By Tasha D’Cruz, CNM Natural Chef and Nutritional Therapist
Anti-aging isn’t just about choosing the right skin care ingredients—it’s also about nourishment from the inside choosing the right foods and drinks. We’ve put together a great toolkit bursting with exciting food choices, how to cook for maximum nutrition, the role of herbal teas and body brushing.
Join us in these 7 steps to stay youthful and active.
1) Eat the Rainbow
Fill your plate with red, orange, yellow, green and purple vegetables to get a good range of beneficial plant nutrients, including antioxidants which reduce harmful free radicals associated with many age-related diseases. Colourful veggies help your body in so many ways! For instance, leafy greens, pumpkin and sweet potato strengthen your immune system, while berries, onions and legumes are anti-inflammatory and help fight off allergies and viruses; broccoli and cauliflower encourage liver detoxification and celery supports bone health.
2) Cook low and slow
Instead of searing, grilling, barbecuing and frying, why not pot-roast, braise or slow cook? Fast cooking over dry heat leads to harmful carcinogens and other compounds associated with diabetes and an increased rate of ageing. If you really want to use fast cooking methods, marinade your food first with acidic liquids like lemon juice or apple cider vinegar. They act as buffers against the dry heat so that the proteins and sugars remain undamaged.
3) Cut the sugar
Diets high in refined sugars and carbs lead to poor blood sugar regulation and, eventually, to insulin resistance. This can mean that your body no longer responds to the very hormone responsible for transporting blood sugar into your cells for use or storage. Studies have shown a clear correlation between high sugar intake and obesity, as well as chronic diseases such as diabetes and heart disease. Some of the longest-living communities in the world have diets with a low intake of sugar and minimal refined carbohydrates.
4) Boost good fats
Many degenerative diseases are a result of chronic inflammation in the body. Increasing Omega-3 consumption by eating oily fish such as salmon, mackerel and anchovies up to three times a week can help combat this inflammation. Excellent vegetarian and vegan sources of Omega-3 include hemp seeds, walnuts, flaxseeds and chia seeds. These fats are also essential for maintaining healthy cell membranes, helping stave off wrinkles and boosting brain function. Watch out for refined vegetable oils and margarines which are high in pro-inflammatory Omega-6. Look also into good saturated fats such as coconut oil, and fats from grass fed cattle such as lard, goose fat, butter and ghee.
5) Get your protein
Dietary protein is critical to cellular health, muscle growth and protein synthesis in the body. Muscle wastage often occurs in elderly people with low protein intake and low activity levels. So, to wind back the years, regularly consume high-quality protein including legumes (such as lentils, peas, chickpeas and beans), eggs from organically fed, free range hens, wild fish and meat from grass-fed cattle.
6) Drink green tea
Green tea contains natural plant chemicals also found in the skin of red grapes and mulberries. These chemicals can encourage insulin sensitivity, reducing your chances of developing diabetes, and playing an important role in the regulation of cell longevity.
Find out more about Herbal Teas in our recent article (link to 5 Herbal Teas to Lift your Mood)
7) Dry Body Brushing
Dry body brushing, which has its origin in ancient Ayurvedic practices, has numerous benefits.
Used as an invigorating daily routine, it helps remove dead skin cells and encourages new cell renewal, resulting in smoother, brighter skin. It assists vascular blood circulation and lymphatic drainage andby releasing toxins, it encourages metabolic waste elimination, so the body is able to run more efficiently.
Dry brushing can be done daily over the whole body, preferably in the morning before showering. Start with a gentle brush and soft pressure. Work up to a firmer brush and more firm pressure over time. Always brush towards the heart and if female, avoid brushing the delicate breast tissue.
Would you like to find out more about how you could train to be a CNM Natural Chef or Nutritional Therapist? Why not attend an Open Evening?
