5 main rules of anti-age nutrition (you can start at age 20)

General rules

Aging is accompanied by an irreversible and progressively increasing decline in almost all physiological functions of the body. Against the background of degenerative changes caused by aging, there is a decrease in metabolic , weakened muscle tone, decreased bone mass, impaired cognitive function, decreased immunity , accumulation of lipid components ( cholesterol ) in tissues, and decreased enzyme .
The current stage of development of earthly civilization is characterized by a significant increase in human life expectancy, which makes the search for anti-aging remedies that allow one to maintain satisfactory health even more urgent. During the aging process, the body of older people decreases the ability to assimilate proteins, which contributes to an increase in the endogenous loss of essential food components (protein, minerals, vitamins ) and the appearance of signs of accelerating the aging process. Accordingly, one of the leading factors in countering this trend is the nutritional factor. An entire nutrition system has been developed that takes into account the specifics and characteristics of the biological processes occurring in the body of older people - gerodietetic nutrition. However, any anti-aging diet is based on the following principles:

• Balancing the calorie content of diets with actual energy expenditure.
• Maximum variety and balance of nutrition for all food macro/micronutrients.
• Inclusion of easily digestible foods and dishes that normalize intestinal microbiocenosis and moderately stimulate the secretory/motor functions of the gastrointestinal tract.
• Inclusion in the diet of substances that stimulate enzymatic activity.
• Anti-atherosclerotic nutrition.

Numerous attempts to determine the role of nutritional factors in the aging process continue to this day, for which the lifestyle of centenarians living in various places on the planet is carefully studied. In particular, the inhabitants of the Hunza tribe, whose life expectancy is 110-120 years, are of great interest and at the same time, they have good health and look very young. In search of the reason, we found out that this tribe's diet is dominated by plant foods - raw vegetables and fruits in the summer, sprouted grains, sun-dried apricots and sheep's cheese in the winter. At the same time, during the period called “hungry spring,” when the fruits have not yet ripened, they practice extremely poor nutrition for 2-4 months and only drink a drink made from dried apricots once a day. This fast is strictly observed by all residents and is elevated to a cult.

Doctor McCarrison, who has been studying the inhabitants of this valley for 14 years, including their diet, states that the amount of protein is below normal, and the daily calorie content averages 1933 kcal and includes 50 g of protein, 36 g of fat and 365 g carbohydrates. In conclusion, he came to the conclusion that it was precisely this diet, a kind of “rejuvenating diet,” that was the main secret of the longevity of the people of the Hunza Valley.

Of course, such a diet cannot be recommended to everyone, but nutrition after 70 years should be as rational as possible. A rejuvenating diet against aging of the body provides for a reduction in the energy value of the diet to 2000 kcal for men after 60 years of age and 1750 kcal for women. Its reduction is achieved by eliminating/limiting confectionery/flour products, refined sugar, high-fat meat and dairy products. Controlling the correspondence of calorie intake to the energy needs of the body is the stability of body weight.

The daily requirement for proteins due to a slowdown in basal metabolism is reduced to an average of 65 grams for men and 55 grams for women, however, their deficiency cannot be allowed. The approximate requirement is 1.0 g/kg of body weight, which will not allow the development of protein-energy deficiency, but will not activate catabolism .

In this case, the share of animal protein should not be lower than 60% relative to the total amount. To improve the amino acid composition of the protein component of the diet and increase its digestibility, it is recommended to combine animal proteins with plant proteins. Particularly valuable protein products for older people are seafood, fish, cottage cheese, poultry, legumes, soybeans, and nuts. If the diet contains more protein, there is an increased load on the liver/kidneys, the functionality of which is reduced with aging.

The fat content is calculated based on the requirement of 0.8-1 grams/1 kg of body weight, while the content of animal and vegetable fats should be approximately equal. Limitation of animal fats occurs due to the exclusion of refractory animal fats (beef, lamb lard, meat and fatty sausages, cooking fats). It is extremely necessary to include fish oil in the diet of older people, the regular and moderate intake of which in the body helps to normalize the metabolism of fats and cholesterol , reduce blood pressure and blood clotting. In addition, omega-3 contained in fish/fish oil stimulates metabolism, enhances the production of fat-digesting enzymes and reduces the content of enzymes that promote fat accumulation.

Milk fats are also useful, they are easily digestible and are a source of fat-soluble vitamins and lecithin, and therefore their quota can be up to 30% of dietary fat. Also, vegetable oils, especially cold-pressed ones, deserve attention, which are best not subjected to heat treatment, but used for dressing porridges, salads, and vinaigrettes.

Carbohydrates in the diet of older people should be contained in smaller quantities (340 and 300, respectively), but the contribution of the carbohydrate component to the energy value of the diet should not change even in old age and is about 55-60% of the daily energy value. With a high level of physical activity and an active lifestyle, caloric intake should increase due to carbohydrates, but not fats.

Sources of carbohydrates in the diet of older people should be foods rich in dietary fiber and pectins - grain bread and wholemeal bread, vegetables, fruits, whole grain cereals, berries, which are necessary for removing toxins , stimulating the function of the gastrointestinal tract and bile secretion - prevention constipation and stagnation of bile in the gallbladder.

Easily digestible carbohydrates - sugar, sweet drinks - are subject to restrictions. sweets, confectionery. Of the simple carbohydrates, fructose and lactose from fruits, berries, and dairy products are more beneficial. The content of refined sugars and simple carbohydrates in the diet should not exceed 10-15% of the total carbohydrate quota, and in the presence of excess body weight - 5-10%, which is due to age-related changes in the insular apparatus of the pancreas and a decrease in glucose tolerance, increased formation processes fat and cholesterol from simple carbohydrates.

It is extremely important to provide the body of older people with a sufficient content of vitamins and microelements, which helps normalize metabolism, improve oxidative processes and slow down the aging of the body as a whole. vitamin C , P , choline , inositol , folic acid , and B vitamins (B6, B12) in the diet At the same time, it is important to prevent both their deficiency and excess.

The same applies to minerals. Although the need for them in older people is relatively small, it is not so easy to provide their body with them, since the body accumulates some and decreases others with age. Thus, the content of iodine, iron, potassium, copper, chromium decreases, while the content of lead, sodium, and zinc increases. It is especially important to control calcium levels, since the aging body accumulates calcium in the wall of blood vessels, and its deficiency is the cause of senile osteoporosis . It is extremely important to monitor iron levels, as its deficiency leads to iron deficiency anemia .

In elderly people, a change in the ratio of potassium and sodium towards an increase in sodium deserves serious attention, which negatively affects the cardiovascular system and causes fluid retention in the body. Therefore, it is necessary to include in the diet foods rich in minerals that are deficient for the body.

The best foods that are low in sodium and high in potassium are vegetables and fruits. Vegetables should be consumed with vegetable oil/sour cream without adding salt. Various dried fruits are especially rich in potassium: dried apricots, prunes, apricots, raisins. The content of table salt in the diet of elderly patients should be reduced to 7-9 g/day. To reduce iodine deficiency, seafood (squid, shrimp), seaweed should be included in the diet, which also reduces blood clotting activity, improves lipid metabolism, and has an anti-sclerotic effect. Control of calcium and magnesium levels is also important.

Particular attention should be paid to sufficient fluid intake, the amount of which should be at least 1.5 l/day, mainly in the form of still mineral waters, herbal teas, freshly prepared juices, green tea, rosehip decoction. It is recommended to reduce coffee consumption.

It is generally accepted that a number of products have the most pronounced effect on the aging process and slow it down. Food products for rejuvenating the body - mainly with high antioxidant activity: cruciferous vegetables (cabbage, radishes, turnips), fruits and berries, artichoke, cold-pressed vegetable oils, beans, tomatoes, garlic, avocado, whole grain cereals, carrots, fish (herring the collagen it contains is good for wrinkles - increasing elasticity and moisturizing the skin).

Products that accelerate the aging process include refined foods, fast food products, trans fats, artificial sweeteners, animal/poultry meat containing hormones , foods containing easily digestible carbohydrates, salt (salty foods), coffee, alcohol.

Equally important is the correct diet, taking into account the decrease in the functionality of the digestive system. In this regard, it is extremely important to avoid eating large amounts of food, eating at the same time, and eliminating long gaps between meals. It is recommended to eat 4 meals a day with the distribution of the energy value of the daily diet in the following ratio: breakfast - 25%, second breakfast - 15%, lunch - 35% and dinner - 25%. In the presence of various diseases ( hypertension , osteoporosis , diabetes mellitus , atherosclerosis , arthritis/arthrosis and others), nutrition must be corrected.

How to prolong skin youth with the help of aesthetic medicine?

Throughout life, the human body undergoes renewal with the help of stem cells. They are able to transform into any cells that the body needs and play a key role in maintaining life expectancy, ensuring the appearance of fresh cells, organs and tissues. Compared to other types of cells in the body, they “last” much longer, but they also cannot avoid aging due to the same reasons for degradation that lead to aging of ordinary somatic cells.

Aging of the body is inevitable and occurs precisely because stem cells stop reproducing themselves.

The question is not about not aging, but about aging gracefully and extending the active period of life as far as possible.

Stem cell aging occurs more rapidly in muscles and neurons and is almost non-existent in blood cells. Most of the time, stem cells are at rest and begin to divide only when they need to be replenished due to a decrease in their number.

Modern cosmetology has learned to prolong the youth of the skin by influencing its main components - collagen, elastin and hyaluronic acid, adipose tissue of the skin.

• Elastin – gives elasticity to the skin. Elastin in the skin is formed at birth and then degrades throughout life. The half-life of elastin is 75 years.
• Collagen creates the structure - the foundation. There are 28 types of collagen in the human body. The main types of collagen in the skin are types 1 and 3. In an adult, 90% (on average) of the skin consists of type 1 collagen, which is tougher.
• Hyaluronic acid (HA) fills the space between collagen fibers. It attracts water and contains many different proteins, microelements and various other substances. Holding huge amounts of water is the unique ability of HA.
• Adipose tissue is represented by: dermal adipose tissue (DAF), subcutaneous adipose tissue (SFA) and visceral (internal) fat. This is volume, facial support and a source of stem cells, a source of new fibroblast cells, etc. Adipose tissue cells - adipocytes are strengthened by a large number of collagen fibers.

During life, collagen and hyaluronic acid are constantly synthesized and broken down under the influence of various factors - internal and external. The body produces new components. The quantity and quality of HA decreases with age and in an elderly person the skin becomes dry and flabby.

And the main components of the skin are produced - fibroblasts. The doctor can influence both the quality of fibroblasts using different technologies and the production of new active fibroblasts. Some technologies lead to the replenishment of hyaluronic acid, while others - collagen.

In modern thinking, to achieve an aesthetic effect, it is more important to deal with fibrosis (collagen tissue) of adipose tissue than with the regeneration of collagen in the dermis.

Authorized Products

A rejuvenating diet against aging of the body includes:

• Dietary meat of domestic chicken, rabbit, veal, mainly boiled.
• Chicken egg whites in various forms.
• Seafood (mussels, shrimp, squid), low-fat sea/river fish.
• Vegetables with minimal starch content (all types of cabbage, spinach, asparagus, onions, various types of garden herbs, green peas, cucumber, sweet peppers, lettuce, green beans, garlic, zucchini, celery greens, raw, stewed and boiled).
• Low-fat dairy/fermented milk products (milk, cottage cheese, kefir, acidophilus milk, fermented baked milk, cheese).
• Cold-pressed vegetable oils (linseed, sunflower, olive), nuts, seeds.
• Bread, whole grain/rye bread, whole grain porridge.
• Weak green tea, freshly prepared juices, herbal tea, rosehip infusion, still mineral water.

Table of permitted products

Vitamin C

We will give first place to products that contain the maximum amount of the vitamin of youth - Vitamin C. The main thing is that you can find them on the shelves of our stores or on the market:

• Kiwi,
• Sea ​​buckthorn,
• Black currant,
• Lemon,
• bell pepper,
• Microgreen,
• Dill, parsley and other herbs,
• Any type of cabbage.

Kiwi

Although this fruit does not grow in our latitudes, it has long become part of our diet. And he has every right to do this. After all, 100 g of kiwi contains double the daily requirement of vitamin C.
What is the role of vitamin C in the rejuvenation process? It is indispensable in collagen . And collagen gives our skin elasticity and a fresh look. Simply put, if you don't want premature wrinkles, sagging skin, brittle nails and dull hair, remember to eat foods that contain vitamin C.

bell pepper

It is difficult to imagine a healthy diet without this vegetable. Bell pepper is a flavoring addition to many dishes and is also low in calories. But you need to love it not only for its taste, but also for its exceptional usefulness. It has a high content of vitamins C, E, P, A, B and microelements.
It may surprise you, but the concentration of vitamin C in bell peppers is higher than in lemons and black currants.

Magnesium, zinc, iron, potassium, calcium, phosphorus, silicon, iodine , plus the presence of antioxidants. All these vitamins and minerals have a beneficial effect on the nervous system and promote vascular elasticity. The presence of carotene in pepper promotes hair growth, affects the quality of skin and nails, and improves vision. Studies have shown that it helps cope with depression, insomnia, and restore strength. This is one of the leaders in the rejuvenation of our body.

Spinach

Why do you have to love spinach? For the high content of vitamins C, E, P, B1, B2, B6, PP, D2, as well as for the high content of proteins, iron, potassium, iodine.
Spinach prevents the development of tumors and lowers blood sugar levels. Take care of beauty. People who eat spinach on a regular basis have healthy, beautiful hair, strong teeth and youthful skin.

Spinach has a lot of fiber. Perfectly cleanses the intestines. Indispensable for those who want to lose weight.

Fully or partially limited products

A rejuvenating diet against aging of the body excludes:

• Products that contain a lot of simple carbohydrates (semolina, jam, candies, honey, sugar, condensed milk, confectionery, waffles, jam, sweet fruits, sweet drinks, ice cream).
• White rice, pasta.
• Fatty meat and meat products (smoked meats, canned meats, sausages, bacon, ham, offal, fast food products), semi-finished meat products.
• Vegetables containing a lot of starch (beets, potatoes, eggplants, corn).
• Fatty sea/river fish, canned fish.
• Saturated fats (beef, lamb, pork), waterfowl meat - duck, goose, mayonnaise, fatty dairy/fermented milk products (cheese, sour cream, cottage cheese, cream, fermented baked milk).
• Salt, salted/pickled foods, preserves.
• Sweet carbonated drinks, strong coffee, alcoholic drinks.

Table of prohibited products

Omega 3 and vitamin E

Omega-3 prevents the appearance of atherosclerotic plaques in blood vessels and prevents blood from thickening. Omega-3 has antioxidant properties, improves immunity and reduces allergic reactions.

Fatty sea fish

The main supplier of Omega 3 is sea fish:

• Salmon,
• Salmon,
• Mackerel,
• Herring.

A lack of Omega-3 in the body leads to deterioration of the skin and nails, the functioning of the reproductive system and brain activity decreases.

Omega-3 also contains:

• Rapeseed oil,
• Linseed oil,
• Soybean oil,
• Fish roe,
• Pumpkin seeds.

Products that contain Omega-3 prolong youth, improve sleep, ease menopause in women, reduce anxiety and mood swings.

Almond

Almonds, like other nuts, are rich in vitamin E. Almonds also contain flavonoids and polyunsaturated fatty acids .
Vitamin E is a natural antioxidant. It strengthens the immune system and promotes skin cell regeneration. Almonds are indispensable for those who monitor their health and consume healthy foods to preserve youth. Also rich in vitamin E:

• Walnut,
• Hazelnut,
• Sunflower seeds,
• Olive oil,
• Peanut,
• Pine nuts.

As you can see, the rejuvenation products that we talked about have been familiar to you for a long time. Many of them are constantly present in your diet.

Remember that these are allies in the desire to be healthy and young as long as possible.

Love yourself, love those around you. Enjoy the taste of healthy food and clean water. Be young in body and spirit!

Reviews and results

A rejuvenating diet against aging of the body allows you to adapt nutrition to the physiological characteristics of older people and improve all functions of the body.

• “... I am already 68 years old, I have never thought about the need to adjust my diet in accordance with the physiological capabilities of an aging body. I realized when my weight started to increase, my joints began to ache, shortness of breath and blood pressure appeared. I took my daughter to a therapist, and she, among other things, recommended changing her diet. I can’t even believe that a diet can help so much. My weight has almost returned to normal, I eat little but often. I include a lot of vegetables, herbs, fruits, fish and various milks in my diet. I treat myself to nuts and seeds. I changed my lifestyle - I move a lot, swim. I’m very pleased with myself.”

Phytoestrogens

Phytoestrogens are plant analogs of the female hormones estrogen. They stimulate collagen formation. And as we know, it is collagen that is responsible for the firmness and elasticity of the skin.

Therefore, as we age, when the level of the hormone estrogen drops, our skin begins to fade. But there are plants that will help preserve youth:

Soybeans

A unique product for women.
Makes it possible to maintain hormonal balance and has a beneficial effect on bone tissue, preventing osteoporosis. Soy phytoestrogens strengthen the walls of blood vessels, reduce bad cholesterol, and stabilize the psyche.

Based on phytoestrogens contained in soy, preparations are made to maintain hormonal balance in women. They ease PMS and the menopause process. Soy lecithin is obtained from soybeans. This is the most important material for the construction of body cells.

Lecithin also contains the active substance of hepaprotectors - phospholipids.

Phospholipids are involved in the process of liver cell restoration. Which is extremely important for the good functioning of the body. And that means our well-being.

Soy can be called a product of eternal youth. She can preserve femininity in a woman for a long time.

Broccoli

This cabbage appeared on our menu not so long ago.
It is neutral and has little pronounced taste. However, adherents of proper nutrition have already appreciated its usefulness. It is used both raw and boiled. It goes well with other vegetables, meat and especially fish. Broccoli contains:

• vitamins C, E, P, B1, B2, B6, PP, E, K,
• folic acid,
• provitamin A and beta-carotene,
• iron, zinc, sulfur, magnesium, calcium, phosphorus, potassium.

Eating broccoli slows down premature aging. Prevents the development of atherosclerosis, breast tumors, endometriosis. This cabbage with its properties is simply irreplaceable for women's health.

Phytoestrogens found in broccoli stimulate collagen formation. Keeps skin smooth and elastic. They improve mood, reduce stress and depression.

It is safe to say that products containing phytoestrogens are products that restore youth.

Free radicals vs antioxidants

The aging process directly depends on the excess of free radicals that our own body produces under the influence of negative factors (environment, ultraviolet radiation, bad habits, radiation).

Free radicals are essentially oxidizing particles that destroy the bonds between healthy cells and change their chemical composition. Their number depends on the state of immunity, age and lifestyle.

Antioxidants, substances found in some foods and dietary supplements, can fight free radicals. They absorb free radicals and help restore neural connections at the cellular level. Thus, in order to “kill” as many free radicals as possible, you need to consume as many foods rich in antioxidants as possible. This will slow down the aging process and increase immunity.

Nicholas Perrickson Diet

Dermatologist Nicholas Perrikson claims that if you are on his weight loss system, within three days you will notice how the appearance of wrinkles will decrease, the oval of your face will tighten, and anti-aging processes will begin. As a result of his observations, the doctor concluded that it is not only simple carbohydrates and fats that are harmful to our health, but also so-called “bad” proteins.

During a diet with an anti-aging effect, you need to bake, boil or stew all foods, and also avoid:

• sweets;
• smoked, salty, fatty, fried, flour foods;
• semi-finished products, fast food dishes containing trans fats;
• sauces, marinades;
• fatty meats;
• potatoes, carrots;
• dried fruits;
• pasta from soft varieties of wheat, rice;
• starch;
• fruits (bananas, mangoes, oranges, grapes, watermelon);
• legumes (peas, corn);
• alcohol;
• sweet soda, juices and coffee.

During the diet, you need to eat in small portions (3–5 times), starting the morning with a glass of water at room temperature half an hour before breakfast. Then during the day you need to drink at least 1.5–2 liters of liquid. The basis of the rejuvenating diet of this diet is fish, asparagus and blueberries, but in addition to them you need to add the following products to the menu:

• nuts;
• olive oil;
• fresh greens, spinach;
• fresh berries rich in antioxidants, melon;
• fresh vegetables (cabbage, bell peppers, celery, cucumbers, radishes, tomatoes, onions, zucchini, eggplant);
• mushrooms;
• seafood;
• fruits (apples, kiwi, lemon, peach, pear, plum);
• lean types of meat;
• milk, cheeses, fermented milk products with low fat content;
• green tea.

Nicholas Perrickson Menu

A three-course anti-aging menu according to the Nicholas Perrickson diet, designed for 4 days, might look like this: