Meeting your daily nutritional requirements can help you fight signs of aging such as poor memory, deteriorating bone and tooth health, reduced skin elasticity, poor digestion, and impaired metabolism. In this article, we’ll suggest nine eating habits to slow down aging.
Common problems associated with aging, such as memory decline are often due to the lack of nutrition and exercise. After all, like any machine that’s been working for years, your heart, brain, digestive system, and other physical functions occasionally need a little maintenance.
The importance of a balanced diet in mental health
Regular diet checks and changes are necessary as you age. Furthermore, various studies have highlighted the role of diet and nutrition in mental health and well-being. Therefore, it’s important to know how to choose the foods that provide the most nutrients and minerals to delay the effects of aging.
Your brain is the organ you use most. In fact, like your heart, it never shuts down. However, your brain has additional functions to perform, such as directing other organs. Indeed, the most severe effects of aging are seen in the brain. For this reason, you need to know which kinds of foods can help keep your brain healthy.
As you approach old age, you may not have the professional help available that’s necessary to put together a balanced diet. In this respect, home care programs such as Freedomcare can be of great assistance. They help you hire your own caregivers who are guaranteed instant payment.
We’re going to look at the foods that help memory retention and prevent diseases such as Alzheimer’s, dementia, neurosis, and anxiety. We’ll also give you nine eating habits to help keep aging at bay.
1. Drink two liters of water a day
Since the human body is made up of 70 percent water, it’s important to maintain that level in order to avoid dehydration. In fact, increased water intake can help provide oxygen to the blood, aid digestion, remove toxins from the body, hydrate the skin from within, and reduce dryness and dehydration.
2. Eat whole grains
There are certain foods rich in antioxidants that are necessary for vitality and overall wellness. For example, whole grains, fish, shellfish, chicken, lean meats, eggs, milk, low-fat or fat-free cheese, beans, and seeds.
3. Eat a variety of berries
As well as having a delicious flavor, blackberries, blueberries, and cherries contain certain chemicals and enzymes that support memory function. They’re also a natural source of antioxidants and are rich in vitamin C. They help purify the blood and promote skin and hair rejuvenation.
4. Incorporate omega-3 in your diet
Omega-3 fatty acids are essential for brain health, developmental abilities, blood circulation, and many other functions in the human body. However, they’re not naturally synthesized in humans.
Seafood, fish oil, sardines, and flaxseeds are good sources of omega-3 fatty acids and should be consumed to prevent mental and cognitive decline.
5. Eat walnuts regularly
Walnuts are a source of essential nutrients that help with cognitive function and also internally lubricate the joints. They’re a versatile culinary ingredient and can be added to many dishes, including salads and brownies, since they have a neutral flavor.
6. Eat 30 grams of dark chocolate a day
Chocolate is full of antioxidants and flavonoids. This can be of great help if you have a poor memory. Indeed, consuming an ounce or 30 grams of dark chocolate a day is a great idea. However, make sure you opt for chocolates with at least 70 percent cocoa, avoiding those that are extremely sweet and rich in cocoa butter.
7. Avoid trans fats
These are the type of fats that are most harmful to your health and physical and mental well-being. As a matter of fact, having too much trans fats in your diet has been shown to increase the risk of heart disease and other health problems. They’re found in fast foods and fried foods such as breaded pastries, cakes, donuts, fried foods, shortening, and margarine.
8. Add a pinch of turmeric to your meals
This essential spice in oriental cuisine has anti-inflammatory and antioxidant properties that are ideal for improving memory and mood in the elderly. Therefore, consuming turmeric in different dishes can significantly improve your memory and ability to concentrate.
9. Eat natural foods
Most packaged foods come with added preservatives to increase shelf life without losing their flavor. Potato chips, soft drinks, sugary drinks, and trans fats found in baked food items can cause many health problems if consumed regularly.
By opting for natural foods such as unprocessed fruits and vegetables, you’ll be taking care of the health and well-being of your body.
Follow a balanced diet
Eating well becomes increasingly important as you age since you require better nutrition due to the wear and tear on your body. Aging can also impact your metabolism, reducing the amount of food you’re able to consume. For this reason, it’s important to consult with professionals who can help guide you in putting together a balanced diet.
Raw natural foods are best for your health. Farmers’ markets are a great way to buy these fresh nutrient and mineral-rich foods and vegetables. On the other hand, store-bought food tends to contain more calories than nutrition and should be avoided as much as possible.