Food can have a big impact on how you age. Some of the causes are high consumption of saturated fats and reduced consumption of fiber.
The great availability of food means that many of us spend most of our waking hours eating.
As soon as the glucose present in food reaches the bloodstream, it triggers the release of insulin. This, in turn, activates the mechanism present in all our cells, responsible for boosting cell growth and proliferation.
This mechanism is essential for survival, however, excessive proliferation can be harmful. This situation leads to more random mutations in DNA and, over time, to a greater chance of cancerin addition to fueling the growth of visceral fat.
“12 hours of fasting and repaire 12 hours of feeding and building, are more conducive to healthy aging”, explained the president and executive director of the Buck Institute for Research on Aging, Eric Verdin.
The end products of glycation, or AGEsare responsible for virtually every aspect of the aging process we know of, including wrinkles, stiffness, cataracts, loss of cardiac elasticity, and even Alzheimer’s disease.
AGEs are formed during a chemical process called glycationin which sugars present in the body react with proteins or fats. They are best known for transforming collagen, the protein that gives our skin its youthful elasticity, into a drier, tighter form.
Glycation occurs more frequently when there is an excess of sugar in the bloodstream, which happens when we eat sweets that contain a sugar called fructose or easily digestible refined carbohydrates, such as white rice, white pasta and pizza dough.
AGEs can also form in foods, especially those high in protein and fat, such as meat, cheese and fish. When they are grilled, roasted on the barbecue or fried at high temperatures.
To limit the accumulation of AGEs in our body, it is recommended eat more whole grainslike brown rice, and try cook more slowly and stew instead of grilling.
Saturated fat, found mainly in animal products such as red meat, cheese and ice cream, is broken down into ceramides. These have been shown to be capable of reprogramming gut immune cells to a more inflammatory state.
This can lead to the intestinal wall becoming more permeable, increasing the likelihood that microbes and toxic metabolites can infiltrate the bloodstream. Over time, this may accelerate the aging of the immune system.
Scientists have also discovered that the intestine can handle a certain amount of saturated fat, as long as we also consume sufficient amounts of fiber e omega-3for example, from fatty fish. These foods help resolve intestinal inflammation.
The molecule plays an important role in how cells generate energy. Although there is a vast industry today around NAD+ supplements, our body produces it naturally when we ingest it. vitamin B3present in foods such as turkey, tuna and anchovies.
This is just one example of the importance of optimizing your intake of B vitamins to age healthily. The body uses them to produce chemicals called methyl donorswhich give you the ability to activate or deactivate certain genes at the right times.
For example, ensuring that certain essential tumor suppressor genes remain activated, defending us against cancer. Without sufficient methyl donors, this process becomes less controlled as we age.
The lack of vitamina B12 may also increase the likelihood of developing leaky gut syndrome and even precipitate memory loss and slowing of brain processing speed. This is one of the reasons why, if you have more than 50 years and show signs of cognitive decline, it is important to ensure that you are not vitamin B12 deficient.
Finally, scientists recommend eating a rich breakfast or lunch and a lighter meal in the evening, at least sometimes.
