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Ageing is a physiological process in the body that is determined by various factors like genetics, external environment, and lifestyle. Nutrition is one of the key factors that determine the rate at which physiological ageing happens. Several studies have proven that foods rich in antioxidants delay cellular ageing.
Considering ageing at the cellular level, oxidative stress is a potent factor that accelerates cellular ageing. High oxidative stress results from having high levels of free radicals and the inability of the body to neutralise them. This is where a diet full of antioxidants can play a crucial role by defending against oxidative stress and, overall, play a role in preventing the ageing process. Supplementation of antioxidants through diet is the means to utilise in order to achieve this desired outcome. In this article, a dietitian expert in Hebbal, Bengaluru, discusses in detail about antioxidants and ageing and provides science-supported natural ways to slow ageing.
Why Consume Foods with Antioxidants?
One area of growing scientific interest is oxidative stress and ageing, and the role of antioxidants in the ageing process. Antioxidants are substances found in an extremely diverse group of foods that assist in safeguarding the body against oxidative stress, which is one of the principal factors causing ageing and various chronic diseases. Examining oxidative stress in greater detail, free radicals are produced naturally by the body.
These are reactive molecules that harm cells but also form as a normal part of metabolism. Exposures from the outside world, such as pollution, radiation, and smoking, cause their formation to increase even more. Cellular damage accumulates with time, causing oxidative stress. This chronic stress is tightly linked with accelerated ageing and the development of age-related diseases such as cardiovascular disease, diabetes, and neurodegenerative diseases.
Dietary Tips to Slow Down Ageing
Now let’s look at some natural ways to slow ageing, which you can incorporate into your daily life.
1. Eat a Rainbow of Fruits and Vegetables
The simplest means to a healthy diet is to consume many colourful fruits and vegetables. These are antioxidant foods that shield the body from oxidative stress and chronic inflammation. They are inherently filled with vitamins, plant pigments, and protective agents that maintain the integrity of skin, brain, and organs when we age.
Some foods rich in antioxidants include:
● Berries, such as blueberries, strawberries, and raspberries, have anthocyanins. They decrease cellular damage and can aid memory and brain health with age.
● Spinach and kale are rich in lutein and zeaxanthin. These protect eyesight and decrease the risk of eye diseases with aging.
● Tomatoes are high in lycopene, which is a substance associated with improved skin durability and less UV damage.
● Orange vegetables such as carrots and sweet potatoes contain beta-carotene. The substance is processed into vitamin A and aids skin regeneration and immunity.
Tips: The secret is to have a minimum of three to five servings of vegetables and fruits daily, with an emphasis on variety by color. The more the colours on the plate, the better.
2. Incorporate Healthy Fats
Healthy fats are a vital component of any healthy diet. They are used in the structure of the cell membranes, lower body inflammation, and are beneficial for brain function. Omega-3 fatty acids is clearly associated with a decreased risk of diseases such as heart disease, diabetes, and age-related cognitive impairment.
Some easy ways to increase healthy fats in your diet:
● Fatty fish like salmon, mackerel, sardines, and trout contain EPA and DHA. These are two types of omega-3 which the body can use directly.
● Nuts and seeds like walnuts, flaxseed, and chia seeds contain a vegetarian source of omega-3 as ALA. The body converts it into active forms and can be taken by vegetarians and vegans.
● Avocados are rich in monounsaturated fats that promote heart health and keep cholesterol levels healthy.
Tip: Have two to three servings of fatty fish per week. On other days, sprinkle a tablespoon of flaxseeds or chia seeds on your food, or have a handful of walnuts as a snack.
3. Prioritize Antioxidant-Rich Beverages
There are several popular beverages available that are rich in a range of antioxidants. Consumed daily, they can contribute to maintaining heart, brain, and skin health, all of which are compromised due to ageing.
Some of the following are worth incorporating into your daily routine:
● Green tea: It is rich in catechins, a category of antioxidants that can help shield the skin from sun damage and promote heart health.
● Coffee: Moderate consumption of coffee provides a high amount of polyphenols that lower inflammation and act to defend brain cells. Moderate drinkers of coffee have been shown to be at lower risk of neurodegenerative diseases such as Alzheimer's and Parkinson's.
● Red wine: In moderation, red wine delivers resveratrol, a plant substance famous for having anti-inflammatory and anti-ageing qualities.
Tip: A couple of cups of green tea daily is an excellent start. Coffee may be consumed in moderation, and red wine is best kept as an occasional glass, preferably with food.
4. Eat Whole Grains and Fibre-Rich Foods
Dietary fibres are important for everyone, be it of any age. They are required for healthy bowel movement, which minimizes chronic inflammation in the gut. Healthy levels of dietary fibre are required for good digestion and stable blood sugars. The combined effect is minimized chronic inflammation, which goes a long way towards causing ageing over time. Further, it also minimizes the risk of diabetes, obesity, and other conditions that cause heart issues.
Some good sources to add:
● Whole grains such as quinoa, brown rice, oats, and barley supply complex carbohydrates for slow release of energy.
● Legumes including lentils, chickpeas, and beans are excellent fiber sources. They also contain some level of plant protein, contributing even further to a balanced meal alternative.
Tip: Attempt to include one whole grain or legume source with each meal. It supports digestive health while maintaining energy and metabolism at a steady rate throughout the day.
5. Reduce Processed Foods and Added Sugars
Processed foods and excessive sugar somehow hasten ageing subconsciously from the inside out. The very substance concerns glycation, where sugar becomes attached to proteins and fat in the body to create AGE compounds that, in a vengeful way, become destructive of tissues, instigate inflammation, and cause oxidative stress.
Be aware of:
● Refined flour and white sugar are in sweet treats, processed desserts, and sugary beverages. These raise blood sugar, cause inflammation, and can accelerate skin ageing.
● Trans fats and low-quality oils are commonly seen in processed foods and fried items. These alter cell function and increase the body's inflammation levels.
Tip: Reduce processed foods by opting for actual food such as whole grains, fresh fruits, and healthy foods like nuts.
6. Incorporate Anti-Inflammatory Spices
Spices are not only for flavor; they provide potent health benefits when part of the regular diet. Many conventional spices are full of compounds that decrease inflammation and oxidative stress.
Spices that you can add:
● Turmeric has curcumin, an ingredient proven to decrease inflammation. It's been associated with decreased risk of arthritis, heart disease, and cognitive impairment.
● Ginger contains high levels of gingerols, which aid immunity and soothe inflammation in the body.
● Cinnamon and cloves are full of antioxidants. They assist in combating cell damage and aid metabolic well-being.
Tip: Try adding a pinch of turmeric or cinnamon to your tea, or cook with fresh ginger for a warming, anti-ageing boost.
7. Fermented Foods: Gut health and longevity
Gut health is now recognised as a key factor in healthy ageing. The gut microbiome plays an important role in regulating inflammation and supporting the immune system. A balanced gut environment can help reduce the risk of age-related conditions like diabetes, cognitive decline, and chronic inflammation.
Add more of these to your routine:
● Fermented foods like yoghurt, kefir, sauerkraut, and miso are rich in probiotics. These help increase the number of beneficial bacteria in the gut.
● Prebiotic foods such as garlic, onions, bananas and asparagus feed good bacteria. They help maintain a healthy balance in the gut microbiome.
Tip: Include fermented foods a few times a week, either with meals or as a snack, to naturally support digestion and overall immune health.
8. Stay Hydrated with Water and Herbal Teas
Proper hydration is one of the simplest ways to support healthy ageing. Water helps every cell in the body function well and aids in flushing out toxins. Even mild dehydration over time can contribute to dry skin, fatigue, and reduced mental clarity.
Simple ways to stay hydrated:
● Water is the best and most effective option. Aim for at least 8 cups a day, or more if you're active or in hot weather.
● Herbal teas like chamomile or peppermint offer gentle hydration. They also provide antioxidants and have calming, anti-inflammatory benefits.
Tip: Keep a water bottle handy and sip throughout the day. Herbal teas can be a soothing, hydrating addition.
9. Embrace Plant-Based Proteins
Animal proteins are highly beneficial, but consumption of red meat is also linked to inflammation of the gut. Shifting some of your protein intake to plant-based sources can offer added benefits for healthy ageing. Plant proteins are easier on the body and have lower saturated fat. They are also rich in compounds that help reduce inflammation and support long-term health.
Good sources to include:
● Legumes, such as lentils, beans, and chickpeas, are rich in protein and fibre. Options like tofu, tempeh, and quinoa also provide complete amino acids.
● Nuts and seeds offer both protein and healthy fats. They make great additions to meals or snacks throughout the day.
Tip: Try replacing one meat-based meal with a plant-based option a few times a week to boost fibre and antioxidant intake.
10. Moderate Alcohol Consumption
While moderate alcohol intake, particularly red wine, has been linked to certain health benefits due to resveratrol and other polyphenols, excessive alcohol consumption increases inflammation, oxidative stress, and accelerates liver damage, all of which contribute to ageing.
Conclusion
There’s a good connection between dietary habits and a reduction in oxidative stress, which can significantly slow down ageing. All you need to do is eat a variety of healthy foods rich in different types of antioxidants.
If you're looking for personalised guidance on nutrition, preventive care, or healthy ageing, our expert dieticians at Manipal Hospital Hebbal are here to help. Schedule a consultation today.
FAQ's
Antioxidants help neutralise free radicals in the body and reduce oxidative stress. It is a key factor that contributes to cellular ageing and age-related diseases.
Berries, leafy greens, tomatoes, nuts, dark chocolate, and green tea are excellent sources of antioxidants that support overall health and slow cellular damage.
It focuses on whole foods like fruits, vegetables, fatty fish, nuts, seeds, and spices like turmeric and ginger. These are all known foods that reduce inflammation in the body.
A balanced gut microbiome supports immune function, reduces inflammation, and protects against age-related diseases. Therefore, maintaining gut health is a must.
Eating a nutrient-rich diet, staying active, sleeping well, managing stress, and avoiding processed foods. All of these can help reduce oxidative stress and promote graceful ageing.
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