The Ultimate Anti-Aging Diet
We spend millions of dollars each year trying to eliminate wrinkles and gray hair, etc., but true aging occurs within the body. Here are the best ways to fight aging.
1. Eat 8 to 10 servings of fruits and vegetables every day.
2. Dine on beans several times a week.
3. Eliminate processed foods as much as possible.
4. Drink 8 glasses of water each day.
5. Avoid fats, sugar and alcohol.
6. Eat little meals and snacks.
7. Enjoy your food, eat slowly.
8. Take one multivitamin daily if needed.
9. Learn to control cravings for junk foods.
10. Eat high fiber foods.
11. Stop smoking.
12. Exercise 3 or 4 times a week for ˝ hour.
13. Have a positive outlook on life.
14. Get involved in activities with other people.
15. Cook with virgin olive oil.
16. Avoid fried foods.
17. Have yearly physical checkups by your doctor.
18. Learn to control stress and pressures.
19. Get 8 hours of sleep every night. Early to bed and early to rise.
20. Pray often and have faith, it really works.
21. Take time daily to rest and meditate.
22. Take vacations and enjoy them.
23. Help those in need. Give of your time, friendship and finances.
24. Develop an interesting hobby and share it with others.
25. Learn to enjoy your work or retirement.
26. Read more often, books that are interesting and that stir your imagination.
27. Love your neighbor as you love yourself.
28. Create a happy home atmosphere.
29. Study your fears and discover how to conquer them.
30. Laugh a lot.
31. Attend your place of worship often, and get involved in their activities.
32. Develop a clear conscience by daily doing only good things to and for others.
33. Obey the ten commandants to the best of your ability.
34. Lose weight slowly with healthy eating. Avoid fad diets.
35. Eat foods that are loaded with protective compounds called phytochemicals, which can actually control changes in your body that can lead to disease.
A. Cruciferous vegetables.
Broccoli, cabbage, cauliflower and collards. Broccoli contains sulforaphane, which boosts your body’s ability to provide cancer stopping enzymes. It also contains indole 3-carbinol, which lowers the level of harmful estrogens.
B. Brightly colored vegetables.
Sweet potatoes, spinach, kale, carrots and winter squash. Many contain beta-carotene, which blocks the effects of harmful oxygen molecules called free radicals in your body which may contribute to aging and memory loss. Cooked carrots increase antioxidant levels by 34%.
Contain lycopene which is a great cancer fighting agent. Cooked tomatoes enhance your body’s absorption of lycopene. Tomato juice also works well.
D. Peas and beans.
Are excellent sources of protein and fiber. Soy beans contain genistein and other beans contain saponins that help lower cholesterol and may prevent DNA in your cells from under going dangerous changes. Canned beans work very well.
Pink fruits such as watermelon contain lycopene. Bluish fruits such as grapes and blueberries contain anthrocyanins, which reduce the amount of cholesterol produced by your liver. Apples contain quercetin, which help prevent cholesterol buildup in your arteries (most of this phytochemical is found in the apple’s skin).
F. Garlic and onions, leeks, chives and shallots.
Garlic is loaded with allicin which helps to lower blood pressure (the clove’s must be minced or crushed to be effective). Garlic also contains ajoene, that makes blood platelets less sticky. Onions contain diallyl sulfide which may protect against cancer.
Helps control nausea and contain compounds that have anti-inflammatory effects which may help joint swelling of arthritis.
Is a rich source of lignans which help prevent free radicals from damaging healthy cells and also may help lower cholesterol. (Flaxseed must be crushed to work because whole flaxseed has a tough coating that isn’t broken down in the digestive tract.)
Is rich in polyphenols which help prevent free radicals from oxidizing cholesterol in the blood. It also contains EGCG which appears to interfere with cancer cells.
Diet and exercise have the distinction of being the only major determination of health that is completely under a person’s control. It is a shame to squander such a good opportunity to influence one’s health. For the martial artist to stay young he/she must work at it for a lifetime. The benefits are beyond belief.
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This page was last updated on 02/20/11