March was National Nutrition Month, an annual campaign focused on raising awareness and education, promoting informed food choices and helping people develop healthy eating and physical activity habits.
From a functional medicine perspective, nutrition plays a crucial role in overall health and can be leveraged as part of an integrated approach to preventing, managing, and treating disease. Even small changes in dietary habits can significantly improve patient well-being, outcomes, and age-related disease risk. A recently published New York Times article outlines five nutritional tips that can be easily implemented to promote healthy aging.
5 nutritional tips for healthy aging:
- Avoid eating processed meat
Eating large amounts of processed meats can increase exposure to harmful chemical compounds with adverse health effects. Processed meat is defined as meat that has been preserved by salting, salting, smoking, drying or canning; this includes deli meats, sausages, bacon and jerky.
Research has linked high consumption of processed meat to unhealthy lifestyle habits; smoking is more common among those who consume these products, and consumption of fruits and vegetables tends to be lower.
In addition, several chronic diseases have been frequently associated with the consumption of processed meat, including high blood pressure, cardiovascular disease, chronic obstructive pulmonary disease (COPD), and cancers of the intestine, stomach, and colon. . A 2019 Harvard study reported that eating just one serving a day of processed meats was associated with a 42% increased risk of cardiovascular disease and 19% increased risk of diabetes, as well as an increased risk of breast cancer. colon.
- Eat blue and other dark colors
Naturally colored foods – usually fruits and vegetables – contain many vitamins and antioxidants that protect the body from disease while promoting overall health. Blue foods, in particular, are known as one of the most powerful food groups loaded with antioxidants. The pigment comes from anthocyaninsa class of antioxidants that fight oxidative stress, reduce long-term damage, decrease inflammation and extend lifespan.
Blueberries are widely considered a superfood, low in calories but high in nutrients. Studies suggest that eating the equivalent of one cup of blueberries a day can significantly lower blood pressure, among many other health benefits.
Blue isn’t the only food color to include in the diet for healthy aging; Eating dark-colored fruits and vegetables, such as cherries, spinach, and kale, has also been linked to better health.
- Avoid consuming packaged foods
Besides processed meats, processed foods as a whole are a category to avoid in healthy diets. A good indicator of whether a food is processed or not can be its packaging; if a package needs to be torn, it mostly contains foods that have been processed to preserve their shelf life. This can include chips, granola bars, fast foods, candy, and even seemingly “healthy” versions of these products. Some exceptions exist, as some whole, unprocessed foods come in similar packaging, including nuts, dairy, and olive oil.
- Stick to the One Ingredient Rule
Single ingredient products are the pinnacle of healthy eating. Whole, unprocessed foods, such as fruits and vegetables, naturally contain only one ingredient. However, packaged and processed foods contain a long list of additives and chemicals. When shopping, look for products with just one ingredient, dried mango, without added sugars, colors, or artificial components. This method ensures that there are no hidden ingredients – allergens, additives and other harmful chemical compounds – with potentially adverse health effects.
Plus, single-ingredient foods are nutrient-dense, low-sugar, and much more environmentally friendly than their alternatives. They have also been linked to improved skin health, blood sugar levels and digestive health, while reducing the risk of heart disease, diabetes, metabolic syndrome and other chronic diseases.
- Be aware of supplements
Despite a considerable amount of research conducted over the past few decades, current scientific evidence regarding the health benefits of dietary supplements remains unclear. Currently, most studies suggest that vitamin supplements do not help increase lifespan, slow cognitive decline, or reduce disease risk. Additionally, supplements are not always safe because federal regulatory requirements are less stringent than prescription drugs, and they can interact negatively with other medications.
Instead of investing in dietary supplements, opt for fresh, whole, unprocessed foods and fitness to reap the many benefits of healthy eating, including healthy aging and life extension. .
As with anything you read on the internet, this article should not be construed as medical advice. please talk to your doctor or primary care provider before changing your wellness routine. This article is not intended to provide medical diagnosis, advice, treatment, or endorsement.
