Diet plan for anti ageing mainly focus on eating healthy. In order to slow down the aging process, you should note that it is necessary to eat in moderation and exercise regularly so as to maintain a healthy weight. The fact that there is such a thing called an anti-aging diet plan means that eating well has something to do with slowing down the aging process.
YOUR ANTI-AGEING NUTRITION PLAN
The Anti-Ageing Cookbook was one of the first cookbooks I wrote about 15 years ago. I’ve always been fascinated with ageing and skin health, which stemmed from my years of growing up as a beach lover and my mother and great Polish aunt being stringent on my time spent in the sun.
Yes, it’s true that genetics plays a vital roll in how we look and age, but so does healthy living. We cannot stop the ageing process, but it is now a well known fact that the foods we eat and what we drink plays a significant role on how well we age. Just as you fill your car with premium fuel to maximise performance, we should also choose the best possible foods for our body. The right nutritional choices along with a healthy lifestyle can keep you youthful at any age.
I’ve seen changes in my body, in how it looks and behaves, especially after 40. The skin is a little dryer, your ideal weight and muscle density needs that bit of extra attention and extra effort.
My great Polish grandmother taught me about the value of good food and the benefits to your body which will show through your skin, hair and overall health. Her anti-ageing nutrition plan was simple….it includes healthy fats from olive oil, avocado and fish, antioxidants from fresh vegetables, and fruit from her home garden, a healthy lifestyle that was very active, plenty of sleep and a wonderful 80/20 approach to diet that included a little red wine and chocolate.
For me health and wellness comes from the food you eat as well as your lifestyle. A nutrition plan from wholefoods give strength and structure to your skin, help bones stay strong, reduces symptoms of menopause and keep your weight in check.
AT ANY AGE: CHOOSE ANTI-INFLAMMATORY FOODS
Foods can be pro-inflammatory or anti-inflammatory. Pro-inflammatory foods promote wrinkles and accelerate ageing and storage of body fat. Pro-inflammatory foods include refined sugar, artificial sweeteners, processed cereals, processed meats, white flour and trans fats.
I believe that food is most healing when it is close to its original state and has the properties to heal and nourish, which is why I choose lots of vibrant, anti-inflammatory foods in my diet. These include ginger and turmeric, which I use in my healthy risotto, soups and stocks. Studies have linked ginger to lowered joint pain caused by the chronic inflammatory conditions osteoarthritis and rheumatoid arthritis. According to a study published in the Asia Pacific Journal of Clinical Nutrition, turmeric and curcumin have shown potential to prevent DNA damage and help DNA repair. That’s good news for preventing disease and slowing down the ageing process.
Anti-inflammatory foods I enjoy on a daily basis include dark leafy greens, Healthy Chef Matcha Green Tea, Healthy Chef Turmeric Latte, extra virgin olive oil and berries.
IN YOUR 20’s and 30s: A NOURISHING WHOLEFOODS DIET
A nourishing, unprocessed diet is key for boosting your intake of essential nutrients and antioxidants, keeping a healthy weight and reducing your intake of empty calories. This is the time where you really need to focus about the foods you are putting into your body and whether they are making a positive or negative effect to your health.
Avoid excess alcohol consumption as it dehydrates the skin and makes you prone to more lines and wrinkles. An occasional glass of red wine has some good health benefits – but remember moderation is key.
I love including Everyday Greens into my daily routine as it gives me a convenient source of alkalising antioxidants in a quick and convenient drink.
Matcha is also wonderful if you need that little caffeine kick in the mornings with energy that lasts all day long.The rich concentrations of chlorophyll found in Matcha work to alkalise the body, helping your skin look clearer more radiant.
IN YOUR 40s & 50s: A DIET RICH IN PROTEIN, HEALTHY FATS + ANTIOXIDANTS
Keeping my own weight in check is a little harder these days and I have to work extra hard not only on my diet, but on my levels of stress and getting quality sleep. Foods that are most helpful during peri-menopause and menopause are omega-3 rich foods such as oily fish, chia seed and flax seeds. A study published in The American Journal Of Clinical Nutrition showed that a diet rich in omega 3’s helped to reduce the frequency of hot flashes in menopausal women.
I also strive to include more protein into my diet which helps to maintain lean muscle, support a healthy weight as well as nourish my firmer healthier skin.
Weight gain is also a very common complaint after the age of 40. Studies show that having more muscle mass, not only increases your metabolic rate, it also protects the body against insulin sensitivity and weight gain. Making sure you include adequate protein at every meal meal will assist in maintaining lean toned, muscles. I also aim to do thirty minutes of weight bearing exercise most days as it helps counter the effect of bone loss and it increases my overall strength.
I also sip on Matcha and Green tea most days as it naturally has metabolism boosting and thermogenic affects in the body, meaning it gently supports weight loss. You can read more about matcha in my post, The Secret to Anti-Ageing,
I also make sure to get a good night’s sleep most weekdays as lack of sleep has a profound negative effect on my immune system and how my skin looks. Good quality sleep rebuilds energy stores, regenerates the body and makes you feel amazing!
Foods with Anti Ageing Properties
Several studies prove the anti-ageing properties of berries. Berries like strawberries and blueberries are rich in antioxidants and have a range of health benefits. One of the health benefits includes reducing hypertension and thus improving cardiovascular health. In addition, berries contain anthocyanins, a flavonoid having antioxidant properties. As a result, it reduces free radical damage. Furthermore, it results in younger-looking skin.
The antioxidant properties of berries also help to improve skin and hair. Many types of berries also have anticancer effects because of their antioxidant properties. In addition, berries prevent the body from various degenerative diseases.
You can find this fruit in every household as it is pocket friendly, nutritious, and has high potassium levels. In addition, it has high magnesium, potassium, and vitamin C. These vitamins and minerals help to get younger-looking skin. It helps to keep the skin tight, firm and prevents sagging of the skin. In addition, the nutrients in bananas have antioxidant properties, which have a protective effect against skin ageing.
The water content in bananas helps to hydrate the cells, have a firming effect on them, and ultimately on your skin too.
For banana – 100 grams contains:
- Calories: 112
- Protein: 1.37 g
- Carbohydrate: 28.7 g
- Fat: 0.416 g
- Fibre: 3.28 g
- Vitamin C – 7 mg
- Potassium – 88 mg
- Calcium – 17 mg
- Phosphorous – 27.7 mg
- Sodium – 36.6 mg
- Magnesium – 34 mg
3. Fatty Fish
Fish like tuna, mackerel, sardines etc., have good fat, known as unsaturated fat. In addition, it contains omega-three fatty acids, polyunsaturated fatty acids and monounsaturated fatty acids. These all are anti ageing foods that have anti-ageing properties and help to make the skin look younger. Furthermore, they speed up the rate of metabolism in the body and provide early satiety. As a result, they also help to lose weight.
Fatty fish is very nutritious. They have a high biological value protein that is quickly metabolised in the body. Apart from good fat and protein, fatty fish contains minerals like magnesium, selenium, etc. and fat-soluble vitamins like A, D, E, K. Research suggests that fatty fish have anti-ageing properties. Moreover, it helps to maintain a healthy heart, good cognitive function and helps to regulate blood glucose levels.
Studies have proven the potential anti-ageing of avocado. It is the only fruit with good fats like PUFAs and MUFAs. These fats come under omega-three fatty acids that are very beneficial to your health.
Avocados are rich in potassium and antioxidants. These nutrients help in anti-ageing by acting as a protective agent against free radical damage to the skin. Furthermore, potassium helps maintain the osmolality of the body.
The antioxidants in avocados also protect the body from degenerative diseases like cancers, Parkinson’s disease etc.
The Nutritional Value of Avocado for 100 grams is as follows: –
- Calories – 160 kcal
- Carbohydrates – 8.53 g
- Proteins – 2 g
- Fats – 14.7 g
- Fibre – 6.7 g
- Moisture – 73.2 ml
- Calcium – 12 mg
- Magnesium – 29 mg
- Phosphorous – 52 mg
- Potassium – 485 mg
- Sodium – 7 mg
- Vitamin C – 10 mg
- Vitamin A – 7 mcg
- Folate – 81 mcg
- Choline – 14.2 mcg
- Vitamin K – 21 mcg
5. Chia Seeds
There is a wave of chia seed addiction for health freaks because of their tremendous benefits. Also, it is known as one of the best anti-ageing food that contains a high content of good fats and omega-three fatty acids called alpha-linolenic acid (ALA). These healthy fats aid in anti-ageing and provide healthy and younger-looking skin. Along with this, chia seeds are rich in fibre.
Other benefits of chia seeds include blood pressure management, anti-inflammatory effects, weight loss properties, etc.
The nutritional value of chia seeds for 100 grams is as follows: –
- Calories – 534 kcal
- Carbohydrates – 28.9 g
- Proteins – 18.3 g
- Fats – 42.2 g
- Fibre – 27.3 g
- Moisture – 6.96 ml
- Calcium – 255 mg
- Iron – 5.73 mg
- Magnesium – 392 mg
- Phosphorous – 642 mg
- Potassium – 813 mg
- Sodium – 30 mg
- Zinc – 4.34 mg
- Selenium – 25.4 mcg
- Folate – 87 mcg
- Choline – 78.7 mcg
Handful of nuts are a good option when you want something while binge-watching. They are a good source of plant-based protein, fat, fibre and contain vitamins A, D, E, and K and high amounts of magnesium.
Regular nut consumption aids in anti-ageing and gives a golden glow to the skin. Nuts also lower the risk of obesity, type 2 diabetes and heart diseases. In addition, regular consumption of nuts boost memory and enhances cognitive function. Healthy munching options for nuts include almonds, walnuts, cashew nuts etc. However, you should not consume salted nuts as they lead to a rise in blood pressure due to the high salt content.
Walnut is the best nut for anti-ageing. The omega-3 content in walnuts makes them an excellent food to prevent ageing.
Beans are one of the best anti-ageing foods. In addition, they are very healthy for the heart because they are fat-free and contain ample proteins. All beans have anti-ageing properties due to their high antioxidant levels.
They also help to regulate blood sugar, lower cholesterol, and are a good source of potassium and magnesium. Furthermore, their folic acid is also good for the brain.
8. Olive Oil
Olive oil is a wonder oil made by nature to benefit you. Whether you consume it or apply it to your body, it is high in oleic acid, an essential fatty acid for optimum functioning. In addition, this fatty acid has anti-inflammatory properties that are an anti ageing, aids weight loss, regulates blood sugar levels and keeps the heart healthy. Studies prove the practical benefits of olive oil on human health.
Diet Chart For Anti Aging
About Diet Chart Food Items To Limit Do’s And Dont’s Food Items You Can Easily Consume
With growing age, the body is exposed to considerable harm, often unknowingly which is due to the unhealthy lifestyle choices. The challenges of looking after oneself have become increasingly tougher due to the fast-paced nature of the modern world. Ageing is an eventuality that befalls every one and it is essential to be armed with a diet that safeguards from its ill effects – the anti-ageing diet.
Anti-ageing diet comprises of food items rich in certain nutrients such as antioxidants and proteins which lead to improvements in vital bodily functions and ensure the body in the pink of health.
Food items rich in dark chocolate contain low levels of sugar. They are also rich in antioxidants. Consumption of dark chocolate in moderation helps in anti-ageing. Including green leafy vegetables like spinach in the diet avails the benefits such as weight loss and glowing skin. Legumes such as urad dal and chickpea contain healthy quantities of iron, vitamin B-12 and folic acid, which help to fight ageing. Nuts, particularly walnuts are replete with antioxidants and are known to foster brain health and prevent cognitive impairment in older adults. Olive Oil is considered to be one of the healthiest and most nutritious oils due to its antioxidant rich properties, which halt ageing process.
|Breakfast (8:00-8:30AM)||Chicken sandwich(4 slice bread) + 1 cup skimmed milk.|
|Mid-Meal (11:00-11:30AM)||1/2 cup pomegranate.|
|Lunch (2:00-2:30PM)||Veg pulav rice 1.5 cup+ 1 cup Soya Chunk curry+ 1/2 cup Low fat curd.|
|Evening (4:00-4:30PM)||1 cup light black/ Green tea+ 2 biscuit.|
|Dinner (8:00-8:30PM)||3 roti/ Chapathi+ Ladies finger subji 1/2 cup.|
|Breakfast (8:00-8:30AM)||chappati-4+ Egg roast 1/2 cup/ 1cup egg curry( 2 egg)|
|Mid-Meal (11:00-11:30AM)||Almond milk shake with dark chocolate 1 glass.|
|Lunch (2:00-2:30PM)||4 Roti+1/2 cup salad + Salmon curry ( 180 gm fish)+ 1/2 cup cabbage subji.|
|Evening (4:00-4:30PM)||1/2 cup kale+ Pecans salad.|
|Dinner (8:00-8:30PM)||3 Roti / chappathi.+ Tomato subji 1/2 cup.|
|Breakfast (8:00-8:30AM)||Rice dosa 3+ Brussel sprouts masala 1/2 cup|
|Mid-Meal (11:00-11:30AM)||1 glass blue berry/black berry milk shake|
|Lunch (2:00-2:30PM)||1.5 cup rice+Kidney beans curry 1 cup + 1/2 cup cucumber salad+ Ladies finger subji 1/2 cup.|
|Evening (4:00-4:30PM)||Chicken bone broth 1 cup|
|Dinner (8:00-8:30PM)||Wheat dosa 3 + 1 cup Bitter guard subji.|
|Breakfast (8:00-8:30AM)||Moon dal cheela 3 + Tomato chutney+ 1 glass skim milk.|
|Mid-Meal (11:00-11:30AM)||2 medium orange|
|Lunch (2:00-2:30PM)||4 chapati+ Grilled chicken 150 gm+Kale salad with olive oil.|
|Evening (4:00-4:30PM)||Brown rice flakes poha with nuts 1 cup.|
|Dinner (8:00-8:30PM)||Broken weat upma 1 cup+ 1/2 cup green beans subji|
|Breakfast (8:00-8:30AM)||Mushroom Paratha 2 + Tomato chutney.|
|Mid-Meal (11:00-11:30AM)||plane Yoghurt with raw vegetables / grilled vegetables -1 cup|
|Lunch (2:00-2:30PM)||1/2 cup rice + 3 medium chappati+ Fish masala 1 cup( fish 180 g)+ Snake guard subji 1/2 cup.|
|Evening (4:00-4:30PM)||Avacado milk shake 1/2 cup.|
|Dinner (8:00-8:30PM)||3 Roti/ chapati+ 1/2 cup mix veg curry|
|Breakfast (8:00-8:30AM)||4 Idli + Sambar 1/2 cup+1 table spoon Gren chutney/ Tomato Chutney+ 2 egg white|
|Mid-Meal (11:00-11:30AM)||Walnut milk shake with dark chocolate 1 glass|
|Lunch (2:00-2:30PM)||1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd.|
|Evening (4:00-4:30PM)||1 cup light black/ Green tea+ 2 biscuit.|
|Dinner (8:00-8:30PM)||3 Roti / chappathi+Ridge guard subji 1/2 cup.|
|Breakfast (8:00-8:30AM)||Paneer Paratha 3+ Green chutney.|
|Mid-Meal (11:00-11:30AM)||Plum 2/ 1 pink grape fruit.|
|Lunch (2:00-2:30PM)||1.5 cup rice+ chicken curry( 150 gm chicken)+ Palak subji 1/2 cup+ 1/2 cup low fat curd.|
|Evening (4:00-4:30PM)||1 cup roasted beetroot cucumber salad.|
|Dinner (8:00-8:30PM)||Broken wheat upma 1 cup+ 1/2 cup green beans subji|
Food Items To Limit
- Margarine : The culprit in margarine is trans fat, which destroys hydration. The less your skin is hydrated, the faster the wrinkles appear.
- Energy Drinks : Since dehydration is one of the main factors that contributes to older looking skin, aim to drink the recommended 8-10 glasses of water per day and even more if you’re consuming alcohol or working out.
- Baked Goods : Sugar promotes an unhealthy microbiome and it is also pro-inflammatory. All of these characteristics can accelerate the aging process.
- High Fructose Corn Syrup : The sugar in your diet can damage your skin’s collagen and elastin, making you look wrinkled with skin that is no longer firm.
- Sugar : Sugar causes inflammation, which is a major inhibitor to having clear, beautiful skin. To make matters worse, sugar also damages collagen and elastin, which keeps the skin looking soft and supple.
- High Glycemic Index Carbs : Foods such as bagels, oatmeal, pretzels, pasta, and cereal, have been proven to accelerate the skin’s aging process and wreak havoc on the skin, causing acne and rosacea
- Alcohol : If you do drink, reach for drinks without added sugars, such as wine, champagne, or a vodka soda with lime. Also, be sure to drink in moderation and alternate each alcoholic drink with a water.
Do’s And Dont’s
Do’s & Don’ts:
- Eat healthy and useful food. If your diet is poor, this will affect your skin very quickly.
- Provide your face with proper care. You need to use various serums, creams and masks.
- Add adaptogen supplements to your diet. They can make you healthy both physically and mentally.
- Ditch the daunting diet. The quality of food is always better than the quantity.
- Practice yoga. Pay your special attention to the bridge pose. It is a very good anti-aging practice.
- Do not forget to apply sunscreen, you need to apply it every time you are going out, even in winter.
- Exercise near the water. You will see great benefits from doing this.
- Add more tomatoes in your diet. They are effective against wrinkles.
Food Items You Can Easily Consume
- Blueberries : Blueberries are rich in anthocyanins, a compound credited for its anti-aging effects, limiting cellular damage caused by of free radicals and preventing a large array of ailments.
- Dark Chocolate : Since dark chocolate is high in calories, eating a small piece of chocolate with the highest percent of cacao (70–90 percent) is enough to help slow the effects of aging.
- Nuts : Eating nuts as part of a balanced diet can add years to your life by helping prevent chronic disease, such as cancer, cardiovascular disease and cognitive decline.
- Figs : Figs nutrition is rich in flavonoids and polyphenols, which are responsible for strong antioxidant properties that help prevent various of oxidative stress-related medical conditions, such as hepatic and neurodegenerative issues.
- Collagen Protein : Collagen, with its high antioxidant content, has been used in beauty products in order to repair or prevent damage caused by environmental factors or aging process.
- Mushrooms : Mushrooms produce a diverse range of active components, such as antioxidants, antitumoral and antiviral properties.
- Salmon : Salmon has high amounts of astaxanthin, a super antioxidant and carotenoid known for its unique anti-aging benefits.
- Bone Broth : Bone broth contains minerals in forms that your body can easily absorb, including calcium, magnesium, phosphorus, silicon, sulphur and others, which are important for bone health.
- Maca : Hormonal decline is a common biomarker of aging. Maca balances and normalizes the steroidal hormones estrogen, progesterone and testosterone.
- Avocado : Avocado has been in the spotlight recently as a superfood, containing phytochemicals and important essential nutrients to prevent the negative effects of aging.
- Turmeric : Curcumin in turmeric may help against aging of the joints, brain and other neurodegenerative conditions.