Views: 0 Author: Site Editor Publish Time: 2025-11-07 Origin: Site
After the age of 30, every woman probably has this tacit anxiety. The skin turns yellow, the spirit is poor, and the immunity is not good. Is it time to start anti - aging?
When it comes to anti - aging, the first reaction may be that medical aesthetics and health products are the best choices, or most people ignore the most basic and important part - diet.
Adhere to dietary anti - aging.
The 60 - year - old figure and mental state of the star Andy Lau are amazing. This is because he has maintained the habit of "intermittent fasting" for many years, allowing the body enough time to repair. The female star Sun Li has also shared her dietary philosophy: following the solar terms, a variety of ingredients, and light cooking. Hollywood star Jennifer Aniston has maintained a Mediterranean diet all year round, insisting on eating olive oil, fish, and fresh fruits and vegetables.
These seemingly different dietary habits actually hide the same scientific core. Anti - aging has never been the myth of a single food, but a set of well - defined diet formulas.
Are wrinkles and sagging skin the first signs of your body's aging? But in fact, these are only "downstream" manifestations. The real "upstream" of aging actually occurs inside our cells.
Scientists mainly evaluate the process of aging through these core indicators:
Telomere length: The protective cap at the end of chromosomes. The shorter it is, the faster the cells age.
Mitochondrial function: The energy factory of cells. A decrease in efficiency will directly lead to a decline in cell vitality.
Chronic inflammation level: It is considered to be the common basis of many age - related diseases.
But in fact, our daily diet can directly have a certain regulatory effect on these deep - seated indicators. To put it more simply, eating the right foods can "de - age" your cells.
Protein
Protein is not only the building block of body muscles but also the cornerstone of body recovery, enzyme, and collagen synthesis. Research shows that as we age, we actually need more protein to fight muscle loss (sarcopenia).
2. Dietary fiber
Dietary fiber can not only promote gastrointestinal peristalsis but also be the "beneficial food" for beneficial gut bacteria. A healthy gut environment can effectively reduce systemic chronic inflammation.
How to choose: Eat more colorful vegetables, such as spinach, broccoli, and bell peppers, whole grains, such as oats and brown rice, beans, and low - sugar fruits, such as blueberries and strawberries.
Intake reference: The daily target is 25 - 30g.
3. Healthy fats
Fats are the core components of cell membranes and will affect cell function and hormone balance.
Recommended intake: Omega - 3 fatty acids, which have a strong anti - inflammatory effect. Recommended sources are salmon, flaxseeds, walnuts, and monounsaturated fatty acids, sourced from olive oil and avocados.
Sugars and refined carbohydrates
Excessive sugar can trigger a "sugar reaction" and produce advanced glycation end - products (AGEs), which directly attack and degrade collagen and elastin, leading to skin sagging and wrinkles. At the same time, drastic blood sugar fluctuations will also exacerbate inflammation.
Dietary advice: There is no need to completely abstain, but it is necessary to consciously reduce it. Replace sugary drinks with water or tea, and partially replace white rice with whole - grain rice.
Acai berries and the berry family
Rich in anthocyanins and polyphenols, natural antioxidants that fight free radicals and delay oxidative damage.
Eat blueberries and strawberries as snacks, and acai berry powder can be mixed with yogurt.
Deep - sea fatty fish
A top - notch source of Omega - 3 fats. Omega - 3 is a core component of cell membranes and has a powerful anti - inflammatory effect. It can protect cardiovascular health and maintain skin moisture and elasticity.
Eat 2 - 3 times a week, and it can be steamed or pan - fried.
Extra - virgin olive oil
Rich in monounsaturated fatty acids and olive polyphenols, it is a master at anti - inflammation and the core of the Mediterranean diet, helping to reduce the risk of chronic diseases.
It is best used for cold dressing, low - temperature cooking, or drizzling on after the dish is cooked. Do not stir - fry at high temperature.
Nuts and seeds
Such as walnuts, flaxseeds, etc. Walnuts are nuts rich in plant - based Omega - 3. Flaxseeds and chia seeds are rich in dietary fiber and lignans, which are particularly beneficial for regulating hormones and gut health.
Eat a handful of plain nuts (10 - 15g) every day, and flaxseed powder can be sprinkled in porridge, soup, or salad.
Fermented foods
Sugar - free yogurt, pickles, miso, etc. Rich in probiotics, they can help balance the gut flora. A healthy gut can better absorb nutrients, have stronger immunity, and reduce the body's inflammation level.
Choose sugar - free yogurt, pickles, and miso soup with a clean ingredient list as appetizers or seasonings.
Cruciferous vegetables
Such as broccoli, kale, etc. Rich in active substances such as sulforaphane, it can activate the cell's own detoxification and antioxidant pathways and is a recognized anti - cancer and anti - aging star.
Stir - fry quickly over high heat, steam, or blanch and serve cold to retain more nutrients.
Green tea
Rich in tea polyphenols, especially catechins, which have a powerful antioxidant and metabolism - promoting effect.
Brew with water at about 80°C and do not steep for a long time.
Dark chocolate
With a cocoa content of >70%, it is rich in flavanols, which can improve blood circulation, lower blood pressure, and also promote a good mood.
Choose varieties with high cocoa content and low sugar, and eat a small piece of about 20 grams every day.
Diet is the cornerstone, but combining it with a healthy lifestyle can multiply the anti - aging effect.
