Want to Live Longer? Specific Foods to Add as You Age.
Here’s the Specifics on How to Live WELL Longer!
Last we explored what happens when we age and why so many of us experience a decline in health. If you missed the first part of this two-part blog please click this link to read last week’s blog.
If you are ready to take some specific steps to ensure you are aging as well as you can, nutrition can play a BIG role in your energy levels, how well you digest and assimilate the foods you are eating to ensure your muscles, bones, and body systems are getting what they need so you can perform optimally each day.
Let’s start with five specific foods that will help you age well:
Wild-Caught Fish, Raw Nuts and Seeds – These delicious foods will provide omega 3 fats. We need as many omega 3’s as we can get to offset the omega 6’s that are so prevalent in our standard diet. Omega 3’s are important for brain health, they have anti-inflammatory properties and cardiovascular benefits. By simply having some wild-caught fish like tuna, mackerel and salmon along with a small hand full of walnuts or almonds a couple of times a week you can ensure you are getting all the omegas you need.
Fermented Foods – There are pickled foods and then there are true fermented foods. There is a definite difference in health benefits. When picking up some pickles or sauerkraut from your local shop make sure you look for a true fermented option. Usually, these true fermented foods are in the refrigerated section and not on the shelves. Truly fermented options have live bacteria, the “good gut bugs” that will support your immune system and stimulate your stomach. These healthy bacteria predigest food so that it’s easier to get nutrients. They also keep your bowels moving regularly!! Just eating a very small amount at each meal is enough to get the benefits.
Protein – Once you have had your fermented food and your stomach is ready, it’s time to add protein. Protein is used to build muscle, the collagen in meat protein is used to keep the skin, ligaments, tendons, and cartilage healthy, and protein can be used for energy through the process of gluconeogenesis. All our enzymes, antibodies and hormones need protein as well! The easiest source of protein is meat which can provide a great source of vitamin B12 and iron as well. As discussed above, digesting meat is not always easy. Making and drinking meat stock can be an easy addition. Making meat stock is very simple too (see attached recipe). Another option is adding plant foods that are complete proteins like quinoa which is a simple seed that can be used like rice, breakfast cereal, and salads.
Dark Leafy Greens and Colorful Veggies – Not everyone loves salads and chewing veggies can sometimes be difficult as well. Here’s the catch, dark green leafy greens and veggies in general are some of the most nutrient-dense, low calorie, fiber-rich foods nature provides. These foods fill you up, provide important nutrients like B-vitamins, calcium, magnesium, and potassium, important electrolytes for the nervous system and cardiovascular systems to ensure you have the energy and vitality you need. The fiber in the greens provides prebiotics which is food for the good gut bugs. There are also many phytonutrients that science is just discovering which are part of the health and nutrient profile of colorful veggies. Therefore eating the “real” veggies and not just substituting a supplement or powder is important.
Water – I know this seems simple, but water is truly under-recognized. Did you know that dehydration can lead to headaches, low energy and fatigue, muscle aches and pains and even constipation? Many of us wake every morning and reach for coffee to start our day. It’s a diuretic that dehydrates. We may have a cup or two of liquids during our regular routine but juice, pop, lemonade, and even iced tea can be full of sugar that dehydrates and increases inflammation. I recommend sticking to herbal unsweetened teas (hot or cold), water with a splash of lemon juice and just plain water 90% of the time. Water is needed for everything your body must do. I recommend 8-10 glasses of water each day and more if you are physically active.
There are also a few foods we should try to avoid or consume only as “treats”. One of the biggest foods we should minimize, is sugar. More specifically, added sugar. This comes in the form of cookies, cakes, pastries and candy. These foods are often processed and contain poor processed fats as well. That brings us to the second food we should try to minimize or eliminate altogether. Try to eliminate as many processed vegetable oils as you can. Try to pick extra virgin olive oil, avocado oil, butter and coconut oil whenever possible. Vegetable oils like canola are highly processed and can contribute to inflammation and cardiovascular issues. Many of these processed foods also contain high amount of sodium which is another downfall of processed foods. Sodium can zap our energy and create inflammation and water retention in the body.
Choosing real and natural foods with as little packaging as possible is the easiest way to avoid additives and preservatives that are added to many foods. This can be done by sticking to the outside perimeter of the grocery store and cooking most of your meals instead of ordering in or eating out. When we control the foods that we buy, how we cook the foods and what is added for flavor we cut out many of the inflammatory components that age us faster.
Are you looking to get even healthier? Are you dealing with low energy, lack of vitality and inflammation? Could you use some support figuring out what foods you could add to your every day to support increasing your energy as you age? Curious about how nutritional health coaching can help you make healthy changes and live well longer? Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation. I work with people from all over the world individually or in groups so don’t let anything hold you back!
