Anti Aging Nutrition

Calorie restriction

It has been found that the individuals with the longest life expectancy are those who are slightly underweight in comparison to their height.

To achieve benefits from calorie restriction it is necessary that the body is supplied with the nutrients it requires (protein, essential fats, vitamins, minerals etc.) and that sources of empty calories are eliminated (sugar, refined carbohydrates, and poor quality fats).

Dietary antioxidants

High levels of antioxidants exert a protective effect against the damage caused by free radicals. They also reduce the risk of many diseases associated with aging such as heart disease, cancer, cataracts, macular degeneration and arthritis.

It is recommended to increase intakes of foods high in carotenes such as green leafy vegetables, carrots, sweet potato, pumpkin, cantaloupe, apricots.

Carotenes may also help to prevent the shrinkage of the thymus gland that occurs with aging.

Flavonoids also act as antioxidants and have anti-inflammatory, antiviral and anticancer properties. They are found in high concentrations in berries, citrus fruit, onions, parsley, green tea and red wine.

Antioxidant supplements are very significant for the pursuit of enhanced longevity and can compensate for the increased exposure to free radicals and reduced dietary antioxidant intake that is common in the modern world. These can include vitamin A, vitamin C, vitamin E, carotinoids, flavonoids, selenium, zinc, lipoic acid and coenzyme Q10.

Sulfur-containing amino acids

These include methionine and cysteine and are found to decrease in the body with aging. In animal studies supplementing with these amino acids increases life span.

Methionine and cysteine determine to a large degree the concentration of glutathione; an important intracellular antioxidant that is produced by the body.

Dietary sources of these amino acids include garlic, onions, fish, liver, eggs, brewer’s yeast and nuts.

As any nutritional deficiency may possibly contribute to aging, the diet should be of the highest quality and concentrated in nutrients and if necessary nutritional supplements taken.  Factors to consider include complete protein, essential fatty acids, calcium, magnesium, vitamin D, B vitamins especially vitamin B12 and probiotics.

As malabsorption often occurs with aging and may contribute to nutritional deficiency, dietary supplemental hydrochloric acid and digestive enzymes can be very beneficial.

Ten Lifestyle tips to prevent aging

1) Aerobic exercise and resistance training.

2) Adequate intake of pure water.

3) Nutrient dense, low calorie diet.

4) Nutritional supplements of antioxidants.

5) Ensuring detoxification pathways efficient by intake of beneficial fiber, high fruit and vegetable intake and periodic fasting or cleansing programs.

6) Optimize internal balance of microflora with acidophilus and cultured foods such as yogurt and miso.

7) Ensure digestive secretions efficient by consuming meals of appropriate size and if necessary taking digestive enzymes.

8) Obtain adequate rest and relaxation.

9) Nurture positive attitudes and emotions.

10) Develop a passion, an activity or purpose that gives you something to look forward to every morning and provides longer term fulfillment.

Copyright © Mizpah Matus 2003

To find out more about the anti aging diet and calorie restriction with optimal nutrition visit Pure Reflection and the CR Diet Community.

See Also:

Phytochemicals

Osteoarthitis Diet

Cardiovascular Disease Diet