Healthy Aging Resources

Live Life to the Full in Optimal Health

  • Apr 30

    What is it about weight gain and aging? We are constantly being told to eat fresh fruit and vegetables, and if you are doing that, you will be feeling the benefits. Eating healthy food is anti-aging. You will also know that it is important to eat in ‘technicolour” that is eating a wide variety of fruit and vegetables – not just your favourites. And the reason for that is so that our body’s cells can get all the nutrients they need for healthy cell growth. And we need to bathe our cells with good clean water – it helps to keep our skin hydrated and flush out toxins.

    One of the problems many women in our age group face is weight gain. You can blame some of that on our hormones. Sometimes though, it is what and how much we put in our mouth. Dr Libby Weaver in her book Accidentally Overweight explains weight gain as pieces of a puzzle and we have to figure out which pieces relate to us. I have found her book both fascinating and helpful.

    What we eat also can put us at risk of getting a disease that is on the increase – Diabetes Type 2. However you can modify your diet so that you can be a healthy weight. If this is a concern for you (and it is a continuing battle for me) then here is a daily menu outline.

    Breakfast (to be eaten between 6am and 8am) – fresh fruit, plain yoghurt and a small mixture of seeds and nuts.
    Lunch (to be eaten between 12 noon and 2pm) – fresh veggies (salads are very good) with a small amount of protein – egg, white cheese, fish, chicken
    Evening meal (to be eaten between 5pm and 6.30pm (yes, that is a challenge for some of you) – again fresh veggies, small portion of protein and a healthy grain like quinoa or legumes like chick peas and lentils.

    This is a simple eating plan that can be modified to your taste. I also use meal replacement shakes to counter my ‘naughty’ meals – those ones where you are out socialising with friends.

    Eating ‘low glycemic (Low GI)’ foods help to maintain weight too. Low GI foods are foods are low in sugar – some high GI foods are white rice, white flour (found in bread, cakes, biscuits, cookies, muffins), white potato, processed cereals and of course, sugar. Read the label carefully on drinks – many drinks – from flavoured milk to coke are high in sugar – they need to be avoided.

    If you need further motivation to manage your weight here is some new research from the Women’s Health Initiative hormone trials. “The message is obesity and a higher Body Mass Index (BMI) are not good for your cognition and your memory,” said lead author Diana Kerwin, M.D., an assistant professor of medicine and a physician at Northwestern Medicine.”

    Good, clean water is vital for our body’s health. Depending on our weight, we need to drink about 2 litres a day. Water flushes out toxins and if you are a supplement taker, it helps to bathe our cells with nutrients. Water refreshes us and also helps to prevent tiredness.

    Healthy eating needs to be part of our healthy aging plan. Keep it simple, and keep it fresh.

    For women 40+ who want to live life to the full and stay younger longer

    If you would like to find out which nutritional supplements are recommended to add to your healthy eating plan, please request my free eBook, by completing the form on your top right.

    I trust you found this helpful. If you did, please share it with others by clicking on the Facebook and/or Twitter icons below. And be sure to leave your comments and questions below. Thank you!

  • Apr 24

    What is an antiaging skin diet? As I have become older, I have found it harder to control weight gain. Because of this, I began to research what causes this constant battle. Whereas in our teens and early 20’s we have a hunger for carbs however, as we age we do need to be more discerning about the types of carbs we eat. I love the smell of freshly baked bread but that is one of the things I have learned to reduce in my diet and to increase the amount of fresh fruit and vegetables. As you will read here, not only is a low glycemic diet helpful for weight management but it also keeps our skin healthier and less wrinkled too.

    The Great Skin Diet

    Tuesday, March 2, 2010 at 11:33am

    AVOID HIGH GLYCEMIC FOODS ~ Carbs and sugars
    Carbs are found in foods like white bread, rice, pasta and potatoes. Not surprisingly, sweet treats, such as cookies, cake and candy, are full of sugar.

    HIGH GLYCEMIC FOODS: Our bodies convert carbs and sugar to blood glucose very quickly. The measure of how long this takes is called the glycemic index. Foods quickly converted to glucose are high-glycemic.

    o If we load up on carbs and sugars, our glucose levels go up. When the glucose level is too high, the body increases its production of insulin to get it back down.

    o So what happens to skin when our insulin levels are too high? Oil production rises and skin cells die quicker. Oil and dead skin cells block pores, which can lead to acne breakouts. Not surprisingly, studies show a correlation between a high-glycemic diet and acne.

    RISK OF WRINKLES: Sugar binds to skin protein, causing wrinkles, a binding process called glycation.

    o After these sugar/skin protein bonds are made, damaging structures called advanced glycation end products — or AGEs, for short — are formed. AGEs destroy collagen (which keeps skin firm), causing wrinkles. Then, free radicals are created, which damage skin cells.

    o Particularly in people over age 35, the effects of glycation become stronger. Diabetics are also highly affected by glycation: they “can have up to 50 times the number of AGEs in their skin as those who don’t have diabetes.

    o Cut down high glycemic foods if you’ve got: Oily skin, acne or wrinkles. Keep added sugar to no more than 10 percent of total calories you consume in a day. Also, limit other types of sugar, including like corn syrup and dextrose.

    o Enjoy clear, wrinkle-free skin by avoiding high glycemic foods ~ you’ll thank me later! 😀

    Marie Bertrand
    Microbiologist and Skin Scientist
    SkinScience Clinic | www.skinscience.md

    For women 40+ who want to live life to the full and stay younger longer

    If you would like to find out which nutritional supplements are recommended for healthy beautiful skin, please request my free eBook, by completing the form on your top right.

    I trust you found this helpful. If you did, please share it with others by clicking on the Facebook and/or Twitter icons below. And be sure to leave your comments and questions below. Thank you!

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