Top-7 Nutrition Tips for Anti-Aging

1. MAKE YOUR HEALTH A PRIORITY

Prioritize and invest in your overall health. Remember that a healthy lifestyle, which includes good nutrition, can prolong your life with over 10 years, and the most effective lifestyle change is the one that you can sustain in the long run.

2.     EAT A WELL-BALANCED AND NUTRITIOUS DIET

There are several diets designed for optimized health, including the Japanese diet, the Okinawan diet, the Mediterranean diet, and the Nordic diet (click here for full review). In line with the Canada Food Guide, half of your plate should be a variety of vegetables & fruits and the other equally half divided between lean protein and whole grain foods.

3.     AVOID OVERLY RESTRICTIVE DIETS

Avoiding meals that are high in simple sugars, saturated fats and processed foods is sound dietary advice, but all too restrictive diets are generally not sustainable. Thus, allow for enjoyment in moderation to curb potential cravings, but avoid overeating and binge eating.

4.     REGULATE YOUR PORTION SIZE AND CALORIC INTAKE

There is no need to count calories per se, but be mindful about your portion size, chew slowly and eat in company of others. Caloric restriction up to 25% in humans has science-proven benefits for longevity markers, but it is hard to maintain and must be carefully moderated.

5.     DRINK WATER

Your body consists of mostly water, your cells require it to function properly, and dehydration may have serious health consequences. Keep up your daily water intake and limit your consumption of sugary drinks. A hot tip for weight loss is to drink two glasses of water before every meal.

6.     AVOID LATE MEALS

Avoid heavy meals in the evening or late-night snacking. Eating your meals during the day is a healthy choice due to your inherent circadian rhythm, which regulates your metabolism, bodyweight, and overall health.

7.     SUPPLEMENTS

Supplements may complement your regular diet and ensure optimal intake of key macro and micronutrients. Supplementation is especially important for those that have insufficient nutrient intake or higher requirements compared to the general population, such as vegans & vegetarians, athletes, older adults (review 1, review 2) and orthopedic patients.