ANTIAGING FOODS

INTRODUCTION:
Anti-aging refers to interventions intended to prevent, slow, or reverse the effects of aging. Medical research, including efforts in the areas of genetic engineering and tissue engineering, has investigated ways to slow down or reverse the processes of biological senescence. Anti-aging psychology aims to develop and enhance skills for coping with the psychological stresses that may accompany aging. Aging is an accumulation of damage to macromolecules, cells, tissues and organs. Genetic differences between humans and other species that may account for these different aging rates include efficiency of DNA repair, types and quantities of antioxidant enzymes, and different rates of free radical production.
Extension of average lifespan can be achieved by good diet, exercise, avoidance of hazards such as smoking, certain environmental factors, reducing the rate of aging damage, by periodic replacement of damaged tissues, or by molecular repair or rejuvenation of deteriorated cells and tissues.
All of us know that aging is a normal process and almost all of us dread becoming old. Strange as it may seem aging is the consequence of oxidation reactions. i.e. oxygen is necessary to sustain life. The other theory that surrounds aging is the decline in growth hormones like, estrogen and progesterone. These growth hormones ensure growth of tissues, organs, skin, muscles and bones. Melatonin helps in inducing sleep and other thyroid hormones energize. A decline in all this leads to aging.  
 SIGNS OF AGING:
Signs of aging include
 Loss of muscle mass and strength
 Glucose imbalance (sugar craving, waist line starts to increase)
 Chronic low grade pain (joint pain, lower back or neck pain, frequent headaches)
 Reduced tolerance for exercise
 Blood pressure increases
 Controlling cholesterol becomes an issue. Skin elasticity changes
 Stress becomes more of an issue
You can start your very own anti aging program at any age to start living longer, healthier and happier... while also looking younger.
DIETARY MANAGEMENT OF FOODS: 
1. CRUCIFEROUS VEGETABLES:
The family of Cruciferous vegetables includes cabbage, cauliflower, broccoli, kale, turnip, Brussels sprouts, radish and watercress. Cruciferous vegetables assist the body in its fight against toxins and cancer. 
These Dark green leafy vegetables are rich in vitamin C, carotenoids (lutein and zeaxanthin) and anti-cancer substances such as sulphoraphane and genistein. These vegetables also help to prevent cataracts and macular degeneration in eyes. 
This antioxidant (sulphoraphane) detoxifies and eliminates harmful free radicals. When combined with selenium (a mineral found in oily fish, brazil nuts, sunflower seeds, onions and garlic), it is 13 times more effective at fighting the free radicals that cause ageing. 
Broccoli has a high protein content which is good for maintaining healthy cells. It is also high in Vitamin C, folic acid and Beta-carotene, which the body converts into Vitamin A, and can keep the skin looking clear and healthy, especially if you've got acne. 
You should try to consume at least 115g of these vegetables on a daily basis. If possible, eat them raw or very lightly cooked so that the important enzymes remain intact.
2. TOMATOS 
Tomatoes are a rich source of Lycopene – a powerful antioxidant and anticancer agent that helps to prevent cell ageing. Researches suggest that Lycopene is the most effective against coronary heart disease and cancer – especially cancer of the lung, stomach, mouth, colon, rectum and prostate gland. Lycopene is equally vital for the eye health.
3. SOYABEANS 
Soybeans contain isoflavones that help to prevent ageing due to hormone imbalances. Soya may protect against breast and prostate cancers, Alzheimer's disease, osteoporosis and heart disease. Soya helps to maintain oestrogen levels in menopausal women. 
4. GARLIC 
Garlic has antioxidant, antiseptic, antibacterial and antiviral properties. While it is used to help treat intestinal, respiratory and skin infections, its utmost health service is to help maintain a healthy heart and circulation. Garlic can reduce high blood pressure, lower levels of harmful blood fats (LDL – cholesterol and triglycerides), reduce blood stickiness, dilate blood vessels and improve peripheral blood flow.
Study at Tasgore Medical College in India suggested that garlic reduced cholesterol levels and assisted blood thinning more effectively than aspirin, thus helping to reduce the risk of heart disease.
5. NUTS AND SEEDS 
Nuts and seeds are rich in vitamin E, selenium, zinc and essential fatty acids. Try to consume at least 30g daily e.g. sprinkled on salads, vegetables and cereals. Selenium is needed to produce antibodies, for healthy skin and thyroid function as well as being vital for the action of many important antioxidant enzymes in the body. The richest dietary source of selenium is Brazil nuts. Walnuts are an excellent source of omega-3 fatty acids that can help reduce the cholesterol level.
Never eat rancid nuts, however, as they have been linked to a high incidence of free radicals.
Nuts and seeds are rich in vitamin E, potassium, magnesium, iron, zinc, copper, selenium and essential fatty acids like omega-3 fatty acids. Eat a handful, about 30 g daily. 
6. BIO YOGHURT
Live bio yoghurt, which contains friendly probiotic bacteria, helps to boost intestinal health, and aids digestion and the absorption of nutrients from the gut. Probiotic bacteria have been shown to boost immunity, help guard against some allergic conditions such as eczema, improves digestion and the absorption of nutrients from the gut.
7. AVOCADO:
This fruit, which is usually eaten as a vegetable, is a good source of healthy monounsaturated fat that may help to reduce level of a bad type of cholesterol in body. Avocado is a good source of vitamin E and can help to maintain healthy skin and prevent skin aging (vitamin E may also help alleviate menopausal hot flushes). It is rich in potassium which helps prevent fluid retention and high blood pressure.
Avocados contain the omega-9 essential fatty acid oleic acid, which is also found in olive oil. This is a great antioxidant that protects against diseases like cancer and strokes. 
Avocados are a great source of vitamins A and E, which are antioxidants that can help reduce wrinkles. They also contain mannoheptulose, a special kind of sugar which, unlike ordinary sugar, does not stimulate insulin production. 
If you eat an avocado with another vegetable or salad, it will take in four times more lutein, eight times more alpha-carotene, and thirteen times more Beta-carotene, which are all great for eyesight.
8. BERRIES: 
All black and blue berries such as blackberries, blueberries, blackcurrants and black grapes contain phytochemicals known as flavonoids-powerful antioxidants which help to protect the body against damage caused by free radicals and aging.
BLUEBERRIES 
These are the super food for healthy skin, and for slowing down the ageing process. Blueberries are packed with cell-protecting antioxidants - more than any other fruit or vegetables. 
They are also full of Vitamin C and E, fiber, potassium, folic acid and calcium. They contain dark pigments called anthocyanins, which are important flavonoids that help protect and strengthen the walls of small blood vessels, preventing thread veins. 
Blueberries have extremely high levels of resveratol (a natural chemical that protects against inflammation and slows down ageing). 
PRUNES 
Prunes are the dried fruit of the plum tree, and they have extremely high levels of antioxidants. 
According to research from the US, prunes can protect against premature skin ageing because they mop up more free radicals 
Prunes are also rich in potassium (good for high blood pressure), fiber, iron and vitamins A and B6. They are easily digested and help maintain bowel regularity. 
9. HONEY
The research carried out in 2007 on rats at the University of Waikato in Hamilton, New Zealand revealed that honey could be used to combat the effects of ageing, including memory decline and anxiety
10. GINGER:
This spicy root can boost the digestive and circulatory systems, which can be useful for older people. Ginger may also help to alleviate rheumatic aches and pains.
Garlic herb has antioxidant, antiseptic, antibacterial and antiviral properties and can reduce high blood pressure, lower LDL cholesterol and triglycerides, reduce blood stickiness and dilate blood vessels. It is also helpful in treating intestinal, respiratory and skin infections. It is believed that eating a clove of garlic a day helps to protect the body against cancer and heart disease. 
11. BROWN RICE:
Complex carbohydrates provide a consistent supply of energy throughout the day and should make up the bulk of your diet. Brown rice is another recommended complex carbohydrate, which is high in fibre and B vitamins.


12. WATERMELON:
Both the flesh and seeds of the watermelon are nutritious so try blending them together in a food processor and drinking as a juice. The flesh contain vitamin A, B and C; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging.
13. WATER:
Drink at least 8 glasses of water every day in order to remain healthy. Drink often and choose from nutritious liquids, including 100% fruit and vegetable juices, skim or low fat milk, broths, sparkling water, and teas. You can also get fluids from foods, especially those that are liquid at room temperature. Try gelatin, frozen yogurt, soups, watermelon, pickles, oranges, lettuce, tomatoes, etc.
Cellular hydration comes from the water we drink, not from the moisturizer you put on your face. So water literally hydrates the skin, flushing out harmful toxins, eliminating fine lines and reducing puffiness. 
Make sure the water isn't too cold, as your body will have to waste energy having to heat it up, and you absorb it much quicker when it's not ice cold. 
Avoid flavored water- this is full of sugar or artificial sweeteners 
Don't wait until you feel thirsty to drink water because as you age, your thirst mechanism fails to function as well as it should. 
Raw fruits and vegetables (like carrots, watermelon, tomatoes, lettuce, apples, and cucumber) are also good sources of water. 
14. BEAN AND PULSES 
Eating beans and pulses stimulates the production of Hyaluronic acid. This is a substance that occurs naturally in the skin and it retains water in skin cells, therefore acting as a moisturizer, keeping the skin smooth and wrinkle-free. Hyaluronic acid decreases as the skin ages, so it needs to be replenished regularly. 
Beans and pulses are also a great source of fiber. Pulses contain high levels of protein which is necessary for healthy collagen production (this is found in skin, bones and tendons and literally holds the skin together), as well as for new cell development. 
If you soak beans in water before cooking them, they become more easily digestible. Remember to change the water before using them. 
15. SUNSHINE
Older people are at risk of developing heart disease and diabetes due to a vitamin D deficiency as a result of natural aging process. They can reduce their risk by sitting more time in the sunshine to boost vitamin D in the skin.
16. POMEGRANATES 
Pomegranate juice has more antioxidants in it than green tea. It also contains high levels of ellagic acid, an antioxidant which boosts the skin's natural defenses against the sun. 
Pomegranates are packed with Vitamin C and potassium, and they are a good source of fiber, so they aid digestion and eliminate toxins. 
The great scholar Ibn al-Qayyim in his Prophetic medicine also mentioned that pomegranates provided "excellent nourishment" for the body, and had many health benefits. 
17. Vitamins and minerals included in the antioxidant group include vitamins A, B-6, B-12, C, E, and selenium.
TIPS FOR PREVENTION OF AGING:
 Consuming a healthy, balanced diet that is rich in fiber
 Drink more water
 Reduce fat, salt and sugar intake.
 Avoid caffeine, alcohol, cigarettes and other drugs.
 Do physical exercise or yoga regularly
CONCLUSION:
Aging is an undeniable, unstoppable process. Although you can't turn back the clock, you can make growing older easier and improve your chances for a healthier, longer life with an integrated program which includes:
• Diet and Nutrition
• Exercise and Physical Fitness
• Stress Management
• Mental Fitness
• Anti Aging Creams
• Anti Aging Supplements