Anti-Aging Foods To Eat Regularly

As you get older, the organs and  tissues throughout your body start   to break down and get weaker (senescence). This is a natural part of the aging process,  however many peoples bodies are  aging at a much faster rate, because of environmental factors such as  not eating enough nutrient dense foods,  lack of sleep, lack of exercise, environmental toxins such as cigarette  smoke, pesticides, sugar, drugs,  mould spores and other pro-oxidants. All of these issues can cause oxidative  stress inside the cells of your body,  leading to DNA damage and faster aging.

Here are some examples of how  your body changes as you ageCollagen Loss - You begin to lose  collagen. You'll notice this mostly as   your skin begins to become less elastic,  and it begins to sag and form wrinkles.

Joint Degeneration - Similarly the  joints in your knees, hips, elbows,  shoulders etc can begin to degenerate  and break down, and become more stiff.

Muscle Atrophy - Your muscles  will also shrink as you age,  as your body makes less human growth  hormone and stores less amino acids.

Brain Shrinkage - Even parts of your  brain such as the frontal lobe and  hippocampus start to shrink as a  natural part of the aging process,  and communication between  neurons becomes less effective Heart Weakness - As the your  biological age progresses,  the valves in your heart can thicken and  the chambers can begin holding less blood.

Liver Deterioration - and also naturally  your liver will begin to lose its ability  to filter as many toxins from your blood,  and less blood flows through the liver.

Fortunately for us however, scientists  and biohackers are always studying new  ways to improve the longevity of the body, to both increase human lifespan, and enrich  the body so that you can feel strong,  healthy and happy well into old age.The most important way to slow down the aging  process is by correcting your  diet and eating certain foods.

Today, we will be exploring the top 10  anti-aging foods to eat on a regular basis.

These foods help to fight ageing by  lowering inflammation and oxidation,  and supply key nutrients and antioxidants that  help to protect your cells at the genetic level.Just a quick reminder this art  is for educational purposes only,  so do speak to your doctor if  you have any medical concerns.

1. Blueberries (Resveratrol)

Blueberries are one of the most  powerful fruits in the world when it  comes to boosting longevity and fighting  against the negative effects of aging.

These delicious bright blue berries are packed  full of resveratrol, and anthocyanidins.

These are natural plant chemicals which have  been shown to help protect the  DNA against oxidative damage.

Eat a handful of these daily, perhaps in some  Greek yoghurt to boost both your antioxidant  network, and your immune system to repel  viruses, bacteria and other pathogens.

2. Sardines (Omega 3-s)

Eating canned or fresh sardines for your lunch  is one of the easiest ways to get your essential  omega 3 fatty acids (DHA & EPA).

Studies show that regularly eating  omega 3-s from oily fish can extend  the human lifespan by up to 5 years.

Omega 3-s from sardines strengthen the membranes  around the trillions of cells in your body, whilst also lowering inflammation and protecting  your arteries from becoming  stiff, thickened and clogged.

Eating oily fish regularly can also help  to keep your joints flexible as you age.

Other great sources include wild salmon,  Atlantic mackerel, and virgin cod liver oil.

3. Broccoli Sprouts (Sulforaphane)

It is highly recommended to start growing  your own organic broccoli sprouts at home,  and sprinkling them over your  salad or cooked vegetables.

These are some of the most powerful  anti-cancer foods on the planet  as they are rich in sulforaphane,  which blocks the mutations of DNA, Compared to mature broccoli, the sprouts  contain up to 100x more sulforaphane.

Your liver needs lots of sulfur to produce  glutathione, the "master antioxidant" that  protects the body against oxidation from  toxins, chemicals, food additives, drugs etc…

Other great sources of sulfur  include garlic, onions,  cruciferous vegetables and pasture raised eggs.

4. Beef Liver (Retinol & CoQ10)

Grass fed beef liver is one of the most  nutrient dense foods that you can eat,  as it is an organ that naturally stores nutrients.

In particular this organ meat is loaded  with retinol, the active form of Vitamin A  that supports smooth elastic skin, healthy  eyesight and a strong immune system.

Beef liver is also loaded with CoQ10,  one of the most powerful antioxidants  needed by every single cell in  your body, especially your heart.

It's recommended to eat up to 7oz  of pan-fried beef liver per week.

If you don't like the taste you can have  it ground and mixed with regular beef,  make this into a burger patty or eat it as a pâté.

Don't worry about beef liver storing  toxins, it actually doesn’t. It's job  is to process them and make them safe,  so there is no need to avoid liver.

5. Eggs (Lecithin)

Pasture raised eggs contain all the building  blocks of life including proteins, amino acids,  vitamins and minerals that are  all essential for the human body, and protecting against the catabolic breakdown  of your muscles, skin, hair and nails.

Eggs are one of the best natural  sources of lecithin in particular,  a group of fats that are essential  to cells in the human body.

Eggs also contain choline, a substance needed  by your liver and gallbladder to make bile,  the liquid that cleans toxins out of your  body and helps to maintain a healthy weight.

So if you're looking to keep the pounds off,  whilst keeping your muscles strong consider  eating 2 high quality pasture raised  eggs per day, especially as you age.

6. Swiss Chard (Carotenoids & Minerals)

The human body is evolved  omnivorous, meaning that we  need a range of nutrients from both plants  and animals to support a healthy body.

Most people do not consume enough raw leafy  green vegetables to meet these requirements,  which causes us to have problems with blood  pressure, oxidation and general  weakness throughout the system.

I recommend eating some of the more powerful  and nutrient dense vegetables like Swiss chard,  arugula, radish, watercress and broccoli  to fight the effects of aging in your body.

In particular Swiss chard is loaded with  carotenoids (lutein & zeaxanthin) which  protect the cells in your eyes as you get  older, along with the tissues of your heart.

They are also loaded with potassium,  magnesium, calcium and other key minerals  needed to support hormone balance  and a healthy cardiovascular system.

7. Shellfish (Zinc)

Once or twice per week eat a selection  of shellfish like mussels, oysters,  clams, crab meat etc..

These are loaded with trace minerals,  especially zinc which promotes the collagen  and elastin production for healthy skin,  reduces wrinkles and reduces amyloid plaquing  in the brain for better cognitive function.

I recommend soaking your shellfish in  a little apple cider vinegar for 20  minutes before eating them. The acetic  acid in the vinegar helps your stomach  absorb the minerals from the shellfish  and also adds a delicious flavour.

8. Sunflower Seeds (Vitamin E)

As you age, the pituitary gland in your  brain gradually starts to become smaller.

This can cause you to release  less pituitary hormones and as  a result your hormones may become out  of balance which causes advanced aging.

Eating sunflower seeds  regularly supplies Vitamin E,  a powerful fat soluble nutrient  that protects the pituitary gland.

Vitamin E from sunflower seeds can also  majorly reduce the development of wrinkles  and it protects the skin against  sun damage, oxidation and scars.

9. Olive Oil (Oleuropein & Oleocanthal)

If you really want to protect  yourself from advanced aging,  it's important to cut out the  inflammatory vegetable oils, Such as corn, cottonseed, canola, soybean,  rapeseed oils and margarine. These  are highly inflammatory and cause  your skin to age at a rapid rate.

Instead it's recommend to start eating  extra virgin olive oil a regular basis,  to supply Vitamin E, and also oleuropein and  oleocanthal. These all work together  to fight oxidation within the body.

Many 'extra virgin' olive oils  on supermarket shelves are fake,  and have been blended with other oils.

Make sure to check the bottle for  its origin and it should have a  fruity/grassy smell that irritates the  back of your throat if it is genuine.

10. Mushrooms (Ergothioneine)

To protect the DNA inside your cells from  damage, and lower the risk of developing  cancer with age, it's highly recommended  to start eating mushrooms regularly.

King oyster, maitake, shiitake mushrooms are all  rich in an sulfur-containing amino  acid called ergothioneine, which has  been shown to protect the mitochondria  in the cells against oxidative damage.

So slice these thinly and add  to your salads, stir fries,  soups and steak sauces to improve your longevity.

11. Herbs & Spices (Antioxidants)

Herbs and spices have been shown  to contain thousands of anti-aging  phytonutrients that science is  barely scratching the surface of.

Many of which have been used for  thousands of years to fight off  ailments and invigorate the  body with youth and energy.

Start eating more turmeric, thyme, cinnamon,  peppermint, rosemary, oregano, cloves and sumac.

These ingredients are some of  the highest antioxidant sources  in the world to protect your entire  body against free radical damage.

Now that you’ve learned about these anti-aging foods I just want to mention a couple  of important issues to be aware of.

Many fruits and vegetables on the commercial  market are grown heavily in pesticides and  chemicals which can reduce the  level of nutrients in the food.

For this reason it is recommended to  eat organic non-GMO foods when possible.

You should also opt for grass fed,  pasture raised and organic cuts of meat,  as these contain a higher  omega 3 fatty acid profile.

Many conventional meats, especially in  the US are grown in a very poor GMO corn  fed diet which causes the meat to be  higher in inflammatory omega 6 fats.

How To Live, Feel & Look Younger With this being said, Now I want to share with you  6 important lifestyle tips to follow if  you want to live, feel and look younger.

1. Get more sleep to boost the amount  of melatonin your brain produces. This  acts as an antioxidant and helps to  protect your brain as you get older. Go to bed an hour earlier,  turn off your devices and give yourself  time to wind down before you sleep.

Boosting melatonin also helps to protect your  muscles and lungs from weakening with age,  by balancing a hormone called cortisol.

2. Start eating all of your food in  a strict 5 hour window and fast for  the remaining 19 hours per day. This  promotes autophagy, a process where  your body recycles old damaged proteins into  new useable parts, especially in your brain.

Fasting also boosts antioxidants from your  liver to counter glycation and 'sticky blood'.

3. Exercise regularly by taking long gentle  walks, and performing high intensity interval  training. These activities can boost human growth  hormone, the main anti-aging hormone that protects  against cellular damage. This makes you look  younger, feel younger and have stronger joints.

4. Cut out inflammatory foods as much  as possible, including vegetable oils,  sugar, grains, and wheat based  foods (breads, cereals, biscuits  etc..) Replace these with the nutritious  foods talked about in today's article .

5. Drink at least 1 litre of mineral water  per day. You may add a scoop of electrolyte  powder (which contains potassium citrate,  magnesium citrate and calcium lactate).  

The water and the minerals will hydrate your  body, promoting the flow of blood to all of  your vital organs and skin, carrying oxygen and  nutrients to keep the body young and healthy.

6. Get outside as much as possible. Homosapiens  evolved in Africa and require infrared light  from the sun, vitamin D, essential oils  from trees, fresh air and exercise to  maintain a fully functioning body.