Horwath HTL Spa Consulting

One of biggest ageing factors is diet. Most of us consume a diet that is high in fat and sugar, with little or no exercise to move it alone. Add to that, lack of sleep, stress, and too much exposure to the sun and you have all the components for premature ageing. In order for our bodies to function at optimal level and hence stave off the ageing process we need to maintain a diet that includes a minimum of five servings of antioxidant rich foods per day. Why? because these foods have been proven to help reduce stress and ageing exceptionally well. Eating a diet rich in antioxidant vitamins and minerals are your best defence against the free radical damage of oxidation, while nourishing and protecting your skin to extend its youthful appearance.
Fruits and vegetables rich in antioxidant can boost your immune system and help fight negative stress. Some of these foods include blueberries, tomatoes, carrots and broccoli. Magnesium is known as the anti-stress mineral. You’ll find this in whole grains, beets, and raisins. Foods high in vitamin C, such as oranges and grapefruit, and foods rich in potassium like bananas, avocados, and yogurt, help to lower blood pressure. All these can lower your stress levels that will significantly lessen the effects of ageing on your body. Including the following top 10 anti-ageing into your daily diet will not only prevent premature ageing, but it is easy to do, not to mention a lot less painful than going under the knife.

Top 10 Anti-Ageing Foods

1. Acai Berry: Some refer to it as the youth berry others refer to it as botox in a bottle. Pronounced “ah-sigh-eee” this unique fruit ranks number one on the list for its for nutritional and health properties, linking it to everything from promoting healthier, younger looking skin, to improving stamina and sexual function, to cleansing and detoxifying the body. Packed with antioxidants like vitamins C and E (that help prevent premature ageing,) with up to 33 times the anthocyanins of red wine grapes, and more essential amino acids (proteins) than an egg.

2. Blueburries: Second on the list are these plump berries that range from mildly sweet to tart and tangy. This tiny fruit packs a synergy of multiple nutrients including vitamin C, folic acid, fibre, and carotenoids. Analysed for their antioxidant capabilities, blueberries rate high in their capacity to destroy free radicals. They are rich in phytonutrients (anthocyanidins, and pterostibene) that may help reduce the risk of cancer, help lower cholesterol and combat the ageing process.

3. Tomatoes: Not only do tomatoes contain lycopene, the antioxidant phytochemical that also helps prevent heart disease, but they’re also a good source of dietary fibre and an excellent source of vitamins A, C, and E – all enemies of cancer-friendly and ageing free radicals. (Note: Lycopene is best absorbed by the body when the tomatoes are cooked so load up on fresh tomato sauce or broil them with a little olive oil.)

4. Omega-3s: These healthy fatty acids help maintain cell membranes, allowing nutrients in and keeping toxins out. Numerous studies have shown that Omaga-3s can help protect against ageing caused by sun damage and helps reduce the risk of skin cancer. The best sources of Omega 3s include wild salmon, herring, mackerel (not king), sardines, rainbow trout, Omega 3 fortified eggs, flaxseed (ground, oil), walnuts, seaweed, canola oil and soybeans.

5. Water: The most important to radiant looking skin. Water helps your body flush away toxins, allows the smooth flow of nutrients into the cell, and keeps organs functioning at their best. Plus, cells that are well hydrated are plump and full, which means that your skin will look firmer and clearer. Although liquids are the main source of water, many foods have such a high water content that they contribute to overall hydration. Choose foods that are made up of 75 percent water – apples, grapefruit, mangos, watermelon, cherries, berries, orange and vegetables – artichokes, asparagus, mushrooms, onions, tomatoes, potatoes, pumpkin, lettuce, red yellow, green peppers, and allow your thirst guide to dictate how much water you should drink per day.

6. Spices: Who would have thought that the spice rack is full of anti-ageing secrets? Research shows that cinnamon can decrease blood sugar levels and lower cholesterol, especially in people with type-two diabetes. Arthritis sufferers may also find relief in turmeric, a spice found in curry that also been reported to help prevent Alzheimer’s disease. Paprika and cayenne pepper can help fight high blood pressure and improve circulation and even ginger can help decrease blood pressure, alleviate arthritis pain and reduce your risk of cancer. Fresh spices are usually your best choice to fight ageing, but you can still benefit from including dried version into your daily diet.

7. Fibre: Another key to staying young is to keep your intestines healthy and bowels regular. This takes plenty of fibre-about 25 grams a day for women and 35 grams for men. Fibre works by keeping all the nutrients you eat in your intestines and release them as needed, and soluble fibre has been shown to help reduce cholesterol levels and maintain blood sugar levels. So eat more fruits, vegetables and foods rich in whole grains. Good fibre-rich options include oats, oatmeal, oat bran, psyillium seeds, apples, sweet potatoes, carrots, raisins, pears, cabbage, spinach, almonds, sunflower seeds, beans, brown rice, whole grain breads and pasta.

8. Dark Leafy Greens: Broccoli, spinach, bok choy, arugula and other dark leafy greens are pached with antioxidants such as beta-carotene, lutein and zeaxanthin, all cancer-fighting and anti-ageing substances. They are also rich source of vitamin C, folate, B vitamins, calcium, and potassium; so include a variety in your daily diet.

9. Garlic: Nicknamed ‘Russian Penicillin’, due to its legendary antioxidant properties, this sometimes ‘stinky food’ is a powerful anti-fungal, an anti-viral and an anti-bacterial. Studies show garlic helps lower cholesterol and blood pressure. In addition, garlic is an excellent source of manganese, a very good source of vitamin B6 and vitamin C and a good source of selenium – all anti-ageing nutrients.

10. Tea: Last but not least on the list is tea. Why? Because tea in another great option for hydrating the body and it contains natural compounds called polyphenols, which have antioxidant properties that help prevent sun-related cancers and help increase collagen production in skin. Your best choices include white and green tea, which have the best medicinal effect on the body and contain a very small amount of caffeine compared to coffee (which dehydrates the body), and darker teas.

Gabrielle Tuscher, AsiaSpa September – October 2009 page 58-59