As another year passes, we must ask ourselves: Even though I’m aging, do I have that healthy glow? One look in the mirror can answer that question.
Here’s the best news yet - you can continue to age healthfully on the inside and on the outside. Keep reading to see how you can get your glow on.
If you could take just one step to create a healthier future full of vitality, it would be to fight a process called “inflamm-aging”.
Many of us have just stepped off the holiday sugar and alcohol express. Those indulgences, along with too little sleep, can keep us from looking and feeling our best. Over time, they take their toll. That’s why I’m sharing with you six ways to reduce inflammation to ensure that you are in the right place to age gracefully.
While the term “inflamm-aging” is used in the beauty industry because of the clear-cut connection between inflammation and the appearance of acne, rosacea, and fine lines and wrinkles, inflamm-aging is actually more than skin deep.
In fact, inflamm-aging is a significant driver of the chronic disease epidemic. That’s because heart disease, diabetes, obesity, cognitive decline, and bone loss all rise from the embers of chronic inflammation smoldering over time.
So, let’s look at the secrets of how to turn back the clock – to age gracefully and actively grow our health!
#1 EAT A MEDITERRANEAN-STYLE DIET
Replace soda, candy, simple carbs, and chips with a Mediterranean-style diet of berries, olives, salmon, nuts, and spices. It’s easy and delicious. Plus, it feels so good to get that toxic food out of your system!
In fact, a study from Columbia University linked an inflammatory diet pattern to brain aging. They found that a Mediterranean-style diet rich in greens and omega-3 fatty acids from fish and nuts is associated with a lower risk for Alzheimer’s and better brain function as we age. A sure sign of aging gracefully is a sharp mind and an open heart! (1)
#2 TASTE THE RAINBOW OF FRUITS & VEGGIES
Enjoy Nature’s Sweet Treats: Trade out candy and sweets for berries, cherries, and citrus, which are rich in antioxidants, colorful phytonutrients, and Vitamin C. Strive to eat each of the colors every day, as the pigments in berries, citrus, greens, tomatoes, and spices contain phytonutrients that activate the genes that fight inflammation and promote healthy aging.
Plus, they taste great and help fight the oxidative damage that contributes to aging skin and many other health problems.
Yams, yellow potatoes, butternut squash, lentils, gluten-free grains, and other fiber-rich complex carbs help balance blood sugar by keeping you fuller longer, and their carotenoids act as antioxidants to fight fine lines and wrinkles that occur over time. For a taste treat, check out this recipe for Roasted Butternut Squash with Thyme, Shallots, Cranberries, and Pecans.
#3 BALANCE HORMONES & DETOXIFY
Broccoli, Brussels sprouts, cauliflower, Romanesco, and kale, oh my! These cruciferous veggies contain sulforaphane, a compound that promotes detoxification of estrogen and estrogen-mimicking chemicals to help maintain a healthy hormonal balance for aging gracefully. (2)
Roast these veggies to a golden brown with extra-virgin olive oil, garlic, and sea salt so you’ll want to gobble them up!
Leafy Greens, like spinach, chard, kale, and arugula are loaded with chlorophyll, the green pigment that packs a punch of antioxidant activity. Even better, they’re rich in fiber, stress-fighting B vitamins, and magnesium to promote good elimination and detoxification.
Pull together a colorful salad for lunch each day and include a clean, organic protein.
#4 PROTEIN & COLLAGEN: A WINNING PAIR
Salmon and cold-water fish are rich in clean protein and essential omega-3 oils to fight inflammation, build better cognitive function, and reduce muscle and bone loss. I know that you are going to love this pan-roasted salmon and veggies recipe. Try making it tonight!
Tip: trade out canned tuna for canned salmon and make this creamy salmon salad to top your veggie bowl.
Bone broth is loaded with collagen, a particular type of protein that acts as the glue to hold our connective tissue together. This fibrous protein preserves the elasticity of the skin and keeps our bones strong. We need strong bones and muscles to help us do all we want in our senior years, so get started now. Use bone broth as the base for chicken vegetable soup, beef stew, or minestrone, or sip a mug when you need an extra shot of protein. If you’re ready to make your own bone broth, I recommend Dr. Cate’s Collagen Building Bone Broth. Get the recipe here.
If you’re not into bone broth, you can still get the benefits of collagen by using my favorite collagen peptides powder by Vital Proteins. Not only does it help improve the skin, but it also helps bones, joints, hair, and nails.
One scoop provides 20 grams of collagen, plus is gluten and dairy free and Whole 30 Approved! Drink it alone or add to your favorite smoothie.
#5 GIVE YOURSELF AN OIL CHANGE
EVOO – Extra-virgin olive oil is arguably the healthiest fat on earth, because it contains large amounts of monounsaturated oils and antioxidants. The green color and slightly peppery taste let you know what Italian women have known for generations: olive oil has healing properties.
Extensive research has linked daily olive oil intake with reduced incidence of heart disease and stroke, diabetes, dementia, and breast cancer. Adding olive oil to dishes also improves the absorption of many fat-soluble vitamins, so enjoy this oil without guilt! (3)
Avocado – Not just for guacamole, avocados have made their way into egg salad, hummus, smoothies, and soups. And for a good reason: they’re packed with skin and heart-healthy, monounsaturated fat (like olive oil).
Avocados also contain the antioxidant vitamins A, C, E and are suitable for the skin, heart, and digestion. Make sure to add ¼ to ½ an avocado daily to that veggie bowl.
Nuts and Seeds – Nuts are little gifts from the plant kingdom are packed with protein, fiber, and healthy oils. This combination makes them a perfect snack, but don’t go wild! Measure out just ¼ cup for your daily serving since they are high in calories.
Rotate the type of nuts you eat, so you get the range of minerals and fats they contain. For example, three Brazil nuts have a daily dose of selenium, while cashews are rich in magnesium, and walnuts have the most alpha linolenic acid and omega-3 oils. Toast them lightly and add to salads, grain bowls or as snacks.
#6 ADD FLAVOR BOMBS
“Variety is the Spice of Life” – so bring your food to life with an explosion of flavor from herbs and spices. Each herb and spice have a unique flavor profile from its own set of phytochemicals, imbuing it with delicious, super-healing properties.
Spices and herbs have been shown to lower inflammation, helping to quell redness, pain, and swelling.
Plant an indoor herb garden this winter. Or buy dried spices in small quantities until you know which ones you love. And make a pot of Masala Chai Tea instead of coffee or a cocktail on those cold winter nights. You’ll love not waking up with a hangover, and as a bonus, you’ll have less pain and inflammation.
Growing old gracefully helps make the most of your lifestyle today. It’s way more fun to cultivate some excellent cooking skills to feed yourself, friends, and family well. Instead of settling for the MAD diet (Modern American Diet) and the set of chronic diseases it breeds. A healthy glow and vitality are possible. Claim the future for yourself by taking charge of your health now so you can optimize aging gracefully!
(1) https://doi.org/10.1016/j.bbi.2017.04.022
(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6885086/
(3) https://www.acc.org/About-ACC/Press-Releases/2022/01/10/18/46/Higher-Olive-Oil-Intake-Associated-with-Lower-Risk-of-CVD-Mortality