How to slow your ageing from the inside out!

Interested in understanding how nutrition can help slow down your ageing - mentally and physically?

The food choices we make now (no matter our age!) determine how we are feeling each and every day and in several years to come. Whilst I have noted specific nutrients to consider below, it is important to focus on a ‘whole-diet’ approach and how these specific nutrients work together towards improved skin, brain, joint, bone & heart health.

OMEGA-3 FATS

Foods such as salmon, sardines, walnuts, flaxseed and chia are dense sources of omega-3 fats and are mighty powerful in helping to reduce inflammation in our joints, brain, skin and even our eyes!

Individuals who eat >2 serves of Omega-3 rich fish per week or take 1-2g (dependant on individual)* of Omega-3 supplement showed a reduced oxidative stress by 15%. They also noted telomere* lengthening and reduced inflammatory markers.

Omega-3 fats additionally serve a purpose in maintaining vibrant and hydrated skin through regulation of oil production as well as keeping our brain active and memory strong.

*Telomeres are caps at the end of each DNA and become shortened due to age related problems especially heart disease.

*For more information on fish supplements, click here

ACE ANTIOXIDANTS/VITAMINS

Vitamin A, C and E have powerful properties, helping to fight oxidation and inflammation at a cellular level.

Interventional studies showcase factors to delay skin ageing and to improve inflammatory markers in the body is through a whole-food combination of all ACE Vitamins. The density of nutritional antioxidants work through different pathways of the body including;

• direct target to free radicals (“unstable molecules”)

• reduce and repair stressed cells

• decrease the production of “unstable molecules” through the production of short chain fatty acids which are known for providing essential energy to our working cells

The best and most important source of antioxidants is through our diet.

Vitamin A is found in red, yellow and orange pigmented fruits and vegetables. Animal products rich in Vitamin A include eggs, dairy and fish. How Vitamin A assists in the ageing process is through the protection of cells from oxidative damage i.e. the sun and the creation of healthy new skin cells. Vitamin A is also involved in healthy and strong bones.

Vitamin C is rich in citrus fruits, berries, passionfruit, potatoes, tomatoes and broccoli and is particularly involved in the structure of collagen, increases the bioavailability of selenium, an important mineral and enhances the absorption of iron.

Vitamin E food sources include vegetable oils, fortified food products, seeds, nuts and dark greens. Vitamin E works with Vitamin C in assistance with collagen ‘cross-linking’ and prevention of lipid peroxidation (stress of lipids causing break down), both linked to skin ageing.

CALCIUM

Calcium from dairy and non-dairy food and drink sources (dairy milk/yoghurt/cheese, fortified non-dairy milks, dark greens, almonds) are important to prevent rapid decline in our bone mineral density (BMD).

After the age of 20, our bone mineral density naturally starts to decline, therefore whether you’re under or over the age of 20, calcium (and Vitamin D) are very important for promoting strong and steady bones (and teeth)!

Whilst nutrition plays a large role in our BMD, resistance exercise also supports our bone strength and maintenance.

If you’re cutting out dairy for a specific reason, please consider consulting a dietitian for extra support in understanding if you’re achieving the right amount of calcium for your age, sex and physical demands.

FOLATE & OTHER B-VITAMINS

B-Vitamins, particularly folate is involved in tissue growth and cell function. Growing research suggests a positive relationship between adequate plasma folate and decreased risk in the ageing brain, especially reduced occurrence of dementia and alzheimers disease.

We are learning more about the positive role folate plays in mood and cognitive function.

Folate especially can assist towards healthy skin due to its role in tissue growth, helping to prevent premature skin and hair ageing.

Try including more dark leafy greens, nuts, seeds, legumes and avocado’s in your day.

COLLAGEN

Ah, the one you have been waiting for… am I right? Similar to our bone mineral production, at the age of 20, our collagen production in the skin begins to decline too. The real question is, does collagen supplementation live up to it’s proclaimed hype or is it just another growing fad?

Safe to say, there is *some justification for the hype, yet we are still in the preliminary stage of research. We know some research suggests collagen benefits:

• wrinkle reduction

• muscle growth

• improving joint pain (*particularly during or post injury phase)

• weight regulation (preliminary area due to the potential alteration in our gut flora)

Bottom line, we can achieve collagen from any food source that contains muscle or any connective tissue i.e. meat, chicken, fish and in certain plant sources such as algae. Supplements come in forms such as Bovine or Marine Collagen. If you’re choosing a collagen supplement, be skeptical with where the collagen is from. For regular daily goers I recommend Vida Glow* and for athletes I recommend BSC Collagen Regenerate* because it is HASTA certified).

Full Disclosure* These supplements are not sponsored and supplementation should only be a necessity that you’re adding to an already complete whole-food diet.

More and more research summarises the health benefits for prolonging our skin, brain, joint & bone health as we age through the inclusion of an abundance of nutrients from a whole-diet approach. Specifically the Mediterranean Diet which is based on dense intake of plant foods (fruits, vegetables, legumes, nuts, seeds, grains) plus small amounts of healthy fats, mainly olive oil and moderate amounts of low fat dairy, fermented dairy, fish, poultry and low amounts of red meat and wine. Evidence from longitudinal studies and clinical trials indicates that adherence to the Mediterranean diet which encompasses a range of the above nutrients is associated with slower rates of decline in cognitive performance, improved mood and reduced inflammation at a cellular level. Read more here from the PREDIMED study.

If you would like to learn more and understand how you can practically apply the above suggestions into your lifestyle, reach out to Aimee at Antique Nutrition.