Nutrition expert Joey Thurman offers sage advice for aging consumers.
The ravages of time can take a serious toll on a person’s health and appearance. Critical to maintaining health and beauty as we age is diet and fitness, explained Joey Thurman, model, celebrity trainer, nutrition expert and creator of The Lifestyle Revolution
. “The food you put inside your body is going to reflect on your outside appearance, and I don’t just mean as far as your waistline,” said Mr. Thurman. “There are some foods which can actually age you faster than others, leaving you looking tired, bloated, and years older than you actually are. Thankfully, there are also plenty of foods which can help improve cell repair and keep you looking as young as you feel.”
These are his top five health tips to help with graceful aging.
Not all fat is bad, according to Mr. Thurman. “People tend to think that fat is the enemy,” he said. “Yet that just isn’t true. There are bad fats such as lard and butter, which are dangerous for your waistline and your heart health, but there are also healthy fats such as those found in olive oil and avocado. Not only do they taste great, but they have properties which can help to keep you looking young and feeling great.”
Olive oil and avocado, for example, are rich in healthy monounsaturated fats (MUFAS), which have been found to reduce bad cholesterol levels and minimize the risk of heart disease and stroke.
Polyunsaturated fats (PUFAs) available in soy, corn, safflower, and canola oil were similarly found to improve blood cholesterol levels, in addition to decreasing the risk of type 2 diabetes.
“Your body needs water in order to perform even the most basic functions. It also needs water to help it stay looking young,” said Mr. Thurman. “Work more water into your diet by making infused waters at home with watermelon and other summer fruits.”
While many subscribe to the “8 glasses of water a day” rule, this advice isn’t actually clinically proven. The Institute of Medicine recommends that women consume about 9 cups (2.2 liters) of liquid a day, while men should drink about 13 cups (3 liters).
It’s estimated that approximately 25% of water intake comes from water rich foods, such as cucumbers, broccoli, lettuce and grapefruit, to name a few.
Mr. Thurman suggested the fruit guava offers nutritional benefits for the aging population. The fruit is low in saturated fat, cholesterol and sodium, and is a good source of vitamin A, folate, potassium and manganese. It is also a good source of dietary fiber and vitamin C.
“Guava is a very trendy fruit right now in Hollywood,” said Mr. Thurman. “It is very high in vitamin C which is an important component of any anti-aging diet. Not to mention, it just tastes great!”
Sweet potatoes are a great source of beta-carotene, which benefits skin and eye health.
“Sweet potatoes have been called the perfect food because they are low in calories but still high in fiber. They are packed with vitamins and minerals, and they can assist in cell repair. Bake or steam them, and then add some cinnamon. Or you can mash them and add a little garlic. No butter or sugar needed!”
Nutritious fats such as omega-3 fatty acids DHA and EPA are beneficial for healthy aging, offering cardiovascular support, in addition to benefits for skin, eyes and mental clarity. Research suggests that omega-3s improved cognitive function in those with mild Alzheimer’s disease . In addition, EPA and DHA are considered to have an anti-inflammatory effect, providing protection from oxidative stress.
“Omega fatty acids are a key part of any anti-aging diet, not to mention any healthy lifestyle. You can get them from things like chia seeds or flax seeds, or foods like whole grains. You can also take supplements to help boost your intake,” Mr. Thurman advised.