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"Fitness After 50" was written by Walter Ettinger, MD; Brenda Wright, PhD and Steven Blair, PED. This book is actually a book and workbook in one. The three authors, all of whom are over 50, developed a well rounded plan to help those over 50 become more physically active. Although it is published by a company that specializes in health and physical education they have a series of books designed for home use. Fitness After 50 is a wonderful anti-aging book.

Almost everyone over 40 years of age are trying to find the secret that delays the natural aging process. If you're trying to feel and look your best, a secret ingredient might be right under your nose. Some experts say one answer to aging gracefully can be found in your local grocery store - in fruits, vegetables, green tea, and a host of other healthful foods that are rich in antioxidants and other potentially age-deterring compounds.

It is important to emphasize that the signs of aging include not only wrinkles, but also memory loss, decreased cognitive function, and an increasing risk for chronic diseases such as heart disease, osteoporosis, and cancer. Healthy aging is also defined as living a longer, healthier life. Well established research derived from numerous studies has documented the link between a healthy diet and prevention of age-related or chronic diseases.

One of the most important pieces of advice is that adopting a healthy lifestyle-that includes regular physical activity, adequate rest, avoiding tobacco, and a diet full of healthy foods and beverages- can be among the best defenses against aging.

Let’s discuss Antioxidants and Phytonutrients!

Many foods and beverages contain powerful substances called antioxidants and phytonutrients that some believe are capable of unlocking the key to longevity. Phytonutrients, which are members of the antioxidant family, quench and rid of "free radicals" -- oxygen molecules that play a role in the onset of illnesses such as heart disease, cancer, osteoporosis, and Alzheimer's disease. Selenium, especially SelenoExcell® high selenium yeast, is a great example of a very effective antioxidant. It has long been proven that selenium is a critical factor in our bodies own antioxidant enzyme, gluthathione peroxidase. Without needed levels of selenium, this vital enzyme fails to work properly in quenching free radicals.

As we age, we become more susceptible to the long-term effects of oxidative stress at the cellular level (a condition where the body basically has too many free radicals). The theory is that antioxidants and other age-defying compounds help cells prevent damage from free radicals and minimize the impact of aging. Many experts feel strongly that one can slow aging at the cellular level by choosing foods that are anti-inflammatory and rich in antioxidants. It is important to consume foods and beverages that are rich in a variety of compounds, including antioxidants, such as cold-water fish and richly colored fruits and vegetables.

On the other hand, foods classified as pro-inflammatory can accelerate aging. If one consumes too many saturated or trans fatty acids, sugars, and starches, insulin levels surge and trigger an anti-inflammatory response and accelerate the aging process.

While the benefits to eating healthy are many, diet is certainly not the only factor that affects the aging process. For example, stress, hormones, ultraviolet light, and a weakened immune system can also contribute significantly to the aging process. Therefore, one has to consider all of these factors. The bottom line is that making smart lifestyle choices that are within your control are among the best things you can do to help prevent disease and retard aging.

Many experts suggest adding the following foods and beverages into your eating plan for overall good health and to reduce the signs of aging:

  • Fish. Follow the guidelines of the American Heart Association and eat twice weekly, 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 daily servings.
  • Legumes are unsung heroes, packed with nutrients similar to fruits and vegetables and with very few calories. Add them to your diet 3 to 4 times a week.
  • Yogurt has all the benefits of dairy foods, plus probiotics that help add healthy bacteria to the intestines. Experts recommend eating a yogurt with active cultures as one of your 3 dairy servings each day.
  • 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. Small portions are advised, as nuts are high in calories.
  • Water is essential for hydration of the skin, muscles, circulation, and all organs in the body. Enjoy 3-4 glasses of pure water in addition to other liquids and watery foods.

Other Resources

Simply Anti-Aging


Anti-Aging and Longevity

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