As a “futurist” and co-founder of Age Wave, a consulting firm focused on older adults, Dychtwald has made it his life's mission to understand how people can live longer, healthier lives. In her new book AGELESS AGING: A Woman's Guide to Healthy Lifespan, Brain Life, and Longevity, she shares the culmination of more than 40 years of learning and research on longevity and healthy aging. This book is specifically aimed at women. Because we are in the midst of a ‘longevity revolution’ led by women. (After all, according to research American women live on average 6 years longer than menOne.)
Ahead, the 74-year-old longevity expert gave a preview of what's to come in her new book, including easy ways to help women increase their longevity by harnessing the power of nutrition and food to support long-term physical and mental wellbeing. provide. .
4 foods that are good for women’s longevity
1. A variety of colorful fruits and vegetables
At the top of Dychtwald's list of longevity foods for women are colorful fruits and vegetables. “From all the research I've done and the scientists, doctors and academics I've spoken to, there's only one thing about what to eat: Eat the rainbow. This means an abundance of colorful fruits and vegetables,” says Dychtwald. (Keep in mind, though, that neutral-colored foods can be just as nutritious and delicious, so they shouldn't be overlooked.)
key? Polyphenol. “Polyphenols are plant phytonutrients that give plants their rich color, and close to 8,000 polyphenols have been identified, packed with antioxidants, vitamins, minerals and fiber,” says Dychtwald. She notes that these phytonutrients may help reduce inflammation and protect against environmental stressors like air pollution. Associated with increased incidence of dementia2– Sun damage linked to skin cancer and aging skin symptoms. She is a polyphenol It may even have a positive effect on epigenetics.threeAka, the way genes work, she says, “helps keep good genes turned on and bad genes turned off.”
Dychtwald tries to add a source of polyphenols to every meal. “I especially add vegetables to everything from smoothies to soups, salads to eggs. Just yesterday I had 'egg salad' (not the kind with mayonnaise) for breakfast. It was basically a scramble made with kale, squash, spinach, onions, purple cabbage, and whatever leftover vegetables I had in the fridge (organic). Onions,” she says.
2. Fermented food
Dychtwald recommends eating fermented foods like sauerkraut, sauerkraut, and yogurt for a longer, healthier life. “They can help Supports a healthy balance of gut bacteria.4 May increase bioavailability of certain nutrients It also has an anti-inflammatory effect.5“They do wonders for digestion. Who doesn’t want great digestion and gut health?” she says. It’s also worth noting that studies have consistently shown that: Older people with diverse gut microbes tend to live longer.6Regardless of gender.
3. Bone broth
Dychtwald claims that organic bone broth is a gold mine, providing a variety of vitamins, minerals and amino acids that “nourish tissues and provide essential nutrients for healthy body function.” Reduce ulcerative colitis symptoms7Great for people with gut health issues.
4. Protein
As adults age, they naturally lose muscle mass, which increases the need to increase their protein intake. “I’m 74 years old and a woman, so I eat a lot of lean protein and suggest other women do the same,” says Dychtwald. “I don’t eat red meat, but I eat a lot of organic chicken and eggs, fish and plant-based proteins. “Protein keeps your bones strong, minimizes bone loss that occurs with age, maintains muscle mass, strengthens your immune system, regulates your mood, and helps you feel full for longer,” she says.
Inflammatory foods that hinder longevity
Anything in moderation is a good starting point, but if longevity is your goal, you may want to limit your intake of most inflammatory foods, Dychtwald says. “Sugar is at the top of the list and is in pretty much everything we eat, even fruits and vegetables,” she says. However, she says it has added sugar and is therefore refined sugar that should be approached with caution. “If you read labels, the ingredient lists of foods in your pantry will have sneaky names for sugars like brown rice syrup, dextrose, and turbinado, so read them carefully before you buy,” says Dychtwald.
Dychtwald also suggests being careful with ultra-processed foods, such as cookies, crackers, chips, packaged snacks, and sugary sodas. She also suggests consuming certain vegetable oils in moderation, such as corn oil, soybean oil, canola oil, sunflower oil, and safflower oil. This is because it may be related to inflammation, which can contribute to aging. Instead, she recommends choosing extra virgin olive oil, avocado oil, and nut oils, which all have anti-inflammatory properties.
Dychtwald also tends to skip happy hour drinks whenever possible. “Alcohol has been receiving a lot of attention recently as a taboo topic. A glass of red wine can be a source of stress relief and antioxidants, but [alcohol is] all Neurotoxin that kills brain cells8” she says. And over time, my alcohol consumption decreased even slightly. Associated with cognitive decline9. If you can't eliminate it completely, Dychtwald recommends keeping your drinking to a minimum and not drinking more than 5 ounces of wine per day.
Other top lifestyle tips to increase longevity
Along with a healthy diet, Dychtwald focuses on moving her body every day to increase her longevity. “Exercise is the panacea for living longer, so I try to do a few things. [type of] Daily exercise such as cardio, Pilates or strength training. And, if possible, I try to exercise with friends to satisfy my need for social connection,” says Dychtwald.
In addition to these techniques, Dychtwald says a healthy sleep schedule, meditation and mindfulness practices, and breathing techniques are all part of a healthy longevity routine. But above all, she argues that a positive mindset about aging trumps everything else. “I try hard to maintain a positive attitude about my own aging,” Dychtwald said. This is another proven way to add healthy years to your life,” she says.
The RD's Guide to Eating for Inflammation:
Well+Good articles reference scientific, credible, recent and robust research to support the information we share. You can trust us on your wellness journey.
- Yan, Brandon W et al. “The widening gender gap in life expectancy in the United States, 2010-2021.” Zama Internal Medicine Vol. 184,1(2024): 108-110. doi:10.1001/jamaininternmed.2023.6041
- Zhang, Boya et al. “Comparison of particulate air pollution from various emission sources and dementia accidents in the United States.” Zama Internal Medicine Vol. 183,10(2023): 1080-1089. doi:10.1001/jamaininternmed.2023.3300
- Rajendran, Peramaiyan, etc. “Polyphenols as powerful epigenetic agents against cancer.” International Journal of Molecular Science volume. 23,19 11712. October 3, 2022, doi:10.3390/ijms231911712
- Wastyk, Hannah C, et al. “Diet targeting gut microbiota modulates immune status in humans.” cell volume. 184,16(2021): 4137-4153.e14. doi:10.1016/j.cell.2021.06.019
- Paul, Alok K et al. “Are fermented foods effective for inflammatory diseases?” International Journal of Environmental Research and Public Health volume. 20,3 2481. January 30, 2023, doi:10.3390/ijerph20032481
- Badal, Varsha D et al. “Gut Microbiome, Aging and Longevity: A Systematic Review.” nutrient volume. 12,12 3759. December 7, 2020, doi:10.3390/nu12123759
- Mar-Solís, Laura M et al. “Analysis of the anti-inflammatory capacity of bone broth in a rat model of ulcerative colitis.” Medicine (Kaunas, Lithuania) volume. 57,11 1138. October 20, 2021, doi:10.3390/medicina57111138
- Reale, Marcella, et al. “The relationship between wine consumption and Alzheimer’s disease.” nutrient volume. 12,1 206. January 13, 2020, doi:10.3390/nu12010206
- Topiwala, Anya et al. “Associations between moderate alcohol consumption, brain iron and cognition in UK Biobank participants: Observational and Mendelian randomized analyses.” PLoS Medicines volume. 19,7e1004039. July 14, 2022, doi:10.1371/journal.pmed.1004039
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