The process of growth and aging can be affected by multiple internal factors such as disease, injury, nutrition, exercise and stress as well as numerous environmental factors like pollution, exposure of toxic gases etc.
The process of aging is very complex and characterized by a progressive decline in physiological function, followed by dysfunction of multiple organs and finally death.
From ancient time, mankind has keep on exploring the means to prevent aging and keep themselves young.
In the modern days, several scientific efforts have been made to slow the process of aging and extending the lifespan.
Processes of aging
Aging research have keep on the understanding the process of aging and the way to prevent the aging and age-related diseases in human.
Most of the age related study have been done with the skin aging.
The process of skin aging involve, i) Extrinsic and, ii) Intrinsic processes/ factors.
Extrinsic factors involves environmental factors such as ultraviolet (UV) radiation, consumption of alcohol, pollution and physical stress. Out of these environmental factors, UV radiation play major role.
Intrinsic factor of aging is due to cumulative endogenous damage due to continual formation of reactive oxygen species (ROS), decrease in the endogenous antioxidant capacity and accumulation of the mutations.
ROS are very essential for biological functions and keep on producing persistently during normal cellular metabolism. In the moderation ROS act as an intracellular messengers in cellular events, but excessive production of ROS can cause oxidative stress and damage to biological molecules.
Excess level of ROS level keep on removed by the antioxidant defense system.
Dysfunction in the antioxidant system lead to an imbalance between ROS formation and removal and increase in the ROS level which ultimately induces damages by free radical mediated reactions.
Aging is due to damage in the skin layer as well as the adipose tissue found beneath the skin, internal organ and in the breast.
Adipose tissue have several function such as acting as protective padding, insulating against heat & cold and maintaining energy balance and homeostasis. Excessive buildup of fat can be a cause of obesity and eventually chronic diseases.
Formation of wrinkle in skin is due to alteration in the tissue structure and a shrunken between epidermis and dermis layer die to oxidative damages of the tissues.
Thus, the keys strategies in prevention of aging is to maintain antioxidant homeostasis, lowering of oxidative stress mediated damage and suppression of excessive adipose accumulation.
As we aged, naturally we produces less collagen which leads to dry skin and wrinkles that commonly appear with advanced age. Antioxidant vitamin C is a well-known stimulator of collagen production.
Thus consumption of food rich in the antioxidant have been recommended for prevention of aging prevention.
List of some anti aging foods
Papaya is a fruit which is rich in vitamins (A, C, K, E and B) and minerals (such as magnesium and calcium).
Papaya increases skin elasticity and minimize the appearance of fine lines and wrinkles.
Enzyme papain of papaya provides additional anti-aging benefits.
Tomato is one of the highly used vegetables.
It is packed with vitamin C, which helps in building collagen which makes your skin look firmer and plumper.
A strong antioxidant found in the tomato, lycopene, which neutralizes free radicals generate in skin and prevent their wrinkling.
Use of beets as anti-aging benefits is well documented in both Ayurveda and traditional Chinese medicine for centuries.
It is loaded with various antioxidants and trace elements. It also contain high levels of health promoting potassium and Vitamin C, which stimulates collagen production.
Watercress is loaded with vitamins (such as A, B1, B2, B6, C, E, and K) and minerals.
This has significant capability to improve the healthy skin.
Red bell pepper
Red bell peppers are packed with antioxidants and vitamin C. In this vitamin C is essential for collagen production.
Blueberries is full with a ton of vitamins, minerals, probitoics and antioxidants in a small fruit.
Anthocyanins are found in the blueberries keep skin soft and supple.
Berries are plentiful with Vitamin C, which has been proven to promote and preserve collagen in skin.
Broccoli is a nutritional powerhouse and considered as the king of anti-aging foods.
It is loaded with antioxidant, anti-inflammatory and anti aging factors.
Broccoli is rich in vitamins C and K and Vitamin C stimulates collagen production require for healthy skin.
Nuts are rich source of vitamin E.
Vitamin E is well recognized for strengthening of skin cell membranes to provide beautiful glow to skin.
Avocado is rich source of polyunsaturated fatty acid.
Healthy fats found in avocado keep the immune system functioning properly.
Oranges are excellent source of vitamin C, which helps in production and maintenance of collagen.
Pomegranates contain a lot of potent antioxidants and Vitamins (C, D, E, and K) as well as mineral like magnesium and selenium.
Being rich in vitamin C content, pomegranates protect the skin from free radical damage and enhance collagen production to make skin healthy.
Olive oil is considered as one of the best anti-aging foods.
It is loaded with heart healthy Omega-3 fatty acids as well as polyphenol antioxidants. It helps one look and feel younger and energetics.
The Omega-3’s fats found in the olive oil, strengthen skin cell membranes and help to keep it moist. It also improve blood circulation, which carrying nutrients to your skin, leaving it healthy, hydrated and supple.
Turmeric is loaded with several phytochemical and possess antioxidants, anti-inflammatory, antibacterial, antiviral and many more properties.
In Indian subcontinent, without turmeric no food can be imagine.
Turmeric may be consumes directly or may be used topically along with face pack for it benefit to skin.
Topical application of Turmeric revitalized the skin and provide natural glow and luster.
Turmeric have tremendous potential I skin related diseases such as psoriasis and eczema.
Turmeric tea have also several benefit for the healthy skin and age related symptoms.
Green tea is well known for its polyphenols contents.
Poly phenols antioxidants found in the green tea scavenge the free radical and prevent the damage of the cell component which are responsible for aging.
Poly phenols, catechins found in the green tea prevent sun damage like hyperpigmentation.
In numerous studies polyphenol, ECGC of green tea have shown to help cells grow properly and maintain a healthy life cycle, and also protect skin from damage caused by the sun.
Although water is not a food but very much essential for health and keeping by hydrated.
Habits modification to prevent aging process
Maintenance of a young look required life time attention on several factor. Some of the healthy habit which prevent the process of aging are;
- Abandon smoking or limit the smoking
- Stop alcohol intake or take in the moderation.
- Include more fresh and seasonal fruits and vegetables in the regular diet.
- Cut down the added sugar and saturated fats which are a kind of inflammatory foods.
- Preform regular exercise on regular basis or five day in a week for at least 30 min.
- Have at least 7-8 hour of sound sleep.
- Try to reduce the level of stress from your life.
Take home message
For anti aging formula is very simple i.e eat healthier, feel fitter, look younger. For this consume fresh and season fruits and vegetables and do a regular exercise and avoid the stress.
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Cao, C., Xiao, Z., Wu, Y., & Ge, C. (2020). Diet and Skin Aging-From the Perspective of Food Nutrition. Nutrients, 12(3), 870. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146365/
Schagen, S. K., Zampeli, V. A., Makrantonaki, E., & Zouboulis, C. C. (2012). Discovering the link between nutrition and skin aging. Dermato-endocrinology, 4(3), 298–307. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
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