When we think of the aging process, we automatically think grey hair and wrinkled skin.  Though these are the outward signs of aging, it is not the only way our body ages. Our bodies age on the inside as well. For some this may show up as memory loss, or decreased brain function and for others it may be heart disease, diabetes and cancer.   Now that I’ve depressed you, you will be glad to know that you can actually slow down the aging process and live a longer, healthier life.  Many studies have documented the link between a healthy diet and the prevention of age-related or chronic disease.  Adopting a healthy lifestyle which includes getting regular exercise, adequate rest/sleep, avoiding tobacco and incorporating a diet full of healthy foods can be your best defense. A simple trip to the grocery store can actually help you look and feel your best if shopping for foods that are healthful and rich in antioxidants.

Some foods contain powerful substances called phytonutrients that are capable of unlocking the key to longevity.  Phytonutrients are members of the antioxidant family which help protect the cells from “free radicals”.  Free radicals can play a role in the onset of illnesses such as heart disease, cancer, osteoporosis and even Alzheimer’s disease.  We need to protect our bodies starting at the cellular level. As we age, our body becomes more susceptible to the long-term effects of free radical exposure (oxidative stress) and inflammation.   So the less oxidative stress and inflammation your body undergoes the better off you’ll be.

Foods fit into three categories:  pro-inflammatory, neutral, or anit-inflammatory. You can slow the aging process by choosing foods that have anti-inflammatory properties ( cold-water fish, colorful fruits and vegetables) and are rich in antioxidants while avoiding foods that are pro-inflammatory (saturated and trans fats, sugars) that can actually accelerate the aging process.  

So, if you’re trying to look and feel your best without going under the knife or loading up on a bunch of outrageously expensive supplements try incorporating more of the following into your diet.

Fish. Follow the guidelines of the American Heart Association and eat fist twice a week, especially the fatty kind that is rich in omega-3 fatty acids. This is a powerful anti-inflammatory food that offers a multitude of health benefits.

Fruits and vegetables are powerhouses of antioxidants. Aim for a variety of colorful produce. Enjoy at least 5 servings per day for the maximum benefits.

Whole grains provide soluble fiber to help lower blood cholesterol levels, and also have phytonutrient content equal to any fruit or vegetable. Strive for at least 3 servings dialy  for a total of 48 grams per.

Legumes are packed with nutrients similar to fruits and vegetables.  They are a good fat free way to add protein to your diet.  Try eating them 3-4 times a week minimum.

Yogurt has all the benefits of dairy foods, plus probiotics that help add healthy bacteria to the intestines. Choose a fat-free variety with active live cultures.

Nuts are a great source of B vitamins that are good for your heart and your brain. The healthy fats in nuts benefit the elastin and collagen in skin, helping to maintaining skin’s structure and keep it resilient.

Water is essential for hydration of the skin, muscles, circulation, and all organs in the body.

Though there are many super foods on the market:  Here’s my Top 10:

1. Cherries

2. Blueberries

3. Ginger

4. Garlic

5. Broccoli

6. Kale

7. Extra Virgin Olive Oil

8. Salmon

9. Walnuts

10. Green tea

Remember, it’s never too late to reap the benefits of a healthy lifestyle. You’re the one in control of making smarter lifestyle choices so why not start today!  

Lisa Eisele, RD, CSO, LD is a Registered and Licensed Dietitian. She also holds a Board Certification as a Specialist in Oncology Nutrition. Lisa and her partner Stacy Paine, RD, LD own Oconee Nutrition Consultants, LLC located at Cowles Clinic. (706) 473-5801