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Conversations about “retaining one’s youth” and “slowing the aging process” are all over the place, and it might be difficult to tell what is real and what isn’t when you’re caught up in such discussions.
We’ve all heard that what you eat may have an impact on how you age. But exactly what does this imply for us, and how can we develop healthy eating habits to help us grow old in a positive manner?
Here’s what the science has to say about eating habits and how they may help you age more slowly.
1 — The Mediterranean diet actually does work.
The Mediterranean diet is a well-known eating plan that has taken the world by storm, especially in discussions about healthy aging. The diet was developed in Italy and Greece and includes fruits, vegetables, legumes, whole grains, and healthy oils like olives and olive oil. Fish is occasionally eaten; however, it’s mostly plant-based. This eating regimen also restricts processed meals and added sugar consumption.
The Mediterranean Diet is credited with having a protective effect on cognitive decline, yet what does the science say? A systematic review of the link between dementia, diet, and brain aging was published in Advances in Nutrition Journal in 2015.
According to this study, adopting a Mediterranean diet as you age has been linked to a decreased risk of dementia and Alzheimer’s disease, as well as faster cognitive aging. This was based on several types of research (cross-sectional and longitudinal), trials, and meta-analyses.
This study attributes the Mediterranean diet’s effects on brain aging to its antioxidant and mono-unsaturated fatty acid content. According to the teachings of this diet, it is supposed to aid in the reduction of inflammation and oxidative stress, which are major causes of dementia and cognitive decline.
2 — Eat a diet that can decrease inflammation.
When it comes to aging, science indicates that inflammation may be a significant contributing factor. According to a published meta-analysis, chronic low-grade inflammation might play a role in many of the common age-related illnesses and diseases.
This study also revealed that omega-3s can help to reduce inflammation as you get older. Another research study, released in the British Journal of Nutrition, found that whole grains and fiber, as well as a variety of vegetables and fruits, can also help to decrease inflammation as you age.
