We may owe a great debt to the mole rat for providing some of the best anti aging research information currently being provided by our research laboratories. While mice live approximate two to three years before succumbing to the ravages of the aging process, the mole rat is a longevity champ living to a healthy old age of about 25 years or more. What the mole rat and other similar animals continue to demonstrate is that longevity, or anti aging is not simply a matter of good genes. Emerging research continues to demonstrate that many of the aging effects such a susceptibility to wrinkles, flab, muscle loss, and chronic health problems such as heart disease and osteoporosis can be managed through diet, in conjunction with regular exercise and daily sunscreen. The following three anti aging tips (4 more next week) will help you to understand some of details of an anti aging diet to improve your health and appearance.
Anti Aging Strategy 1: Energize your diet with high quality fat.
You’re probably familiar with the recommendations that a moderate-fat diet (about 30% or less) may help you to reduce your weight and keep it off better than a low-fat one. Also, nuts, fish and avocados are known to be heart healthy foods. Some experts now are saying that women can benefit even more than men by adding fats to their diet, especially if they are increasing their level of exercise. Peter J. Horvath, Ph.D., associate professor in the Department of Exercise Nutrition Sciences at the State University of New York at Buffalo found that “women are better fat metabolizers than men.” He added that when female athletes added peanuts to their diets they boosted their endurance and improved performance. However, you should skip the nut oils or butters and nibble on a handful of walnuts or almonds according to Paul A. Davis, a research nutritionist at the University of California. Davis says nuts are almost like time- release capsules that slowly release their good fat in a more healthful manner.
Anti Aging Strategy 2: Take a multivitamin and calcium.
Some experts have recommended that beginning in our 30’s we should take a calcium supplement in addition to our multivitamin. The conclusion is that you will not find the recommended 1000 mg of calcium you need in your average multivitamin as it would be too large to swallow.
Anti Aging strategy 3: Stay young and strong through pregnancy.
Although becoming a mother may make you feel like you’re getting older fast because of the disruptions in your routines, being up at night, or wondering whether you have enough life insurance, it doesn’t have to make you look older.
The easiest and best way to maintain your youthful figure is to not gain too much extra weight during your pregnancy in the first place. Most people need only about 300 or so extra calories daily during the second and third trimester, although they usually still need more nutrients. You should focus on eating two or three servings of calcium-rich foods, about three servings of fruit, five servings of vegetables, six servings of whole grains and about two servings of lean meats or other protein sources, according to Elizabeth Somer RD author of Nutrition for Healthy Pregnancy.
Also, take a prenatal vitamin containing extra calcium. Heidi Reichenberger RD, a spokesperson for the American Dietetic Association has concluded that if you don’t get enough calcium from your diet, your baby will take calcium from your bones and increase your risk for osteoporosis and a stooped posture.
Information from Anti Aging Foods by Prevention: Quick and Healthy Eating
Additional information and webpage by Paul Susic Ph.D. Licensed Psychologist (Health and Geriatric Psychologist