diet

Antidotes for Aging Parts

Wed, 20 Jun 2012 08:07:24 +0100

7 ways to maintain your health and prevent disease as you age.

Skin
In our twenties, production of collagen (a fiber that keeps skin firm) slows and dead skin cells shed less quickly. Good genes can keep you looking young but research suggests that lycopene and beta carotene also may help by scavenging for free radicals that contribute to skin aging. Eat sweet potatoes, carrots, cantaloupe and leafy greens for beta carotene and include lycopene-packed tomatoes and watermelon in your diet.

GI Tract
As we age, nerve cells that control muscles that move food through the digestive tract gradually die off, especially in the large intestine—one reason why constipation may occur more frequently as you get older. Fiber helps keep things moving. Men 50-plus should aim for 30 grams of fiber per day; women, 21 grams. Get your fill by eating plenty of whole-grain cereals and breads, fruits, vegetables and beans.

Muscle Mass
Metabolism slows by 1 to 2 percent each decade after age 30. When you’re young, muscle burns up to 10 times more calories per pound than fat. As you age, muscle metabolism decreases. So even if you maintain the same level of exercise and calorie intake, you tend to accumulate fat. Regular exercise can help offset reduced muscle metabolism and help you stay lean. So will choosing nutrient-dense, lower-calorie foods

Eyes
Years of exposure to UV light and smoke may contribute to age-related macular degeneration (AMD), a leading cause of blindness in older people. But an antioxidant-rich diet may help. Studies link higher intakes of vitamins C and E, beta carotene and zinc as well as lutein and zeaxanthin (antioxidants in yellow and green vegetables and egg yolks) and omega-3 fats with reduced risk for AMD

Heart (and Blood Vessels)
Over the years, the heart and artery walls thicken and stiffen, which often results in high blood pressure and plaque buildup. Earlier this year, Greek scientists reported that the more closely people followed a Mediterranean diet—rich in vegetables, fruits, whole grains, beans, fish and poultry, dairy and olive oil, with moderate amounts of wine and little red meat—the less likely they were to develop high blood pressure, high cholesterol or obesity.

Bones
From age 30 on, cells that build bone become less active while those that dismantle bone keep working. (In women, decreasing estrogen during menopause accelerates this loss.) Bone-strengthening calcium and vitamin D, which enhances calcium absorption, become increasingly important as you age. New research indicates that vitamin K—essential to the proteins that rebuild bone and abundant in leafy greens—also helps reduce age-related bone loss.

SOURCE eating well.com

4 Surprising Side Effects Of Eating Fast Food

Wed, 20 Jun 2012 07:48:17 +0100

I guess You have seen a person who complain of headaches and even mood changes along with his growing craving for any food item that began with “Mc

"BUY ONE GET FOUR FREE"

Migraines
Turns out processed foods can trigger migraines. Anyone who knows how horrible those can be is probably dropping their jaw in horror at every time they ever went through a drive through. You’re just trying to get a quick meal, but what you don’t know is that that meal is loaded with things like nitrates, artificial sweeteners and monosodium glutamate (MSG). Nitrates are added to many fast foods in order to protect from certain bacteria and to give meat a cured taste and MSG enhances flavor, but along with the extra pressure on your belt buckle, these can lead to pressure in your brain.

Depression
If you’re eating fast food, you’re probably not eating healthy food, too. Eating sugary and fatty foods regularly usually means you aren’t eating foods that give you nutrients that are essential for mental health, like antioxidants, folate and Omega-3’s. Without enough of these, you can experience symptoms of depression.

Decreased Sex Drive
That’s right, if you’re going to indulge in one pleasure, you may have to pass up on another. Fatty foods can trigger biochemical changes that can cause libido, sperm count and ovulation to take a dive. I’ve always been against fast food restaurants as date spots, but this just confirms it.

Food Addiction
Yup, it does exist. You may joke that you’re addicted to this or that, but be careful what you joke about. High levels of fat and sugar can cause blood sugar levels to spike and crash, leading you to need even more in order to just maintain normalcy. Imagine needing three cheeseburgers in order to even get out of bed!

A lot of people justify eating fast food because they had a lighter meal earlier or because they have a fast metabolism. But fast food has effects on one’s body aside from plain old weight gain and cholesterol increase. Consider these side effects next time you’re debating that fatty, fried, quick fix of a meal.

It's not just what you eat, it's how you eat

Tue, 19 Jun 2012 05:45:08 +0100

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

source:helpguide.org