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alimentación anti envejecimiento

Anti-ageing foods: diet and habits for optimal health

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The first signs of ageing are visible on the skin, in the joints and in the functioning of the body’s systems. We are therefore looking for solutions, remedies, ingredients and anti-ageing foods, aware that we should not wait much longer to find a solution.

As we get older, we lose elasticity, agility, flexibility, vision and regularity, …although it is true that we gain wisdom and patience! Some habits are hard to maintain, and aches and pains appear in the knees, back and neck. Sooner or later, we discover wrinkles, the first spots on the face and apparent signs of flaccidity and sagging in a look that is losing vitality.

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It is a process that starts at different times for different people, depending on genetics, environmental factors and habits. Once it starts, it can be slowed down or even reversed, and nutrition is the first area to set targets.

Anti-ageing foods: what are they?

Vegetables, fruits and nuts top the list of anti-ageing foods. The most recommended are:

– All vegetables from the cabbage family. They help to keep oestrogen levels in check thanks to their indole-3-carbinol content (a compound found in cruciferous plants). They also provide vitamins D and A, necessary to ensure better sun protection and prevent skin deterioration.

– Garlic and onion. Due to their anti-inflammatory properties, they are considered very effective as anti-ageing agents. Another of their benefits is related to the improvement of blood circulation.

– Lettuce, watercress, rocket, endive and spinach. Their strong point is the reduction of inflammation. In the case of lettuce, it favours a better rest, facilitating the repair of cell damage. Its calcium content is vital for strengthening bones, in addition to vitamins A and C, folic acid (which slows down ageing by repairing DNA) and iron. Spinach is highly recommended to protect vision due to its lutein content.

– Carrots, watermelon, oranges and tomatoes. Two of the best allies for your skin, eyesight and immune system. Not only do they help you fight against ageing, but they also reduce cholesterol and provide vitamin A, in the case of carrots. Tomatoes and watermelon are a source of lycopene, a highly effective antioxidant and oranges, an essential source of vitamin C.

– Grapes and pomegranates. The antioxidants they contain slow down free radical damage to cells. Grapes provide the body with resveratrol (a stilbenoid, a type of natural phenol and a phytoalexin produced by various plants that favour the response to injuries or pathogen attacks), minimising the damage caused by the sun and eliminating inflammation. Meanwhile, pomegranate increases the body’s hydration, thanks to its benzoic acid content, which reduces wrinkles, helping the face become more even. It also promotes skin detoxification and cell regeneration.

– Whole grains and pulses. The former help to curb inflammation and, in the case of oats, also promote restorative rest. Pulses, for their part, contribute to the supply of quality proteins that the body needs. One of their strong points and high fibre content favours intestinal transit.

– Fish such as salmon or tuna, for their omega-3 fats, milk and yoghurt (of animal or vegetable origin), and lean meats make up the ingredients of a diet rich in anti-ageing foods.

A recent study reports the skin-health benefits of soy, almonds, green leafy vegetables, tomatoes, melon, pomegranate, oranges and grapes. Other research “suggests getting 20% of a person’s calories from almonds or mangoes regularly to improve wrinkles in postmenopausal women” as part of a balanced diet.

How to design a diet rich in anti-ageing foods

In addition to practising sport, at least at a moderate intensity, several times a week and staying hydrated, it is essential to take the time to design a personalised diet aligned with your lifestyle and tastes, including the anti-ageing foods mentioned above.

Menu ideas

Mornings can start with wholemeal toast with olive oil or hummus, yoghurt with muesli and nuts, gazpacho, and a cup of coffee with milk. Variations can be introduced, for example, by including salmon, herring or avocado on the toast; or by swapping yoghurt with wholegrain cereals for milk with oatmeal and fruit on top.

Mid-morning a piece of fruit, a sliced carrot or cucumber, can accompany a hot tea.

For lunch, you can have wholemeal pasta, black rice and other wholegrain cereals cooked with seasonal vegetables or fruits and garnished with toasted or untoasted seeds, fresh cheese, nuts and dried fruits. Sliced tomato can be substituted for tomato sauces. If you want that creamy consistency, then it is advisable to prepare a homemade sauce based on low-fat yoghurt and spices such as turmeric or curry.

Dinner can consist of a quality protein, such as eggs, chicken, fish or turkey in different preparations and accompanied by vegetables. Hot or cold dishes, purées or sandwiches can be eaten, as long as the bread chosen is very wholemeal and does not contain sugar.

Tips to make it easier to stay on a diet in the office

Cooking for several days is the best way to ensure that anti-ageing foods are not missing from meals at work. Rushing, absent-mindedness and poor planning can lead to eating at the cafeteria near the office or taking the first thing we see, not the best, from home for lunch.

How to compensate for excesses

When we lack anti-ageing foods and instead have consumed processed foods or foods rich in sugars and trans fats, it is essential to compensate the body. A subsequent day of juices and detox shakes to rid the body of all those substances that are not good for it and to hydrate it always works.

This practice can be included as a general rule in the weekly diet, as a routine, integrating it, for example, on Mondays, in anticipation of the habits of the weekend, or on Wednesday or Thursday, to place the cleansing towards the middle of the week.

However, it is crucial to remember that this should not become a frequent habit, as we would be getting the body into a bad habit. Ideally, we should always eat a balanced and healthy diet, and our body should be able to detoxify itself regularly. The healthier the food we eat, the easier it will

The best complement to your anti-ageing diet

Habits, consistency and planning are the three pillars of a diet that includes anti-ageing foods. But to ensure that the body gets everything it needs, it is advisable to use supplements.

Attention to its composition allows you to choose the most suitable for your needs. One is Silicium G7 Original, a powerful anti-ageing product that includes organic silica with a double action, joint and skin. This product emphasises what your body needs at any given moment. On the outside, its anti-ageing effects are noticeable, thanks to the fact that it nourishes, stimulates and regenerates collagen in the skin, improving its hydration. On the other hand, silica also helps to strengthen the strength and shine of the hair.

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Internally, silica helps to keep joints, bones, cartilage, ligaments and tendons healthy. In addition, silicon promotes additional calcium deposition in the bones. It enables the body to eliminate toxins, cleanse the liver, improve the digestive system and can eliminate heavy metals accumulated in the body, essentially aluminium.

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Finally, it is important to remember the importance of nourishing the skin from the outside as well, always using natural skin care products, especially those containing silica, such as this serum and elixir that combines the properties of organic silica with other natural extracts such as lavender and orange oil, achieving a much more powerful effect on skin regeneration, the reduction of blemishes and the recovery of skin firmness.

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