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March 10, 2011

Simple Anti Aging Diet Solutions

Simple Anti Aging Diet Solutions

Anti Aging Diet Solutions for a Healthier Life

People of all ages are looking for ways to stay young longer.  Are you one of them?  Probably the best way to look and feel young is to eat healthier – to eat an anti aging diet.

The following few simple anti aging diet solutions will go a long way in ensuring you live and enjoy life to its fullest. But, remember things that are simple to do are also simple not to do.  The choice is yours.

Eat Smaller but More Frequent Meals

The body requires energy throughout the day to perform its many functions. If the body goes too long between meals it senses that is being starved and will slow down its metabolism to conserve energy.  The problem with that is that a slow metabolism contributes to weight gain.

It’s best to eat 5 or 6 meals a day, 2or 3 main meals and 2 or 3 snacks so that you’re eating something every three hours or so.  This will keep energy levels consistent avoiding periods of fatigue. Consistent energy levels is an essential goal of an anti aging diet.

Always, Always Eat Breakfast

Break the fast!  Obviously you can’t eat while sleeping, but if you don’t eat breakfast your body’s metabolism will slow down. Studies show that people who eat breakfast regularly are less likely to obese and tend to have better energy levels and are more focused.

Eat Low Glycemic Foods

High glycemic foods cause a rapid rise in blood sugar and insulin. Insulin promotes fat gain. Low glycemic foods keep blood sugar and insulin levels to a minimum.  High glycemic foods include the simple sugars and almost anything that is prepackaged.

Instead, eat fresh fruits and vegetables.  As much as possible avoid white bread, white potatoes, white rice, white pasta, and alcohol, all of which are high glycemic.  While most fruits have glycemic indexes that are low to medium, fruit juices tend to be higher glycemic.

Eating lower glycemic index carbs is a real key in the anti aging diet.

Avoid Eating Only Carbohydrates at a Meal

The glycemic index applies to carbohydrates.  By combining carbohydrates with some fat and protein, the digestion and absorption of carbohydrates is delayed preventing a rapid rise in blood sugar and insulin levels.

Consume Omega-3 Fatty Acids

Omega 3 fatty acids provide tremendous health benefits.  Omega 3 fatty acids can be found in plant sources like flax seed, pumpkin seeds, and walnuts and is also high in fish. Fish oil, krill oil, and cod liver oil are terrific sources of omega 3 fatty acids.  Omega 3 fatty acids limit inflammation and are structural components to our cell membranes making the cell membrane more pliable and flexible as opposed to omega 6 fatty acids, which make the cell membranes more rigid.

DHA, or docosahexaenoic acid is an omega 3 fatty acid,  and is a key component of the brain and retina, and probably explains why omega 3 deficiency is associated with depression.

Limit Saturated Fats and Avoid Trans Fats

Saturated fats are found in butter, cheese, in the fat of meat, and in tropical oils like coconut and palm oil.  Saturated fats increase the LDL or bad cholesterol levels and are associated with insulin resistance.  Saturated fats are also linked to colon cancer.

Trans fats are liquid fats that have been transformed or hydrogenated into solid fats to increase the shelf-life.  Hydrogenated or partially hydrogenated fats are ubiquitous and found in commercially prepared foods like peanut butter, mayonnaise and other condiments, salad dressings, baked goods, and others.

Trans fats get incorporated into cell membranes making them less pliable and impairing biochemical pathways.  They also increase LDL cholesterol  and lower HDL or the good cholesterol.

So follow these anti aging diet solutions and live a healthier life.

See related articles.

“Breakfast Foods to Avoid”

“Low Glycemic Foods”

“Achieve Effective Weight Loss: Eat the Right Carbohydrates”

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Dr. Joe Jacko

Dr. Joe is board certified in internal medicine and sports medicine with additional training in hormone replacement therapy and regenerative medicine. He has trained or practiced at leading institutions including the Hughston Clinic, Cooper Clinic, Steadman-Hawkins Clinic of the Carolinas, and Cenegenics. He currently practices in Columbus, Ohio at Grandview Primary Care. Read more about Dr. Joe Jacko

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