We have often heard various renditions of “age is just a number”. In fact, it has become one of the most popular quotes for humans to dodge questions about their age. Though with this, we aim to come across as cool to the listener, in reality, we all secretly obsess about the concept.

For most of us, the only mirror to our body age is our external look. Had it not been the case, we would not have been investigating the appearance of newer fine lines, or doing face yoga, ordering body shaping belts or browsing through body sculpting testimonials. All this is because the outer appearance means a world to us. What we forget is that ageing is a vast concept and is agnostic of how many years one has spent living.

All you need to know about Body Age

The truth is that body age is not about how you look but in what shape your body is internally, Body (biological) Age relates to your physical and mental condition and can differ completely with your actual (chronological) age. Factors like sleep, stress, nutrition, social life, and other lifestyle aspects affect your body’s age which ultimately also impact external appearance.

Body age is calculated using weight and body fat percentage to produce a guide to judge if your body age is above or below the average for your chronological age. Knowing the body age can be an eye-opening experience for some. Your body may be showing signs of aging that don’t sync with the number of candles you blew out on your last birthday. Well, it can be used as a reference point to start working on improving your health condition.

Can diet influence the body age?

In an astounding research, Dr. Bruce Lipton proved, “You are what you eat.” And how micro-RNAs from the food bind themselves to the human chromosomes and regulate our genetic expression. The study also thrust upon going back to organic or natural products and not the ones developed under petrochemical environments. This is because the food we eat has a profound effect on our biology, genetics, and overall health.

Dietary Evils to avoid

As stated in the research, we can control the biology of our body also by offsetting the wear and tear that comes naturally with age. But certain types of food speed up the aging process of our body. The worst type of foods are:

1. Excessive sugar – Processed sugar dehydrates the skin, damages the collagen, and fast tracks the ageing process. Steer clear of pastries, biscuits, or other festive savouries that come your way.

2. Deep fried foods – When we deep fry the foods, free radicals – or the main culprit behind ageing – are formed. Stay away from fries and fritters if you love your internal organs.

3. Eating Too Many Refined Carbs (maida/ white rice preparations) – Refined grains such as maida form a glue inside our digestive system making it difficult to digit. It then absorbs the nutrients from our body to get the job done, depleting us of vital nutrients.

4. Excessive starving – A study published in the journal ‘Molecular and Cellular Biology’, shows that starving can cause the death of certain important cells in the body. Depriving yourself of important nutrients further destroys immunity.

5. Eating leftover foods – Stale or leftover food causes digestive issues and acidity. It may also lead to food poisoning and diarrhea, which severely burden your health.

Reduce body age through diet in a healthy way

1. Adding Quality Fats –  Eat more high-quality fats and get the omega-3 fatty acids found in salmon, halibut, anchovies, grouper, flaxseeds, chia seeds, and sesame seeds. They boost brain and nervous-system health by nourishing cell membranes.

2. Antioxidant-rich diet – As we age the telomeres at the end of our DNAs shorten. By looking at the length of the telomeres, one can determine a person’s age. A diet high in phytonutrients and antioxidants is also linked to longer telomeres. So, eat plenty of leafy greens, berries, cruciferous veggies, and other brightly colored produce, and drink lots of green tea.

3. Diet pattern – Follow small and frequent eating patterns. This will keep sugar levels under control, keep weight under check, and metabolic syndrome at bay.

4. Include healthy carbs in the diet – Stick to whole-food carbohydrates, such as vegetables, legumes, and whole-kernel grains. They take longer time for the body to digest, releasing sugar in a slow, steady stream. The resistant starches and fermentable fibers in complex carbs also feed your hungry gut a flora and influence signaling molecules that help moderate insulin release.

5. Balanced diet – A balanced diet also contributes to enhance independence as you age. Follow a diet consisting of fiber, protein, vitamins, and minerals and other nutrient-dense foods to stay agile at any age.

6. Eat fresh foods – Fruits and vegetables are a powerhouse of nutrients, unadulterated, and found in abundance. What’s better than them fighting ageing from inside out?

Conclusion

Not all age-related issues can be fought by slathering a topical treatment on the skin. We must introspect, what choices we make or actions we take to ensure the anti-ageing of our internal system. As they rightly say, beauty is only skin deep.

The chronological age is irreversible and is not dependent on life habits. Conversely, body age varies depending on your lifestyle (diet, exercise, sleep, attitude, stress, etc.). With the right lifestyle changes, you could even have a younger biological age than your chronological age.

Suhasini Mudraganam
Chief Nutritionist

The post How does food play a pivotal role in your body age? appeared first on Health Vision.

There is a patrolling army inside you that battles every unwarranted intruder to keep the system secure. It rushes to the site at the first sign of danger to heal and seal the bruises and protect your fortresses from bacteria and viruses. Just like us, these gladiators need food to survive and stay as heroic and effective as they truly are!

Yes, you’re right! This army is our immune system – the defense mechanism of our bodies that averts diseases and infections. We would fall sick more often and recover late without it. Hence, it is imperative to consume food that boosts it as well. Here’s how you can do so: Superfoods for immune system

1. Vitamin A-rich foods: Vitamin A is an anti-inflammation vitamin and enhances immune function. It plays regulatory roles in cellular immune responses and has a therapeutic effect in the treatment of various contagious diseases. Its sources include orange and yellow coloured vegetables and  fruits  such as sweet potato, carrot,papaya, mango, dark green leafy vegetables like spinach, fish liver oil, etc.

2. Vitamin C-rich foods: One of the prime immunity boosters, citrus fruits like amla, lemon, lime, etc. or food-like broccoli, bell pepper, papaya, strawberry and other berries, etc. have Vitamin C and antioxidants loaded in them.

3. Vitamin B6 (Pyridoxine): It supports biochemical reactions in the immune system. Green vegetables and wholegrain cereals such as oatmeal, wheat germ, and brown rice amongst others are rich in Vitamin B6.

4. Vitamin E-rich foods: It is a powerful antioxidant that helps the body fight off infection. It is found in seeds of sunflower, muskmelon, watermelon, pumpkin, chia seeds, etc.

5. Zinc-rich foods: Simply put, the lack of zinc in our bodies leads to growth retardation and causes immune dysfunctions. Tofu, lentils, mushrooms, low-fat yoghurt, sesame seeds and oatmeals are rich sources of Zinc and should be binged upon regularly.

6. Greens:Spirulina, moringa, wheatgrass have multiple benefits that amp up your body’s defence mechanism at various levels.

7. Sprouts: The germinated seeds act as a powerful stimulant for the white blood cells that fight off infections and diseases, thereby building the immune system.

8. Salads: Made of different vegetables combinations such as carrot, bell peppers, Cabbage, spinach, and broccoli are good sources of vitamins A, C, and E, as well as folate, antioxidants, and fibres. Also the combination enhances nutritional properties.

9. Herbs: Garlic, ginger, turmeric, Tulasi/basil, pepper, dry ginger, cinnamon, etc. not only spice up your palate but also flush out sinuses from the body.

10. Probiotics: Curd and buttermilk and other fermented foods have good bacteria and help boost the immune function. It stimulates the body’s response to fight diseases and promotes their growth in the gut.

Strengthen the immune system: – superfoods for immune system

Our immune system is very finely tuned. A weak immunity leads to colds and infections while a hyperactive one brings out allergies and other autoimmune disorders. Hence, a balance is crucial to maintain it. Though the list is long, here are 8 ‘S’es one can easily remember that strengthen the immune system:

1. Salads: Salads don’t just act as a healthy accompaniment to your meals but also help in cell function, integrity, and development.

2. Smoothie: Smoothies and shakes, minus the sugar, are good nutrition- and water-sources. Consuming smoothies is also a delicious way to add most vegetables in your diet.

3. Sprouts: Easy to digest, the powerhouse of nutrients that can be enjoyed as a breakfast or accompanied with the main course.

4. Superfoods: An exciting combination of plants, fish, and dairy products that are abundant in nutrients and confer exceptional health.

5. Seeds and Soaked nuts: Overnight soaked nuts and seeds are rich in Vitamin E, Omega-3 fatty acids, magnesium, phosphorus, and other minerals that regulate and maintain immune system function.

6. Supplements: They help fill in the gaps in our diet if we miss out on extracting certain nutrients naturally (such as Vitamin D from sunshine).

7. Sleep: As we sleep, our immune system releases proteins called cytokines. They are helpful when we have an infection or inflammation, or when we’re under stress. So, sleep like a baby!

8. Stress: Stress weakens the immune system and is detrimental to the physical and emotional well-being.

Maintain your good health:

In addition to this, be hydrated, exercise regularly, and maintain a healthy weight. Maintaining good health is a matter of self-discipline and correct guidance.

1. Warm drinks first in the morning: It helps detoxify the body, maintains right electrolyte balance, increases metabolism, immunity, and whatnot!

2. Yoghurt for Breakfast: Yogurt helps in weight management. It is a great source of Vitamin D and reduces the risk of heart diseases.

3. Sunlight for Vitamin D: A study revealed that getting adequate Vitamin D, either through food or sun exposure, can help lower your risk of catching colds.

4. Frequent tea-time with green tea: Sip in your favourite green tea at regular intervals. Rich in polyphenols and potent plant extracts, it powers your immunity and detoxifies the system.

5. Foods that should be mandatory: All superfoods that represent vegan, dairy, or non-vegetarian products.

6. Garlic to the rescue: Garlic is a low-calorie immunity-boosting superstar. It adds a zing to your cuisine and aids in fighting infections.

7. Snacking with nuts: Distance yourself from junk and unmindful eating. Consume a handful of nuts when feeling hungry.

8. Exercise can never go wrong: In this regard, simple but regular yoga or zumba practice would also suffice.

9. Self-time and Family time: Meditate and spend good time with your loved ones to re-energize yourself.

10. Drink plenty of water: Water intake should always compensate for water loss or it could lead to fatal results.

11. Spicy Soups and Light dinners: Nighttime is meant for the body to relax and recharge itself. So, don’t overload your system with heavy dinners.

12. Get enough sleep: You don’t have to feel guilty of sleeping for extra hours. A good sleep saves you from fatigue and other signs of over-exhaustion. Maintain a 2 to 3 hrs gap between dinner and sleep.

Immunity is related to lifestyle. Neither can it be created in a day nor destroyed. However, it takes constant efforts to develop a robust immune system that troubleshoots infections without bothering the subject. It is a long but conquerable fight. So, what could’ve been a better time than this to focus on ‘immunizing’ your ‘immunity’?

Suhasini Mudraganam
Chief Nutritionist
Truweight

The post Superfoods for immune system – Immune your immune system appeared first on Health Vision.