We all want to look and feel our best for as long as possible, right? We spoke with HUM Nutrition’s registered dietitian Gaby Vaca-Flores, Parsley Health’s Amanda Kozimor-Perrin MS, RDN, and True Botanicals’ Facial Therapist Noelle for their top tips for aging gracefully.
The foods that we eat play a big role in how our body ages both visibly and internally. Plant-based foods, for example, contain antioxidants that reduce oxidative stress and damage to cells that lead to disease.
1. Prioritize protein.
This macronutrient helps support muscle mass, the immune system, healthy weight maintenance -- all of which are important bases to have covered as we age! Protein also helps maintain the integrity and strength of the skin. In fact, collagen, the most abundant protein in the body, depletes as we get older leading to visible signs of aging. Eating protein and adding collagen to your diet, such as HUM’s Collagen Love, is an easy way to keep your skin looking healthy.
2. Load up on omega-3 fatty acids.
Changes to our cognitive health such as poor memory and focus are one of the main signs of aging. To keep our cognitive health sharp, I suggest adding plenty of omega-3 fatty acids to your daily diet. Another benefit of consuming omega-3’s is that they can help support a healthy skin tone and heart. High quality omega-3’s with the ideal EPA to DHA ratio can be found in HUM’s OMG! Omega the Great supplement.
3. Balance is better than perfect.
Keeping foods that are generally regarded as bad for your health at a minimum can be a helpful strategy for aging gracefully. This includes foods and beverages containing high amounts of sugar, salt, caffeine, and alcohol. However, rather than focus on eliminating these foods altogether, focus on finding balance between foods that fuel you and foods that taste good. This can help you maintain healthy habits long-term without the stress that restriction can cause. Plus, stress is terrible for your skin so best to avoid it wherever possible!
4. Make sure to get 7-8 hours of restorative sleep per night.
Drinking caffeine too late in the day can disrupt your sleep pattern, preventing you from achieving deep restorative sleep. It can also increase stress responses within the body. If you are finding that you are having an energy dip in the afternoon, try to look at what you are having for lunch and ensure you are getting enough protein, fat, fiber, and vegetables/greens.
5. Try adding collagen to your morning hot beverage or smoothie.
This can help with skin and ensuring that you are getting enough protein in the morning.
6. Focus on eating the rainbow of vegetables and fruits.
This will help get a lot of phytochemicals which help reduce inflammation. For more information on plant-based eating for anti-aging, we spoke with Kim Rose, RDN about her recommendations for healthy aging, no procedures or expensive products needed.
7. Find moments of rest and quiet in your day that are just for you.
This is the time that you need in order to be the best version of yourself for partners, friends, family, work, pets, etc.
How about keeping our skin looking young and fresh? Noelle, True Botanicals Facial Therapist has us covered! Watch below for Noelle’s anti-aging skincare routine.
Questions? Learn more about the 21-Day Splendid Reset here, or email us at [email protected]. Be sure to follow along with our 21 days of content on Instagram @splendid.spoon! Ready to get started with Splendid Spoon? Sign up for a plan today!