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Feeling tired, rising blood pressure, joint pain, declining eyesight... You're not aging, you just haven't eaten the "right" foods.
Waking up in the morning with sore, swollen eyes, or experiencing knee pain while climbing stairs... If aging symptoms like these appear prematurely in your thirties or forties, it could be due to dietary issues.
Eating wrong accelerates aging. Incorrect dietary habits, such as consuming too much meat and fried foods while having low intake of fruits and vegetables, can lead to rapid accumulation of free radicals in the body. These free radicals damage cell proteins and genetic material, being the main culprits behind aging.
Eating wrong ages you by 10 years. Plant nutrients in fruits and vegetables contain antioxidants and vitamins that can prevent free radical damage. However, these nutrients are often lost during complex processing. "We consume too many processed foods," says Dr. David Katz, director of the Yale Prevention Research Center. Processed foods are high in calories, lacking in B vitamins and Omega-3, exacerbating symptoms of aging such as fatigue and cognitive decline.
In today's fast-paced life where people seek quick fixes, they would rather spend a fortune on expensive health products or rejuvenating treatments without realizing that the real elixir of youth lies in their kitchen.
■ The richer the color, the better the antioxidant properties
From vibrant orange pumpkins to juicy green onions and plump red tomatoes... All the nutrients that can rejuvenate and restore youthfulness are hidden in these beautiful, rainbow-like "natural colors".
"The more colorful natural foods are, the more antioxidants they contain," points out Professor Chao Chen-jui from Taipei Medical University's Department of Nutrition and Health. The various natural colors in foods represent different antioxidant components and effects. For instance, lutein in pumpkins and zeaxanthin in corn protect the eyes, while lycopene in tomatoes prevents cardiovascular diseases. These are essential for the body and can prevent aging. It is recommended to consume them raw or cooked in water, steamed, or boiled, avoiding frying as high temperatures can destroy antioxidants.
■ The spicier, the better for reducing free radicals
Moreover, spicy ingredients can unexpectedly achieve an "anti-aging" effect.
Ingredients like cilantro, basil, onions, garlic, radishes, and mustard contain sulfur compounds, which have strong antioxidant properties that reduce the production of free radicals and lower blood lipids and cholesterol. However, sulfur compounds are destroyed by heat, so it's recommended not to cook them at high temperatures to obtain their full nutritional benefits.
"Older people should cook these ingredients thoroughly," advises Professor Chao Chen-jui, as spicy flavors might be too stimulating for them.
Cooking: the best anti-aging exercise
Apart from consuming fresh fruits and vegetables and unprocessed whole foods, it's best to learn cooking yourself.
Cooking not only prevents the loss of nutrients due to overcooking but also rejuvenates. Japanese author Ayako Tsuno, who remains active in her late eighties, believes, "Don't make excuses for forgetfulness or physical dysfunction."
She believes that shopping and cooking are excellent ways to prevent brain aging, especially cooking. "It's a complex mental exercise involving purchasing ingredients, calculating prices, finger movements, prioritizing, and remembering what's in the refrigerator," she vividly describes in her book "Aesthetics of Old Age."
Easily address common aging symptoms
There's no need to fear aging anymore. Nutritionists and traditional Chinese medicine practitioners teach you how to eat wisely, prevent nutrient loss, and provide simple and easy-to-learn recipes to keep you away from fatigue, declining eyesight, high blood pressure, and joint pain. Start acting now!
1. Lethargy, easy fatigue
Possible causes: Consuming too many refined and processed foods, leading to deficiencies in energy synthesis vitamins B and C.
Recommendations:
Vitamins B and C often go hand in hand and are commonly deficient together. Therefore, it's best to supplement them together. For example, after eating brown rice, which is rich in vitamin B, it's advisable to eat fruits to maximize the effect, says Chao Chen-jui.
Iodine and magnesium regulate metabolism. Seafood, shellfish, seaweed, kelp, and nori, which are rich in iodine, can improve fatigue.
Additionally, excessive alcohol consumption or long-term use of diuretics or weight loss drugs can deplete magnesium levels in the body. It's recommended to consume more magnesium-rich foods like seafood, grains, legumes, bananas, and nuts.
According to traditional Chinese medicine, strengthening the spleen and stomach function is essential for recharging the body. Good digestion allows smooth circulation of qi and blood throughout the body.
Rice can invigorate the spleen and help metabolism, making aging less likely. Whenever feeling tired, traditional Chinese medicine practitioner Yang Suqing always makes herself a bowl of "Immortal Porridge" - yam, pork ribs, and brown rice.
Yams strengthen the spleen and stomach, while pork ribs and brown rice are rich in vitamin B. Adding some scallions and ginger, sprinkling a little wine before serving, promotes circulation throughout the body, helping to alleviate fatigue.
You can do this: Prepare a simple flower tea to soothe your body and mind.
Method: Jasmine flowers (10g, purchased from Chinese herbal medicine store) + 1 green tea bag brewed in 300cc of warm water. Jasmine flowers soothe the stomach, while green tea contains polyphenols, which are antioxidants that can invigorate and refresh, says Yang Suqing.
Note: Fatigue is a precursor to illness. If it persists without improvement, it's best to seek medical attention promptly.
2. High blood pressure
Possible causes: Consuming too much salt or foods high in sodium, leading to potassium loss in the body. When the kidneys excrete excess salt, they consume more potassium ions, causing blood vessel constriction and elevated blood pressure.
Recommendations:
Start reducing salt intake in your diet, keeping daily salt intake below the recommended 6 grams by the health department.
Processed foods are high in sodium and should be consumed in moderation, while fresh natural foods should be consumed more.
Consume more potassium-rich foods (containing more than 300mg of potassium per 100g), such as burdock, burdock, yam, pumpkin, chives, spinach, red amaranth, celery, water spinach, monkey head mushroom, enoki mushroom, Chinese dates, and red dates.
Replace some meat with more legumes to reduce animal fat intake and increase dietary fiber, reducing the risk of cardiovascular diseases. It's best to eat whole unprocessed legumes, such as soybean soup or soybean rice, to obtain complete nutrients, according to Chao Chen-jui.
Limit consumption of cold foods. Traditional Chinese medicine believes that high blood pressure is related to kidney deficiency. Eating too much salt or too much cold food can worsen blood circulation and cause blood pressure to rise. Sea kelp and celery, which have blood pressure-lowering effects, can be added.
You can do this: Celery, tomato, and onion water
Method: 2 ounces of celery (with leaves) + 1 tomato + 5 slices of onion + 500cc of water, boiled and drunk as water. A daily portion is 500cc.
Note: It's recommended to develop a habit of taking a short rest around midday (10-1 pm)
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