Although businesses will attempt to advertise items that “stop” or “reverse” aging, there is no way to achieve this. Aging is an inevitable process. Thankfully, there are lifestyle and dietary adjustments we can make that will still have a long-term impact on how quickly we age and how healthy we can be during that time. There are several eating practices we can adopt that can help us slow down the aging process by lowering the risk of disease.
Even though it’s vital to reduce your risk of developing age-related diseases at any age, your 50s are crucial for establishing healthy eating habits for a few reasons.
We reviewed recent research studies to determine which food practices would be beneficial in reducing aging after 50.
Here are 5 eating habits that can help slow the aging process:
- Eating a plant-based diet
Eating a diet rich in fruits, vegetables, whole grains, and legumes has been shown to reduce the risk of age-related diseases such as heart disease, cancer, and dementia.
- Incorporating healthy fats
Omega-3 fatty acids, found in fish, nuts, and seeds, have potent anti-inflammatory properties linked to a reduced risk of chronic diseases like heart disease and arthritis. Consuming healthy fats like olive oil, avocado, and nuts can also improve skin health and reduce the risk of cognitive decline.
- Limiting sugar and processed foods
Consuming high-sugar and processed foods can increase inflammation, contribute to insulin resistance, and lead to weight gain. This can increase the risk of age-related diseases and accelerate the aging process.
- Eating a variety of antioxidants
Antioxidants such as vitamins A, C, and E are found in various fruits and vegetables and can help reduce the damage caused by free radicals, which contribute to aging and disease.
- Eating mindfully
Learning to eat mindfully by paying attention to hunger and fullness cues can help improve digestion and nutrient absorption and help reduce overeating or emotional eating, which can contribute to weight gain and chronic diseases.
Incorporating these eating habits into your lifestyle can help slow the aging process and improve your overall health and well-being.