Can Food Prevent Ageing?

Most of us are aware that food has the power to prevent certain illnesses. Did you know that food can actually also drastically slow down the aging process and reduce the appearance of wrinkles?
It certainly can, if you know which foods you should be eating. Lee Holmes has identified many of these key foods which help fight inflammation in her book Supercharged Food.
According to Holmes, foods full of antioxidants, such as vegetables help to prevent inflammation by destroying free radicals and reducing cellular damage throughout your body.

Water free radicals?

Free radicals are oxygen molecules which have become unstable due to things such as pesticides, stress, and damaging UV rays from sunlight. If the damage cells are skin cells, then the free radicals will calls wrinkles due to collagen breakdown.

How does your body respond to free radicals?

Well, according to Holmes, your bodyís response to free radicals is inflammation. The long-term effects of inflammation can actually lead to a weakened immune system and a greater chance of developing cancers or chronic diseases.
In 2006, Holmes began studying anti-aging benefits and healing powers of different foods after being diagnosed with a severe autoimmune disease. Thankfully, she completely recovered after changing her diet and is currently healthier than ever before.
What foods should be avoided?
There are many foods that you should actually be avoiding if you have a poor immune system. Foods such as cow’s milk, soy products, and we are very difficult for many people to digest. One exception to this, however, is raw organic butter which is easier to digest than many other dairy foods and has large amounts of essential vitamins and minerals. Another exception to this can be fermented soy products like tamari, tempeh, and miso, so long as they are consumed in moderation.
You should also be avoiding processed foods which have many additives and are high in artificial ingredients as they can wreak havoc when consumed on your immune system.
Another key food to be avoiding is sugars. Sugar has been connected with a plethora of illnesses such as autoimmune diseases, diabetes, heart disease, and an increased risk of cancer. All sugars should be limited as much as possible, including fructose, which comes from fruit. A good rule of thumb is to try to stick to one or two pieces of fruit daily. When cooking, you can substitute things such as Stevia instead of regular sugar.
Salt is also another food that you should be avoiding as much as possible. It is known to cause high blood pressure as well as heart disease and should be used sparingly. A good alternative for normal salt is sea salt, as it contains anticaking agents.
The last of the foods that should be avoided as much as possible, is man-made fats. What are man-made fats? These are typically known as Tranís fats which are often found in fried fast food and packaged foods. They are known to cause an increased risk of heart disease. What fats should you be eating? You should try to find fats such as cold pressed extra-virgin olive oil, nut and seed oils, and even coconut oil in moderate amounts.
What anti-aging food should you be eating?
The first on the list of anti aging foods are onions as they contain a very high level of quercetin. Quercetin is an antioxidant which can help your body strengthen damaged cells. Onions are also known to help to increase your good cholesterol levels.
Next up on the good foods list is garlic. Garlic is a wonderful food which can help promote your bodyís natural germ fighters known as white blood cells. It can also aid your body in reducing harmful cholesterol levels, and decrease your blood pressure.
Another food you should be trying to eat often is broccoli as it is one of natureís most powerful immunity boosters. It has very high levels of vitamin C in magnesium which can aid your body in developing a stronger immune system.
While we are certainly a food to avoid there is a grain-like seed that is known to help your body build muscle and repair damage cells. This food is known as Quinoa and contains all of the essential amino acids the muscles in your body require.
One great veggie that you should be including in your daily diet to help prevent aging is kale. Kale is loaded with vitamins and minerals, as well as lutein, which is a very important and often undiscussed nutrient.
Next up on the list is an amazing source of omega-3 fats which is known as the ultimate nutrient or anti-aging. What food source contains these high levels of omega-3 fats? That would be wild salmon. Not only does it have very high levels of omega-3 fats, but it also has a lot of vitamin D and selenium. This nutritional powerhouse can help you develop healthy hair, nails, skin, and bones.
You should also be including nuts in your diet as they contain high levels of the amino acid arginine as well as fiber, minerals, vitamins, potent phytochemicals and many healthy oils.
Another veggie that you should be consuming aside from kale, is spinach. Spinach is loaded with vitamins K, E, C, folate, iron, and carotenoids, just to name a few of itsí phytonutrients and antioxidants.
One more great source of omega-3 fatty acids is sardines. Sardines are also beneficial to your diet as they contain numerous minerals such as iron, calcium, potassium, zinc, and magnesium. If that isnít enough for you, sardines also have very low levels of mercury.
The last food to you should be consuming often is eggs. Eggs are known to have every vitamin except for vitamin C and they also have very high levels of protein.

Best Diets for Seniors

In the year 2015, a group of nutrition and health practitioners produced a list of twenty-five Good food diets. Many factors, including loss of weight and effects of the food to the heart to ensure a healthy heart and ways of controlling both type one and type two diabetes. The following are some of the best foods for old peoples in the United States:

Less Calories/ More protein

According to the dental practitioner Amy Campbell, Mediterranean foods, TLC and the DASH are the ultimate choice. They help in weight loss and regulating diabetes and high blood pressure conditions. They are good diets for older people with diabetes and high blood pressure since they ensure a healthy body.

Campbell says that obesity and overweight are often common in older people, the sole reason is because people are living a longer life. It is most common among older people. It is always required to have a lower calorie level as we grow old, refraining from eating a lot of foods as one may have needed in his twenties or thirties is not healthy. Old women need calorie levels of approximately 1600 to2200 each day depending on their activity during the day. Younger ladies need to consume foods to maintain a calorie level of 1800 to 2200 daily. Older men are supposed to operate in the range of 2000 to 2800 each day, in contrast to young men who need 2200 to 3200 calories for young men.

Protein is the most fundamental diet for older, weak people. Protein demand increases as one age. Lack of sufficient protein level in older people leads to the complication like lower immune function and osteoporosis.

It is not a must that one should follow a strict diet menu, a diet rich of protein is good enough each day. Animal protein is not needed in every meal bit other protein supplements are good. Meals like cereals and meals entailing toast and tea. There also exist relatively cheap protein from cereals like lentils, beans along with chickpeas.

Ornish diet with less fat consumption is good for older people’s health. Following this diet could be hard on them and is not necessarily that important. It is also that important to have the Biggest Loser diet since it is cumbersome.

Diets should be made easy and flawlessly integrated into one’s lifestyle. The most important ones are very critical. Those that maintain a healthy living and easy to adhere to are the best one can ever have.

Simplicity and Balance

According to the director of preventative cardiology at Chicago university medical center and best diets expert Michael Davidson, simple diets are good since they are easy to follow and cheap to maintain.  By assigning foods several grading based on their calorie level when ingested, and regulating them daily to allow you monitor weight gain each day, this is affected by many factors including your sex, weight, height, and age.  It does not involve a lot of thinking bus easy planning strategy. This can be very challenging for older people to maintain.

Considering long term gains from diets other than only short term solutions was an important factor that was considered to achieve the best diet ranking. The main thing here is to realize that it is not how much you consume, but the combination of what you have consumed. For old people choosing wisely, your diet will ensure a very healthy body and advanced immunity system.

Iron deficiency is common in older people, according to Davidson. To curb this they should include red meat in the diets to boost their blood iron level. According to the ranking, the Paleo diet was ranked lower, but it is a good diet. It adds some hype, but the concepts are not far out of place, like eating complex carbohydrates and lean meat is important. Old people should regularly ingest foods with fibers and carb to improve their digestion and ensure good dental health.

Cardiac health and diabetes

People with diabetes are advised to stick to the Mediterranean and the DASH diet for both prevention and management. These diets incorporate several foods, including the cars. The American Diabetes Association recommends these two diets to those people affected by these diseases.

People with high cholesterol levels have to stick to food with very low-fat contents. These foods include dairy products, lead red meat, and fish. Avoiding sweet baked foods since they contain trans fats, trans fats are very bad as compared to other fats we ingest.

Australian Lifestyles, Past And Present

In modern days, we may not drink as much but we are heavier and size of our plate and bust increased. So how about our lifestyle? Have it changed a lot over those years?

Alcohol Consumption Has Decreased
Annual Consumption Of Alcohol Per Person

1974: 13.1 litres
Present: 10.4 litres

Although, we’re not drinking as much as we did in the 1970s, we are consuming more alcohol now than we did in the 1990s. The Australian Bureau of Statistics proved that. Amount of alcohol per person consumed reduced from 13.1 litres in 1974 to 9.8 litres in 1995 which is the lowest since the record started to be taken. After that, consumption level has been increasing steadily and reached 10.4 litres in 2009. Total alcohol consumption has gone up in the last half century, because our population grew. The Australian Bureau of Statistics shows that sum of alcohol consumption in Australia has increased from 68 million litres between 1960 and 1961, to 183 million litres between 2008 and 2009.

Women’s Weight Has Increased

1983: 63.4kg.
Present: 67.7kg.

According to a record by the Australian Bureau of Statistics in 2005, Australians have gradually been increasing their weight. Compared to 1990, the average weight of men in 2005 increased by 6.2kg to 83.6kg, and the weight of women increased by 5.1kg to 67.7kg. These increases are not consistent with increase in height. Therefore our collective body mass index also increased. The mean BMI for male was 25.5, and 24.3 for female in 1983. According to a record by Cancer Council of Victoria study, the figure increased to 27 for male and 26 for female by 2008. And this is not the end of bad news. According to the record by the Australian Bureau of Statistics in 2005, the ratio of overweight or obese people were 54 per cent of the population, which was 9 % increase form an increase of 1995.

Women’s Size Have Increased

1926: bust 87.5cm, waist 73cm and hips 97.5cm.
Present: bust 92cm, waist 74cm and hips 99cm.

As we have been increasing our weight, it’s understandable that our clothing sizes have been getting bigger as well. A Berlei study in 1926 recorded the average size of a woman aged between 25 to 39 as bust 87.5cm, waist 73cm and hips 97.5cm. It was a standard size in the fashion industry for many years. The most recent survey was conducted by Sharp Dummies in 2004. The purpose was to making mannequins. The average sizes were bust 92cm, waist 74cm and hips 99cm. only other records on womenís size was the results by survey of Women’s Weekly readers in 1969.

Dinner Plate Sizes Have Increased

1970s: 25cm diameter.
Present: Between 29.5cm and 31cm diameter.

Brian Wansink, director of the Cornell Food And Brand Lab claims the average size of dinner plate in the US has gone up 36 % since the 1960s. Although Australian plate sizes have not gone up in such a dramatic scale, still the US products have been influencing ours, claims Sam Gordon from Robert Gordon Australia, a ceramics producing company established in 1979. The average size of the plate was 25cm diameter in 1970s, while modern dinner plates by Robert Gordon for the hospitality industry is between 29.5cm and 31cm. These changings of plate sizes could affect our idea of food portions, which could directly put impact on our increasing weight, a Canadian study claims.