Does your diet affect how well you age? There are many dietary changes you can make that will help keep your mind and body sharp as you age. Consuming healthy oils, maintaining good gut bacteria, getting all your vital nutrients, and increasing your water and protein intake are all easy ways to help keep your body and brain as healthy as possible.
Consuming omega-3s that are found in fish oil will help to support heart health, brain function, and memory during aging. Sources of omega-3s include sardines, herring, and salmon. To get the best benefits, consume one serving of these at least twice per week. Also, a daily fish oil supplement can have the same effect. Protecting gut bacteria is essential in maintaining good digestive health and supporting a healthy immune system. If your gut contains too few good bacteria and a lot of bad bacteria, your immune system weakens and your risk for obesity, type 2 diabetes, and constipation increases. To maintain good gut bacteria, make sure you eat plenty of fruits and vegetables.
Drinking water instead of soda is very important for your health. Sugary drinks can cause inflammation and it increases the risk of heart disease, type 2 diabetes, and some cancers. Water does not have any of these side effects and it is vital for a healthy functioning body. In addition, make sure you’re eating enough protein. As we age, we lose muscle mass and strength. Increasing your protein intake will fight back against muscle mass loss. To increase your protein intake, try eating Greek yogurt, low-fat cottage cheese, milk, eggs or tofu.
There are many dietary changes that you can make to help fight back against the signs of aging. These diet changes will help keep your mind and body sharper for longer.