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Tricks for Aging Well

Aging?

Aging is a physiological process that involves all the cells of our body. Aging is accompanied by many changes that strongly affect our health.

Whether we like it or not (at least for the moment) aging cannot be stopped, but we can slow it down by counteracting its negative effects on our body. Let’s "age well" by preventing all those chronic degenerative diseases that are too widespread worldwide, unfortunately. 

Aging Phenomena and Consequences

The loss of muscle mass (sarcopenia) and the weakening of anti-oxidant defenses are common phenomena while aging. Let's find out more about these health conditions and their consequence for our bodies. 

Sarcopenia is a physiological and progressive phenomenon, which can start as early as 35-40 years of age, but becomes pressing after the age of 50, and can cause fatigue, loss of strength, and vitality. This phenomenon is unstoppable, and it is also due to the greater difficulty in the absorption and digestion of proteins, but also a lower efficiency in their use by the muscles (anabolic resistance).

With advancing age, endogenous antioxidant defenses also weaken, and this is the reason why aging is accompanied by a condition of chronic inflammation that often goes with inflammaging.  

What are the consequences of these conditions?

Increased susceptibility to infection, muscle weakness, but also increased bone fragility and risk of fractures.

A girl with black hair is sitting on a wooden bench and is opening a Crownhealth protein bar after a mountain bike ride.

Remedies Against Aging

Moderate physical activity is essential to slow down these processes as it keeps the muscle mass and bone active and reduces body inflammation.

Importance of Nutrition

At the same time, nutrition plays a crucial role since it provides a proper protein supply to boost muscle mass and to strengthen immune function through nutrients with powerful anti-oxidant and anti-inflammatory action. 

According to world guidelines, the elderly's protein intake (over 65) should be increased by about 0.2g/kg/day compared to that of adults. In this regard, protein supplementation can be of great help: indeed, digesting and absorbing these valuable nutrients is easier with supplements.

However, correct protein intake is not enough! We also need to learn how to balance our nutrition and act preventively. Get used to distribute your protein requirements in meals and snacks throughout the day; this action will help you maintain good muscle tone and reduce the risk of malnutrition in old age.

As for anti-oxidant defenses, it is essential to have an optimal amount and wide variety of plant-based foods (such as fruits and vegetables, powered by vitamins and minerals, but also legumes, loaded with antioxidants, as well as nuts and vegetable oils that rich in polyunsaturated fatty acids and vitamin E group, with anti-oxidant and anti-inflammatory effect).

Four fruit boxes with pineapple, apple, mango and banana.

If you always follow a healthy lifestyle, if you exercise regularly, if you don’t smoke and take care of your diet, you are on the right track! Your aging will be healthy.

Age well and enjoy to the fullest all the joys of life!

 

Author: Francesca Deriu, nutritionist

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