan?” If you’re not thinking this, I suggest that you start unless you want to live out your life battling common American diseases such as diabetes, heart disease, obesity, cancer and more.
The best thing in life isn’t a great meal; It’s great health. One of the most common reasons for disease and aging comes from inflammation. In fact, the primary source of inflammation comes from food. In a nutshell, the worst inflammatory foods are processed foods, fast foods, sugary or starchy foods (e.g. The American Diet).
So, how do you reduce inflammation? The #1 way is to eat an anti-aging diet plan which is full of anti-inflammatory foods. In this article, not only will I discuss eating anti-aging foods, but I’ll reveal anti-aging eating practices you don’t want to miss!
Oxidative Stress and Inflammation go hand in hand
Oxidative stress (OS)
This is the opposite of how many servings of organic, non-GMO fruits/veggies you eat. We’ll also add some pollution, stress, and toxins into the oxidative stress soup. Not to mention, smoking also elevates oxidative stress like crazy!
Oxidative stress is an imbalance between “reactive oxygen species” and our body’s ability to repair the damage. Recently, we learned free radical damage can cause mitochondrial dysfunction which must be repaired independently of the oxidative stress. ROS (free radicals) are basically unpaired electrons and are made when we exercise! However, don’t stop exercising! Recognize that you need more antioxidants to counter any ill metabolic effects.
Oxidative stress is involved in the development of cancer, Parkinson’s disease, Alzheimer’s disease, atherosclerosis, and more! It even makes you look older! Of course, the more anti-oxidant rich fruits and veggies you eat, the lower your level of oxidative stress. By definition, foods which lower oxidative stress are anti-aging foods. If you find it difficult to eat 15 servings, use the AWS Red/Green Superfood powder for shakes twice daily to get rid of your oxidative stress. If you’re not positive you have OS, see “symptom checker” quizzes on the home page and take the oxidative stress quiz which is “module 1.”
Ketosis for OS and Inflammation
Another way to lower oxidative stress (and also inflammation) is to switch from burning glucose for fuel to fat for fuel via a nutritional ketosis diet. This is gaining a lot of popularity in the medical literature despite the erroneous recent report by the AHA about the perils of coconut oil and saturated fats. The problem with saturated fats is when they are paired with sugar and carbs—not “clean proteins”—so just disregard that biased report. The second way to lower oxidative stress, inflammation (and per studies, extend human lifespan) is to practice intermittent fasting.
There are ways to combine both of these practices into your regular anti-aging diet plan. First, you should decide which type of intermittent fasting (IF) appeals to you. If you are combining IF days with ketotic days, do 2 non-consecutive days per week where you get yourself into ketosis with MCT oil. To follow, on those days restrict your eating window to 6-8 hours. If this is not perfectly clear, read the referenced articles and it will be. Your “baseline” eating plan will be your anti-aging diet plan AKA the anti-inflammatory diet. Note a healthy ketogenic diet has shown much promise as a way to prevent and even treat diseases such as coronary placqing and even cancer.
Eating “Right” vs. Eating “Wrong”
Oxidative stress and inflammation are not just caused by eating the wrong foods; they are also caused by not eating the right foods. The right foods include foods to lower inflammation, lower oxidative stress, and foods to boost your immune system. Glycation (blood sugar issues) is also a factor which is covered on this blog as well. How you eat can affect every area of how you feel. If you have issues with energy, sleep, GI tract, or simply can’t lose weight, just contact me if you have exhausted all of the website resources. It might just be your diet!
Foods play an enormous part in how well or not you age. Is your physician suggesting your symptoms of stress, tiredness, weight problems, muscle aches and joint pains are the cause of “normal aging?” Now, I’ll tell you that kind of thinking is dinosaur age medicine. If your doctor hasn’t asked you about what you eat, then he/she is missing the boat. I don’t blame busy primary care physicians who barely have enough time to treat patients at all. However, for this reason, do take control of your health care and continue reading blogs such as these.
The first step towards great health is diet. That’s what will start optimizing, for instance, your immune system and GI tract. Keep brain health intact to properly care for moods and cognition. There’s also no reason we can’t look young and never worry about dieting again! Your meal plans will all contain anti-aging foods as a part of your total anti-aging diet plan. In addition, you’ll see if ketosis or intermittent fasting “is for you.” Next, let’s discuss specific foods to add to your plan.
Naturally, anti-inflammatory foods include legumes such as chickpeas. (Note: All food should be organic and non-GMO.) Tomato juice is a perfect daily snack juice; add in spicy condiments to boost your immune system. High omega-3 fatty acid fish is great; be careful with the mercury content. The best choices are wild caught salmon and sardines. Oily fish, like salmon, mackerel, tuna, and sardines, are high in omega-3 fatty acids, which help reduce inflammation. However, be aware of what you’re eating because fish such as, for instance, tuna tend to have too much mercury.To get omega-3 benefits, you need to eat fish several times a week, and you should prepare it healthfully. In a 2009 study from the University of Hawaii, men who ate baked or boiled fish (as opposed to fried, dried, or salted fish) cut their risk of heart disease by 23% compared to those who ate the least.
To get omega-3 benefits, you need to eat fish several times a week, and you should prepare it healthfully. In a 2009 study from the University of Hawaii, men who ate baked or boiled fish (as opposed to fried, dried, or salted fish) cut their risk of heart disease by 23% compared to those who ate the least.
Not a fan of fish? Consider fish-oil supplements. They can cut inflammation, although a 2013 study found that if a diet is too high in omega-6 fatty acids (found in processed foods and vegetable oil), fish-oil supplements may spur inflammation.Translation: Be careful where you get Omega 3s (not at Cosco’s!) and not 3+6+9. Make sure that the DHA/EPA ratio is a minimum of 3:1. If you are eating a lot of grass fed meat, you’ll want to reduce your omega-6:omega-3 ratio by taking omega-3 supplements.
Dark leafy greens
Studies suggest that vitamin E may play a key role in protecting the body from pro-inflammatory molecules called inflammatory cytokines. One of the best sources of this vitamin is dark green veggies, such as spinach, kale, broccoli, and collard greens. Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals—like calcium, iron, and disease-fighting phytochemicals—than those with lighter-colored leaves.
Another source of inflammation-fighting healthy fats is nuts. In particular, choose almonds which are rich in fiber, calcium, and vitamin E. Also, walnuts have high amounts of alpha-linolenic acid which is a type of healthy omega-3 fat.
You now are “armed and ready” to clean up your diet, get healthier, lose a few pounds, and even look younger!