With each passing year and each set of blown out birthday candles, most of us grow more keenly aware of a staunch reality — none of us are getting any younger. From Botox to retinol creams, there seems to exist an endless array of “quick” fixes to the aging dilemma. However, with simple additions to your diet and daily routine, you can avoid draining your bank account and seemingly achieve the same results. You shouldn’t eat away all your problems, but if you eat the right foods you might be able to eat away some.
“You are what you eat.” Most of us have heard this phrase growing up. Yet, it is especially applicable on UM’s college campus, overcome with limitless and seemingly never-ending food and dining options. From the greasy Panda Express in the food court to the mediocre, empty and sad-looking salad options in the dining hall, it can be hard to find food options on campus that fuel both the body and mind. The freshman 15 is notorious for a reason, likely due to a plethora of causes. Moreover, with all the temptations of college life, practicing self-control can be challenging.
For many students, college is the first time they are making their own food choices — away from their parent’s cooking — and don’t know where to start. Choosing what foods to eat can be overwhelming, and it is important to start making healthy food choices and practices. To gain some insight on the best foods for anti-aging and to stay healthy, we spoke to a self-employed nutritionist and personal trainer Kelsey Conway.
“The typical go to [anti-aging] foods are foods that hydrate you and foods that are high in antioxidants,” said Conway. Some common hydrating foods are fruits, fatty fish, avocado, dark leafy greens nuts and seeds. Conway emphasizes the importance of water, as she claims that water is the maintaining one’s personal health.
“Our skin and bodies need hydration to stay plump and stay functioning, just like your digestive system needs water to stay running smoothly, so anything that is on the juicy side, like fruits, that provide hydration is great: oranges, pineapple, papaya, and fruits high in antioxidants such as berries assist in free radical fighting — which is a type of unstable molecule in our cells that can lead to more serious problems such as increasing the risk of cancer, type 2 diabetes and cardiovascular issues,” said Conway.
Gym owner and dietician Melissa Kleinberg agrees, while also highlighting the anti-aging benefits of lean proteins, fiber, calcium, , whole grains, iron and vitamins A, C, B12, D, E.
“Some foods like sweet potatoes are super high in vitamin A which helps keep the skin and eyes healthy,” said Kleinberg. “Good quality fats that have omega 6 and 3 like avocados, salmon and nuts help reduce inflammation and are high in DHA that can help with our brain’s ability to remember and learn.”
We know that foods high in antioxidants and that provide hydration have a wide variety of health benefits, but are they truly anti-aging? Can they actually help you live longer? And going a step further — live a longer and more healthy balanced lifestyle?
According to Conway, “These foods definitely help you live longer.” She continues saying that “It all comes down to inflammation. Foods that help our bodies stay low in inflammation lead to our bodies increased abilities for cell repair, and a healthy digestive system.”
“Proteins can also help preserve lean muscle and bone mass and can help lessen falls and fractures. So, yes, technically we could say some foods help our skin look ‘younger,’” added Kleinberg.
University of Miami senior Emelia Bercaw also mentions the health benefits of bone broth and creatine, which is great for brain development and muscle recovery, especially if you go to gym or lift.
But Kleinberg did want to note that “There aren’t miracle foods that make people ‘skinny,’ but good quality foods help people lose fat when paired with exercise. Getting enough water can also absolutely help with body fat loss.”
“Everyone feels better when things are running smoothly on the digestive tract,” added Conway.
However, both emphasize the importance of everything in moderation.
Unlike fad diets, such as the ones that see results extremely quickly but are ultimately unsustainable, both Conway and Kleinberg promote the importance of enjoying all foods in a healthy and balanced way.
“I don’t recommend things like keto, no carb diets, extreme ‘low’ calorie diets, the South Beach diet, Jenny Craig, Weight Watchers etc., because most are not backed by science. Most simply cause unhealthy eating habits and relationships with food,” said Kleinberg.
On a side note, Conways explains that the only diet she “can somewhat get behind” is the Mediterranean Diet, also known as the anti-inflammation diet, which focuses on all of the foods you see eaten in Mediterranean countries like Greece — olives, fish etc. However, she explains that it can be a bit restrictive, which she disagrees with.
“If you can’t stick to it, don’t start it at all,” she said. “Everything you lost will go back to the way it was,” she explains. A rule of thumb — if you can’t stick to it and have it be a sustainable way of eating for the rest of your life, it’s probably not the best option for you.
Bercaw agrees. In her words, “if you’re craving a brownie, just eat the brownie. You don’t have to eat a million brownies, but if you try to replace it with something ‘healthier’ you’ll still want the brownie and you’ll likely eat a lot more than one.”
Conway explains how she tries to get all of her clients to implement all the foods mentioned above. However, she recognizes that not everyone will eat all of those foods. As a solution to this, she says that supplements and vitamins are a great option — yet she explains they are unnecessary if you are already consuming the foods rich in the desired nutrients. She also recommends blending these anti-inflammatory and antioxidant foods into a smoothie — a cold and delicious treat.
Besides weight loss, what are some of the benefits of eating this way?
“The number one thing people point out is their change in energy levels — they tend to feel less fatigued throughout the day with a lack of headaches and that dreaded drained feeling.” On a physical level, she points out how the skin may look brighter and glowier, as well.
Let’s go a step further — changing your diet is simply a stepping-stone to making some significant lifestyle changes.
Conway emphasizes the importance of getting seven to eight hours of sleep per night — no fewer.
“It is also important to maintain healthy stress levels. Life is stressful,” said Conway. “And finding ways to manage it is so helpful for the way the body runs. You don’t want your body to function harder than it does on a day-to-day basis.”
Exercise is also crucial, as Conway explains “Just getting in some movement — walking — just not sitting all day, and weight training is especially good for the body, especially for women.”
Although it is hard as college students, Conway also emphasizes the importance of limiting alcohol intake. Alcohol does nothing for your body except dehydrate it. When you can, avoid sugary mixers and opt for something lighter, like a club soda
In addition, both Conway and Kleinberg say to limit processed foods, unhealthy fats and added sugars.
“The more processed the food is, the worse it is. Instead opt for whole foods,” says Conway. “If you can name the ingredients and don’t question the ingredients in a particular food, it’s much healthier than foods with more ingredients, which tend to have more chemicals which, in turn, your body has a hard time processing,” she says.
Although they provide short-term gratifications, foods like sodas, sweets and fast food — especially on a college campus — can seem appealing in the moment, but most of us don’t feel our best after downing a large coke and a Big Mac.
“Our bodies don’t know how to break them down,” Conway says. “They are not good for your gut health.”
On a biological level, it all comes down to gut health, and even further — cell health.
“Every inch of our bodies is made up of cells, and when we eat, the food goes through our stomachs, then pancreas, then liver and then are broken down even further until it is absorbed into our bloodstream, which is broken down into fatty acids, vitamins and minerals, sent to do jobs that make us feel good. These help with cell growth, cell repair, and fighting infection and sickness,” Conway states.
“I don’t like to call any food ‘bad’ and a serving of a not so nutrient dense food isn’t going to make or break your health or take years off your life. Food is absolutely fuel but it’s also ok to eat food for pleasure. It connects us to different cultures and family and simply can taste amazing,” says Kleinberg.
So living longer and healthier won’t come down to eating magic foods that will radically reverse the aging process. Yet with a few simple steps, all of us can maybe add a couple extra years onto our lives and cancel out aging caused by one too many nights going out and eating out.
words_veronika valia. design_marita gavioti.
This article was published in Distraction’s Spring 2024 print issue.
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