The speed of the aging process depends on many factors, not least the quality of our diet. Oksana Mikhaleva, an endocrinologist and nutritionist at the SM-Clinic, in an interview with Izvestia, listed products that will help prolong the youth of the body.
“The aging process is a chronic sluggish inflammatory process associated with the formation of a large number of oxidative stress products and end products of glycation. Their formation is provoked by the so-called pro-inflammatory diet, which is present in the diet of most of our compatriots, ”the doctor noted on November 21.
According to her, such a food system corresponds to the Western type: an abundance of red meat and especially meat gastronomy products (processed meat – sausages, sausages, dumplings, and so on), a lot of salt, fat and sugar, fast food, snacks, sugary drinks, excessive alcohol addiction . All this leads to early aging and the development of diseases, Mikhaleva warned.
In contrast, there is an anti-inflammatory diet that helps keep the body youthful for a long time and slow down the aging process. All over the world, the Mediterranean diet is considered such a diet.
“First of all, this is the use of a large amount of fruits, herbs and vegetables (at least 500 g per day). Vegetables and fruits contain fiber, vitamins, minerals, as well as a huge amount of phytochemicals (there are several thousand of them now open), which are found only in plant products and are powerful antioxidants. That is, they prevent oxidative stress and systemic inflammation, which means they directly stop the aging process, ”explained the nutritionist.
Equally important is the use of healthy oils – including olive, linseed, soybean and sunflower. However, the consumption rate should be observed, since vegetable oil is the most high-calorie product of all currently known.
“These oils contain, in addition to vitamins E and K, also polyunsaturated fatty acids – omega-3, 6 and 9. They have a strong anti-inflammatory effect, protect the body from atherosclerosis and the development of cancer, that is, they help maintain youth and health. Here we will add nuts and seeds, which are rich in the same omega, protein and important minerals, ”continued Mikhaleva.
The third component of an anti-inflammatory diet is fatty fish containing vitamin A and valuable omega-3 fatty acids (eicosapentaenoic and docosahexaenoic). They provide a healthy state of cell membranes, prevent the formation of cholesterol plaques, help maintain muscle mass, healthy joints and youthful skin. In addition, fatty acids prevent neurodegenerative diseases such as Alzheimer’s disease.
“Fourth place in the preservation of youth is occupied by whole grains. These are cereals in which the grain shell, endosperm and germ are preserved. They contain a large amount of fiber, which plays a role primarily in maintaining intestinal health, improving peristalsis, microbial composition and preventing the development of oncological diseases of the gastrointestinal tract. In addition, fiber makes it possible to get full faster and not overeat, which is very important in our time, ”said the specialist.
In fifth place in the ranking, the doctor placed low-fat dairy products and a glass of dry red wine. For example, dairy products (if tolerated) are an important source of calcium for bone health, and wine contains the superantioxidant resveratrol. However, there is one very important rule here – moderation, Mikhaleva concluded.
Earlier in the day, Alexandra Surzhik, a member of the Russian Union of Nutritionists, Nutritionists and Food Industry Specialists, noted that the Mediterranean diet is currently the most scientifically based in terms of positive effects on human health. According to her, it is this kind of food that provides the most healthy and varied diet.