Eating habits that make you age faster

Not eating enough fat, vitamins and minerals, and abusing sugar are habits that speed up the aging process.

Aging is a natural process of the body over time. Unscientific lifestyle, unbalanced and inadequate diet can accelerate this process.

Sugar abuse

Consuming too many sweets can cause skin inflammation, acne, and increased sebum secretion. The body can also lack nutrients, gain weight, and increase the risk of diabetes and cardiovascular disease.

Sugar promotes unhealthy bacteria and inflammation, which accelerates aging. When you cut out sugar-rich foods, your body's inflammatory markers decrease.

Cut out all fat

Eating too much saturated fat increases bad cholesterol, increasing the risk of heart disease. However, you should not eliminate all fat from your daily menu.

Fat provides energy, supports cell growth, and helps the body absorb certain nutrients. Omega-3 (DHA, EPA) reduces inflammation, which is beneficial for the brain. This fat also increases good cholesterol levels, reduces plaque buildup in the arteries, and prevents the risk of heart attack and stroke.

Omega-3s are found in seafood, walnuts, chia seeds, and flaxseeds. They also help reduce inflammation associated with neurological, neurodegenerative, and psychiatric disorders, such as depression, Alzheimer's disease, and dementia.

A woman's skin before and after aging. Photo: Freepik

Not eating enough fruits and vegetables

Fruits such as berries, oranges, and green leafy vegetables provide vitamins, minerals, and antioxidants that help keep your immune system healthy. Eating fruit every day can reduce inflammation throughout your body, which can reduce your risk of some chronic diseases. Many fruits also provide water to your body.

Consume lots of processed snacks

Cold cuts, bacon, sausages and junk foods like candy bars, cookies, sugary drinks, chips... are unhealthy. They can disrupt the balance of bacteria in the gut.

Processed foods have the potential to alter gut bacteria, trigger an immune response, and lead to chronic inflammation. Diabetes, heart disease, and dementia are linked to chronic inflammation.

Not eating enough fiber

The way to fix an imbalanced microbiome is to avoid processed foods and get into the habit of adding more fiber. Everyone should eat 25-38 grams of fiber per day from whole grains, fruits, vegetables, beans, and nuts.

Eat less vitamin C, protein

As we age, collagen breaks down and is produced less efficiently, causing wrinkles to appear more. Consuming foods rich in protein and vitamin C, which support collagen synthesis, can keep skin healthy.

Protein is a nutrient that helps the body recover and increase muscle mass. Adults need at least 0.8 g of protein per kg of body weight. Eating a lot of protein reduces muscle loss, increases metabolism, and slows down aging. Decreased muscle mass with age can easily lead to injury and increase the risk of chronic disease. Healthy protein-rich foods include eggs, chicken, tofu, and fish.

Le Nguyen (According to Eat this , Not that )

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