DOES YOUR DIET MAKE YOU OLDER?
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An unhealthy diet can accelerate your aging process.
"There is an incredible amount of evidence to say that eating junk food puts your body in an inflammatory state," says Timothy Harlan, MD, assistant professor of medicine at Tulane University School of Medicine, and author of "Just Tell Me what to eat! "
"Poor quality food, such as fat, causing inflammation - and aging is basically a chronic inflammatory state," said Harlan "You can look older because you are eating bad? Absolutely."
For example, too much sugar and refined carbohydrates in the diet can lead to the production of what are called AGEs - advanced glycation end products. "These are associated with a number of diseases, such as heart disease and diabetes, but also damage the collagen fibers of the skin," says Andrea Giancoli, MPH, RD, a nutrition policy consultant for the California Center for Advocacy Public Health and a spokesperson for the American Dietetic Association.
Here are five examples of foods that you should limit to stay as young as possible, inside and out:
Fried foods. In fact, all that is fried in oil is full of trans fats, which help to promote inflammation throughout the body. You should keep trans fats to less than 1% of your daily diet, according to the American Heart Association.
Sweets. Also high in trans fats and sugar, which are responsible for inflammation.
Hot dogs, bacon and processed meats. Are high in saturated fat and contain nitrates, which contribute to the inflammatory process.
Red meat. The meat is leaner, better, to minimize saturated fats, which are major producers of inflammation and enemies of your arteries. The American Heart Association recommends keeping saturated fats from all sources (not just red meat) to less than 7% of your daily caloric intake.
Alcohol. A glass of alcohol is good for the body, but too much is definitely harmful. "If you drink, on average, one or two alcoholic drinks per day, which can be good for the heart. Moreover, it can accelerate the aging process and associated diseases, such as liver disease and certain types of cancer.
More importantly, says Harlan, a diet rich in high-quality food can reduce inflammation, promotes greater comfort and fights aging. "A Mediterranean-type diet, for example, reduces the risk of a number of diseases associated with aging, such as cancer, Alzheimer's, and heart disease."
Many sources are saying that a traditional Mediterranean diet - rich in vegetables, fruits, whole grains, low-fat dairy products and lean protein - is the best choice for overall health.
Another important factor, adds Giancoli, is to eat whole foods as close to their natural state as possible.
Here is a list of five foods that are key elements of the Mediterranean diet:
Green vegetables. Rich in vitamins A and C, antioxidant vitamins that help fight inflammation. Other green leafy vegetables that should be on your list are broccoli, spinach, arugula, watercress, escarole, endive.
Tomatoes. Together with watermelon, grapefruit, guava, asparagus, and red cabbage, tomatoes are particularly rich in the antioxidant lycopene.
Salmon. Along with freshwater fish such as tuna and herring, salmon is rich in omega-3 fatty acids, which fight inflammation.
Legumes. Legumes are a favorite source of protein and are rich in fiber and antioxidant vitamins.
Grains. Studies have shown that whole grains such as oatmeal, whole wheat breads and pasta, rice, couscous, quinoa help reduce inflammation. "These have also B vitamins, such as thiamine and riboflavin, which are important for the skin", says Giancoli. "They deficiencies cause skin rashes and scaly skin."
It's important to adjust the amount of vitamins, nutrients, sugars, fats and proteins, "says Giancoli." Unless you feed regularly with a balanced diet, the body will not be able to produce new healthy cells in the way you should ".
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