anti aging longevity diet tips

Anti-Aging isn’t a thing, but aging well is.  Holistic nutritionist and founder of Women’s Wellness Collective, Kristin Dahl, has been dishing out some prime knowledge on how to age well, starting with these holistic lifestyle tips for preventing rapid aging. Discover another essential pathway to a long,vibrant and better-looking life with Kristin’s keys to the longevity diet…

Balance blood sugar levels. Excess sugar (mainly glucose and fructose) likes to partner with collagen and elastin, two skin-protective proteins, and dehydrate them. Due to this process, the skin loses elasticity and starts to look dull, less vibrant and aged. Avoid sugar as much as possible, eat plenty of fiber every day and avoid eating processed or packaged foods. Balanced meals and regular mealtimes are both keys for regulating all body systems.

Focus on bioflavonoids. Eat dark-skinned fruits, such as red apples and nectarines, which are excellent sources of bioflavonoids. Red Delicious and McIntosh apples have the most bioflavonoids in the skin, while Fuji apples have the highest levels of all.

Increase antioxidant-rich foods. Eat blueberries, raspberries and blackberries regularly. These fruits also contain bioflavonoids, which helps keep free radicals from harming the brain and will prevent premature aging. Berries are also high in antioxidants, which both prevent and reverse free-radical damage. Other antioxidant-rich superfoods include blueberries, bilberries, cherries, cranberries, pomegranate seeds, dates, hawthorne, rose hips and goji berries. (Check out our berry-packed beauty ice cream!)

Consume anti-inflammatory herbs. Add lots of anti-inflammatory and high-antioxidant herbs to daily meals like basil, parsley, cilantro, thyme, sage, rosemary and cayenne, as well as spices like cinnamon, cardamom, cumin, cloves and turmeric.

Consume anti-inflammatory foods such as salmon, sardines and mackerel, flaxseed oil, hemp oil and nuts and seeds every day to control silent inflammation in the body. (Discover a trove of delicious anti-inflammatory recipes here.)

Consume adequate protein every day. Protein and exercise are essential in preventing muscle weakness and wasting. Consume smaller but regular meals and include a protein source with each. Add a couple of snacks between meals if you’re prone to blood-sugar imbalances.

Add probiotic-rich foods to your diet to promote healthy digestion and a good balance of beneficial bacteria in the gut, which will support your immune system. Probiotics also produce B vitamins, which help with food metabolism and nutrient absorption. As we age, we tend to be more susceptible to vitamin B12 deficiencies, and probiotics can help to counteract this. The best probiotic food sources include fermented vegetables such as sauerkraut and kimchi, coconut yogurt and kefir, and fermented soy products such as miso, natto and tempeh.

Support digestion with bitters and apple cider vinegar. These are helpful taken prior to meals to stimulate stomach acid production, which aids in the digestion and assimilation of nutrients. To prevent low stomach acid levels, reduce or avoid coffee intake, limit acidic food consumption, drink lemon water first thing in the morning and make sure to chew your food properly.

If your digestive function is weak, look to bitter foods and carminative herbs for support – lemon balm, dandelion, burdock, ginger, peppermint and cardamom. Taking medications (prescription or over-the-counter) to combat indigestion, acid and constipation often only makes matters worse, leading to malabsorption and nutrient deficiencies.

Support elimination by making sure you’re having a proper bowel movement at least once a day. This is imperative when it comes to feeling and looking your very best. Healthy people defecate one to three times per day. Anything less is considered constipation.

To ensure you’re properly eliminating each day, make sure you stay hydrated, incorporate plenty of fiber and healthy fats into your daily diet and try to include bitter greens with most meals. Supplementing with digestive enzymes and bitters before meals can also be beneficial. Adding in fermented foods, such as sauerkraut, kimchi, miso, tempeh, and natto will really help! Rotate these from week to week.

If you’re still backed up, try one of the following or a combination within the course of a week to support elimination: consume raw vegetable juice, lemon water, magnesium, triphala or take digestive bitters at the start of each meal. Incorporating high-fiber foods, like fresh ground flax seeds and chia seeds, is an excellent way to get your bowels moving.

Support the liver and its detoxification pathways by eating less, drinking plenty of water, drinking lemon water, sipping herbal infusions daily, getting regular exercise and removing any excesses from your diet or lifestyle (such as foods, stress, etc.). Foods such as dark leafy greens, beets, spirulina, chlorella, kelp, citrus, broccoli, cabbage, sprouted lentils/mung bean, dandelion greens, apple cider vinegar, celery and oats will all help to support and nourish the liver. Potassium-rich foods like sweet potatoes, bananas, beet greens and spinach all help to cleanse and clear the liver.

The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. 
All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health related program.

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  1. Well summarised food support ideas. Thank you!

    Danae | 06.28.2018 | Reply
  2. This is great information. Usually I find this information in bits and pieces all over the internet. It’s good to see most of it in one place.

    Beverly Jones | 06.29.2018 | Reply
  3. I think it’s great to talk about how to age well. But honestly, some of the information here is false, and a little bit of research behind some of this advice would shed a lot of light. I mainly am referring to the suggestion to increase antioxidant rich foods. “Anti-aging” is a very incomplete area of research. Our knowledge on how our body ages has changed even within the last few years. Back in the 1990’s when the free radial theory of aging was first proposed, it indicated that our body fights oxidative stress by producing anti-oxidants. So naturally, the medical community believed that eating a diet with foods high in anti-oxidants would lead to increased longevity. But this has since been proved false. I won’t go into all the physiology behind our most current understanding of ageing, but here is the gist of it. Our bodies natural defense system require low levels of oxidative stress in order to stimulate anti-oxidant production (similar to how a vaccine works). Studies on mice and other animals has shown that increasing the amount of antioxidants within their diet actually led to a shortened life span because it suppressed the bodies natural ability to produce it’s own antioxidants. Here’s a link to some of the information I’ve referring to: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4036400/
    Despite this knowledge being long accepted by the research community and available to virtually anyone with access to the internet, medical professionals and blogs like this one still haven’t caught on. Since the “wellness” trend has started, we have become increasingly inundated with advice on how to improve our health. It’s important that readers take all advice with a grain of salt and try to more fully understand new ideas. Especially when it relates to something as complex as our bodies.

    Jean Livingston | 08.22.2018 | Reply
  4. I love the points given. Hadn’t thought of that bit as much and as I grow older, I want to age well rather than seek fleeting age defying treatments. Thank you for this :-*


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