The Fountain of Youth…On Your Plate?
You’ve perhaps heard the motto “food as medicine,” upholding the idea that the foods we eat can heal many health issues from the inside. But have you thought about “food as the fountain of youth?” I’m not talking miracles, but there are a lot of science-backed theories about which foods to eat to increase our health span – and which ones may decrease it. “Health span” is an updated term replacing lifespan, meaning instead of just focusing on how long we live, we focus on the quality and vitality of those years.
Below, check out some of the recommended foods to include on your plate weekly to help slow the aging process, fight chronic disease, and keep you feeling (and looking) youthful and vibrant! Keep reading for foods to beware of – the ones that do the opposite and should be included sparingly.
Fuel Your Future Self
It won’t surprise anyone that the foods on this list are packed full of vitamins and minerals, antioxidants, and polyphenols. Let’s not get too science-y; all you really need to know is that the function of these components is to fight inflammation, keep a stable blood sugar level, keep organs functioning optimally, and give you lots of natural energy!
I’ve broken the foods into three categories with my easy-to-remember 3G System:
- Glow: foods that keep your skin healthy and youthful
- Guard: anti-inflammatory foods that protect against chronic disease
- Grow: foods for better brain health
The 3G System covers your bases, biologically speaking, when it comes to the major aging pathways. So let’s uncover the specific foods in each category that are vital to aging well!
Glow: Protect & Rebuild
The foods in the first “G” grouping are needed for collagen production, creating a skin barrier, and protecting against oxidative stress. Oxidative stress is when free radicals, the “bad guys,” overwhelm antioxidants, the “good guys.” Since many free radicals come frome the environment, keeping skin healthy as we age is important for more than just reducing wrinkles. Good news! Antioxidants come from the food we eat.
Glow Foods:
- Berries
- Citrus
- Tomatoes
- Fatty fish (salmon, trout, sardines, anchovies)
- Nuts and Seeds
Guard: Cool the System
These are foods that reduce chronic inflammation and protect cells from long-term damage. Chronic inflammation is the root cause of many diseases and health conditions including heart disease, diabetes, cancer, rheumatoid arthritis, Alzheimer’s, dementia, depression and anxiety.
Guard Foods:
- Olive oil
- Leafy greens
- Turmeric
- Nuts
- Fatty fish
- Dark chocolate (70% or greater; sparingly)
Grow: Feed the Mind
The last “G” category is made up of foods that support cognition, protect neurons, and improve blood flow to the brain. Keep in mind (pun intended) that dementia and Alzheimer’s, among other neurodegenerative diseases, can be in development decades before symptoms appear. The time is now, friends!
Grow Foods:
- Green tea
- Walnuts
- Fatty fish
- Leafy greens
- Blueberries
The 3G System in Action
Did you notice a few overlapping foods? That’s no coincidence. Leafy greens, fatty fish, berries and nuts all target core aging mechanisms: inflammation, oxidative stress, and cellular damage. If you can’t remember all of the foods on the 3G list, remember those four and try to include them daily or weekly.
A quick, easy way to meal plan is to ask yourself if all 3Gs are covered for the day. Here’s a great example meal plan:
Breakfast: Greek yogurt with berries; green tea
Lunch: Salad with olive oil
Snack: Citrus and nuts
Dinner: Salmon and veggies
Dessert: 1-2 squares of dark chocolate
The G Blockers: What’s NOT Included in the 3G System
Of course, just as there are foods that support vibrant aging, there are foods that hinder it as well. These are all “treat” foods that should be limited to 10-20% of your overall diet. All of these foods have been linked with inflammation, blood sugar spikes, and cellular damage.
G Blocker Foods:
- Sugar
- Ultra-processed foods (candy, cookies, chips, packaged food)
- Deep fried foods (fast food)
- Industrial seed oils (canola, soybean, sunflower, safflower)
- Processed meats (hot dogs, deli meat, bacon)
- Sugary drinks (soda, energy drinks, coffee shop creations)
- Refined carbs (white bread, white pasta, cereal)
- Excess alcohol
→ 10- Second Assignment: Read through that list one more time and find one thing that surprised you. Deli meat, perhaps? Make a plan to reduce your intake of that item to once a week.
Just One Piece of the Puzzle
Increasing your health span and aging vibrantly involve more than just what’s on your plate. Regular physical activity, strong social connections, stress management and lifelong habits are also crucial pieces to the aging-well puzzle. More on these to come!
In the meantime, remember that when it comes to healthy habits, it’s what you do most of the time that really counts. So if you regularly eat fast food and throw in a leafy green salad every now and then, it won’t make much of a difference. Similarly, if you’re hitting the 3Gs daily but decide to indulge in your favorite packaged cookies once in a while…your health won’t take much of a hit. Health is all about the balance!
Here’s to aging gracefully and vibrantly!
Nicole
