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Diet and Nutrition Tips to Keep You Looking and Feeling Good! E-mail
Written by Jeff Behar, MS. MBA   

There will hardly be any one on this earth who wants to look old. In fact, almost every one of us wants to look young and feel youngyoung woman throughout his/ her life. However, time is relentless and you tend to get older every year. When it comes to looking and feeling younger, there is no need to go extremes. All you need to do is to inculcate few tricks in your routine. There are some diet, nutrition and lifestyle tips that, if followed religiously, can make you look younger than your age, feel younger than your age and also much more healthier too! In this article I will focus on the diet and nutrition aspect of anti-aging.

Nutrition Tips for a Healthy Life 
  • Nutrition is one of the greatest weapons against disease. Eat light and eat often
  • Stay slim. The biggest health problem facing Americans today is obesity. More than half of us are over our ideal weight and more than one-third are obese enough to significantly raise the risk of disease and premature death.
  • Eat a heart healthy diet with fiber, fruits, vegetables, nuts, good fats, and minimal sugar and process foods.
  • Increase your fruit and vegetable consumption. Eating five servings a day of fruit and vegetables lowers your chances of getting cancer. And a recent study found that eating nine to ten daily servings of fruit and vegetables along with three servings low-fat dairy products is as effective as medication in lowering high blood pressure, and can help reduce or eliminate your chances of stroke.
  • Eating 5-10 servings of fruits and vegetables per day helps optimize anti-oxidant consumption.
  • Choose color for your vitamins and nutrients
  • For maximum longevity, limit fats to 30% or less. Keeping fats below 30% and cholesterol intake below 200 mg will markedly cut your risk of heart disease.  
  • Add fish to your diet, fish contains heart healthy good fats.
  • Increase your consumption of grains, sunflower seeds, tuna, swordfish, and garlic to get anti-aging selenium into your diet!
  • Beware the poisonous fat. Avoid trans fats, limit saturated fats.
  • Cut down on carbs and sweets and reduce your risk to diabetes, obesity and increase your natural HgH.
  • Reduce your intake of processed foods.
  • Minimize consumption of alcohol; avoid salad dressings, margarines, and other foods high in soybean oil.
  • Increase your fiber. Increasing fiber has shown to decrease the risk of several types of cancer and helps the body pass toxins quicker.
Supplement Tips  
  • Supplement with a high quality, high potency multivitamin/ antioxidant nutriceutical. A good multi-vitamin and anti-oxidant is important for good health since so many foods today are now processed and devoid of the basic vitamins and minerals our bodies need to function optimally.
  • Increase your anti-oxidants to decrease cancer risk and improve your appearance. Anti-oxidants reduce free radicals in the body that can wreck damage on the body and shorten your lifespan.  Free radicals are highly reactive bits of molecules formed during the process of converting oxygen and food into energy. Like tiny exploding grenades, they can damage cells and the DNA. Thousands of studies support the idea that free radical damage contributes to age-related illnesses like cancer, heart disease and the aging process itself. Antioxidants (Vitamin A, C, E, and selenium) protect the cells by neutralizing the free radicals and may help prevent disease. Supplements of antioxidants can have a profound effect on risk of disease.
  • Get your Vitamin C, great for immunity, your skin, cold prevention, and heart protector.  The effects of vitamin C are wide ranging. They have been postulated to immunize against cancer, saves arteries by driving up HDL, raises immunity by increasing production of lymphocytes; reverses biological clock by increasing white blood cell level in elderly; improves sperm and restores male fertility; combats gum disease; suppresses high blood pressure; and regenerates Vitamin E and glutathione. A UCLA School of Public Health study found that men who took 300 mg of vitamin C daily had a 45% lower risk of heart attack compared with men who took less than the U.S. Government Recommended Daily Allowance (RDA).
  • An aspirin a day keeps death away. In October 1997, the AHA reported in its journal, Circulation that up to 10,000 more people would survive heart attacks if they would chew one 325-milligram aspirin tablet when they first had chest pain or other sign of a heart attack.  Many other studies since then have come to similar conclusions.  One found that heart attack patients who took aspirin when their symptoms began, and then daily for one month, significantly lowered their risk of dying and of having another heart attack or stroke over the people in the study who were given the placebo.  Since that study, there have been many research projects focusing on the effects of aspirin on heart disease and additional studies have confirmed that aspirin may also lower a woman's risk for heart attack by 25 percent when taken one to six times a week. 
  • Get  Beta Carotene!   A Harvard Study of male physicians taking 50 mg supplements of beta carotene every other day for 6 years show that the controlled group had only half the number of fatal heart attacks and strokes compared to the general population. Another Harvard study of 90,000 female nurses show that those eating the most beta carotene (more that 11,000 I.U. per day) had a 22% lower risk of heart disease than those getting less than 3,800 I.U. per day. In addition, the study showed that those women who ate at least 5 carrots a week were 68% less likely to have strokes compared to the normal group. Eating a high volume of spinach also cut the stroke risk by 40 % (spinach contains a lot of beta-carotene). Get your calcium to protect your bones and lower your risk to Alzheimer's disease (Low bone mass correlated to Alzheimer's).
  • Add chromium and add years! Chromium is a vital trace mineral that decrease in blood insulin level and blood sugar level s and promotes the rise in DHEA, an anti-aging hormone.  Chromium levels decline with each decade of life. At any age, you can retard the progression towards heart disease and diabetes by taking chromium.
  • Co Q is right for you! Coenzyme Q-10 also known as CoQ-10 is an antioxidant. As the body ages it ceases to produce this nutrient after about age 20. Nobody is yet sure exactly how CoQ-10 works. We do know that it, like vitamin E, is a powerful anti-oxidant to stabilize cell membrane. Research appears to suggest that it energizes the mitochondria (the energy factory of the cell). It is, however, highly concentrated in heart muscles, which need a lot of energy to keep healthy. It is, therefore, not surprising to find CoQ-10 fights cardiomyopathy and halts relentless oxidation of blood cholesterol LDL. In some countries, cardiology departments give CoQ-10 to patients with congestive heart failure. In Japan, more than 10 million Japanese were taking CoQ-10 as a prescription drug for cardiac problems.
  • DHEA is RIGHT4U!  In animal studies, it has been shown to have anti-obesity, anti-diabetes, anti-cancer, anti-autoimmune disease, anti-stress, and anti-infectious disease. In other words, it's an all around anti-aging supplement.
  • Do not forget Vitamin E! Vitamin E. It is a powerful anti-oxidant, which fights arteriosclerosis and cancer. One cannot get enough of it from food unless you eat 5,000 calories per day (which would mostly be in fat). By the way, the RDA of Vitamin E is 25 IU. Optimum dose, however, is 400 I.U. in order to prevent artery disease and oxidation of LDL. Not taking Vitamin E may be equal to the risk posed by smoking. Additionally, vitamin E blocks the clogging of arteries free radical and results in fat that infiltrates artery walls, causing plaque build up and artery clogging. Studies have shown that taking 800 I.U. per day for 3 months slashes LDL oxidation by 40 %. Likewise in people over 60 years old, taking 400-800 I.U.'s per day for 30 days results in improvement in immune function. According to a recent Harvard Study Vitamin E lowered heart attack risk by 41%.
  • Get your folic acid to improve heart health. Much has been in the news about the efficacy of Folic Acid recently. Folic acid metabolizes homocysteine (high homocysteine level triple your chances of heart disease) and it keeps it in check. As a result it protects you from heart disease. If you get less than 350 mg of folic acid you are apt to have high homocycteine levels. The average American over 50 years old only takes in 130 mcg of folic acid per day.  Smokers need 3 times more folic acid to have the same effect as non-smokers. The less folic acid in the blood, the more your arteries are going to be narrowed and clogged. Recent studies have also shown that folic acid, preserves mental function as you age. People with low folic acid level are more likely to have depression, dementia, memory loss, and other psychiatric symptoms. 300-400 mcg a day helps to depress homocysteine hazard, cancer threats, and reverses psychiatric disorders. This amount can usually be found in a good multi-vitamin pill.
  • Add Ginko Biloba to your daily routine. Gingko biloba as it is commonly known is a popular herb that comes from the ginkgo biloba tree found throughout the world. It is an herb, which has been used for 5,000 years by humans. It is the most popular prescription drug in Germany and France for symptoms of aging in association with deteriorating memory. In 1988 it was prescribed more than 5 million times in Germany alone. Not only is it used for improved memory functions but also it possesses properties, which improve blood circulation. Ginkgo stimulates blood flow to the brain by: Dilating blood vessels, decreasing platelet aggregation and is a powerful antioxidant that blocks oxidation of fatty cell membrane. As a result, it improves cerebral vascular insufficiency, memory and peripheral circulation in conditions such as intermittent claudicating. Additionally, it has been shown to help slow down Alzheimer's disease.
  • Protect your joints with glucosamine/chondroiten. Glucosamine plus chondroitin sulfate when given to people with moderate-to-severe joint pain showed significant relief with the combined supplements. .
  • Green tea a potent cancer fighter. The two substances in green tea, epigallocatechingallate (EGCG) and epigallocatechin (EGC), are close molecular cousins to other flavonoids found in broccoli, cabbage, grapes and red wine that are known to help prevent cancer. Studies have also shown that green tea may also prevent rheumatoid arthritis and lower cholesterol.
  • Supplement with selenium. It is a fact that as you age, your levels of selenium falls. Selenium blood levels drop 7 % after age 60 and 24 % after age 75. Worse yet, declining levels of selenium signifies less antioxidant activity in our body. People with decreased levels of selenium are associated with higher incidence of heart disease, cancer, and arthritis. Selenium is an essential trace mineral has powerful antioxidant properties with anti-aging properties. It is an essential building block for the making of glutathione peroxidase, one of our most important enzymes that neutralize free radicals.  Animal studies show that selenium block up to 100 % of various tumors types of tumors. A University Arizona study of 1,700 elderly Americans shows that those with low level of selenium are more apt to have polyps in the GI tract (33 % compared to 9 % in those with high level of selenium). In another study of 3,000 older persons on selenium, this time in a Dutch study, showed a reduction in the risks for lung cancer by 50 %. Studies also indicate that selenium intake can lead to reduced heart disease by preventing platelet aggregation that normally leads to blood clots and it blocks oxidation of bad type of LDL cholesterol. A large-scale Finnish study showed that those with lowest level of selenium in their blood were 3 times more apt to die of heart disease.
  • Say No to Alzheimer's with NSAIDs. A meta-analysis of nonsteroidal anti-inflammatory drug (NSAID) trials involving nearly 16,000 patients found a relative risk of 0.27 - an 73% reduction - for Alzheimer's disease in those receiving the drugs for two years or more.
  • Good the Hormones Moving!. Stimulate their own hormone levels naturally through a program that combines nutrient supplements, exercise, and diet. Commonly available nutrient supplements have been shown in scientific studies to release HGH.

About Jeff Behar

Jeff BeharJeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, nutrition, anti aging and alternative medicine. Jeff Behar's work often appears in several of the major health and fitness newsletters, health and fitness magazines, and on  major health, and fitness websites. Jeff Behar is also a well sought after personal trainer, motivational speaker and weight loss expert.
 
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