By Michaela Sparrow, founder of The Longevity Remedy – Clinical Nutritionist, Naturopath, Anti-Ageing Practitioner, Public Speaker & Presenter
While many Aussies would love to know the secret to slowing down the process of physical ageing, the reality is that while our life spans are getting longer, our health spans are not. This means that many of us are spending many of our last years in poor health. So while our appearance may be a big motivator to doing what we can to slow down the aging process, the quality of our lives should also be a priority.
Here are my top five tips to slow down the aging process before time catches up with us.
1. Maintain and support healthy muscle mass now and into the future
As we age we lose a significant amount of muscle (called sarcopenia). This can be prevented by doing regular resistance training and ensuring that we are consuming an adequate amount of protein. Studies show the more muscle mass you have as you age, the less risk you have of getting many of the age-related chronic diseases(that contribute to accelerated ageing and earlier death. It doesn’t have to be intense exercise, 3-4 times a week for 20-45 minutes of some type of resistance training will be plenty to support your health into the future.
Photo by Andrea Piacquadio
2. Support healthy blood sugar balance and insulin sensitivity
There is a correlation between blood sugar dysregulation and eight of the top 10 leading causes of death. Insulin resistance (otherwise known as pre-diabetes) will increase your risk of cardiovascular disease, heart attack, stroke and dementia. It will also increase oxidative stress & inflammation putting your body into a physiological stress state and it will age your skin much faster. Eating a diet rich in healthy protein sources, and healthy fats, limiting sugary foods, and focusing on LOW GI carbohydrates will help.
You should also make sure your breakfast is always lower in carbohydrates, and have a teaspoon of apple cider vinegar in warm water before each meal to aid digestion. I would also recommend that you eat your food in the right order 1. Non-starchy vegetables first 2. Proteins and Fats 3. Starchy foods and carbohydrates.
3. Consume olive oil as often as you can (20-30ml a day)
Olive oil is one of the most powerful anti-ageing/longevity foods helping to prevent many age-related diseases such as cardiovascular disease and diabetes. It is rich in polyphenols which have numerous health benefits including having significant anti-inflammatory effects that go down the same pathways as ibuprofen-(having the same anti-inflammatory benefit without the damage). Polyphenols are food for your microbiome- supporting the health of your gut bacteria and increasing diversity which plays a significant role in all aspects of human health
Consuming olive oil regularly has been shown to:
Lower blood glucose, improving insulin sensitivity and helping to address insulin resistance
Lowers systemic inflammation a root cause of many age-related diseases
Lowers blood pressure and regulates blood lipids
Supports healthy cholesterol levels
Lowers oxidative stress another root cause of accelerated ageing and age-related disease
Rich in vitamin E needed for endothelium function (the lining of your blood vessels)
Photo by RF._.studio
4. Support your microbiome
Supporting the health of your microbiome by feeding it the right foods every day is essential for long-term health and longevity.
The microbiome plays a significant role in hormone health, inflammation, oxidative stress, blood sugar balance and immunity. When we feed our microbiome the right foods they produce chemicals and short-chain fatty acids that help reduce inflammation and oxidative stress, and turn off bad genes and turn on good genes. Here are some foods that will support your microbiome.
Eat plenty of probiotic-rich foods every day: any refrigerated fermented food will do
Eat foods that are rich in resistant starch foods: Resistant starch is a type of starch that resists digestion in the small intestine, reaching the colon largely intact. It serves as food for beneficial gut bacteria, promoting gut health and has a huge range of other health benefits. Resistant starch is made by cooking and then cooling starch-rich foods. ie you cook and then cool potatoes or rice rapidly in the fridge overnight (or for a minimum of 6 hours)
prebiotic-rich foods: asparagus, green tea, leeks, onions, garlic, olive oil
5. Support healthy sleep
Make sure you are getting 7-8 hours of uninterrupted sleep every night. One night of bad sleep gives you the insulin resistance of a Type 2 diabetic. Long term poor quality sleep can increase your risk of many age-related diseases and accelerate ageing. My tips are:
Block blue light after 7pm. Blue light is the light that omits from the sun, your screens and TV that make your body think it is time to wake up
Stop work/checking emails after 7pm
Give yourself 2-3 hours between eating and bedtime
By Michaela Sparrow, founder of The Longevity Remedy – Clinical Nutritionist, Naturopath, Anti-Ageing Practitioner, Public Speaker & Presenter
While many Aussies would love to know the secret to slowing down the process of physical ageing, the reality is that while our life spans are getting longer, our health spans are not. This means that many of us are spending many of our last years in poor health. So while our appearance may be a big motivator to doing what we can to slow down the aging process, the quality of our lives should also be a priority.
Here are my top five tips to slow down the aging process before time catches up with us.
1. Maintain and support healthy muscle mass now and into the future
As we age we lose a significant amount of muscle (called sarcopenia). This can be prevented by doing regular resistance training and ensuring that we are consuming an adequate amount of protein. Studies show the more muscle mass you have as you age, the less risk you have of getting many of the age-related chronic diseases(that contribute to accelerated ageing and earlier death. It doesn’t have to be intense exercise, 3-4 times a week for 20-45 minutes of some type of resistance training will be plenty to support your health into the future.
2. Support healthy blood sugar balance and insulin sensitivity
There is a correlation between blood sugar dysregulation and eight of the top 10 leading causes of death. Insulin resistance (otherwise known as pre-diabetes) will increase your risk of cardiovascular disease, heart attack, stroke and dementia. It will also increase oxidative stress & inflammation putting your body into a physiological stress state and it will age your skin much faster. Eating a diet rich in healthy protein sources, and healthy fats, limiting sugary foods, and focusing on LOW GI carbohydrates will help.
You should also make sure your breakfast is always lower in carbohydrates, and have a teaspoon of apple cider vinegar in warm water before each meal to aid digestion. I would also recommend that you eat your food in the right order 1. Non-starchy vegetables first 2. Proteins and Fats 3. Starchy foods and carbohydrates.
3. Consume olive oil as often as you can (20-30ml a day)
Olive oil is one of the most powerful anti-ageing/longevity foods helping to prevent many age-related diseases such as cardiovascular disease and diabetes. It is rich in polyphenols which have numerous health benefits including having significant anti-inflammatory effects that go down the same pathways as ibuprofen-(having the same anti-inflammatory benefit without the damage). Polyphenols are food for your microbiome- supporting the health of your gut bacteria and increasing diversity which plays a significant role in all aspects of human health
Consuming olive oil regularly has been shown to:
4. Support your microbiome
Supporting the health of your microbiome by feeding it the right foods every day is essential for long-term health and longevity.
The microbiome plays a significant role in hormone health, inflammation, oxidative stress, blood sugar balance and immunity. When we feed our microbiome the right foods they produce chemicals and short-chain fatty acids that help reduce inflammation and oxidative stress, and turn off bad genes and turn on good genes. Here are some foods that will support your microbiome.
5. Support healthy sleep
Make sure you are getting 7-8 hours of uninterrupted sleep every night. One night of bad sleep gives you the insulin resistance of a Type 2 diabetic. Long term poor quality sleep can increase your risk of many age-related diseases and accelerate ageing. My tips are:
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