As we live longer, improving our quality of life becomes increasingly important and our health plays a central role in achieving this. Establishing daily practices that support both your mind and body is essential for healthy ageing. While ageing is a natural biological process, you can positively influence it by making mindful nutrition and lifestyle choices on a daily basis.
In this article, Plenish Nutritionist, Katie Morley shares four anti-ageing nutrition and lifestyle tips to help you look and feel younger.
Adopt a plant-based diet
Recent studies also suggest that adopting a colorful and varied plant-based diet can support healthy ageing and longevity. Plant-based foods are rich in fibre, which nourishes gut bacteria and promotes healthy digestion. They also contain antioxidants, particularly polyphenols, which may fuel beneficial gut bacteria and have been linked to a lower risk of chronic diseases such as type 2 diabetes, cancer and heart disease. Berries are one of the most powerful antioxidant sources - try adding them to porridge, blending them into smoothies or enjoying them on their own to increase your daily intake.
Katie’s top tips to kick-start your plant-based journey:
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Prioritise vegetables, filling at least half your plate with them.
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Focus on greens like kale, collards, Swiss chard and spinach, which support methylation and provide vitamin C and chlorophyll for cellular health and energy.
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Simplify your routine with juices and juice shots to gain essential vitamins and minerals from plant-based sources.
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Incorporate Probiotics and Prebiotic Foods
Probiotics and prebiotics can support healthy aging by promoting a balanced microbiome. You can incorporate probiotics into your diet with fermented foods like kimchi, sauerkraut, kefir, Swiss cheese, live yogurt and kombucha. For an extra boost, try a Berry Gut Health Juice Shot, packed with millions of live cultures to nourish your gut. Prebiotics are equally important, providing fuel for beneficial bacteria to thrive, and include foods such as onions, garlic, leeks, asparagus, Jerusalem artichokes, and bananas.
Eat healthy fats
Healthy fats may reduce inflammation and protect the body from damage caused by free radicals, which in turn supports longevity. They provide stable energy, support cell growth, enhance nutrient absorption and aid in producing essential hormones. A diet rich in healthy fats can lower the risk of chronic diseases, while monounsaturated fats - like those in olive oil - may also reduce skin ageing thanks to their powerful anti-inflammatory properties.
Avocados are a plant-based nutritional powerhouse, offering monounsaturated fats, vitamins A and E (for skin health), and vitamins C, B, and copper, which are essential for collagen production. Incorporate avocados into your diet by adding them to salads or spreading them on toast. Other excellent plant-based sources of healthy fats include chia seeds, flaxseeds, nuts, seeds and dark chocolate.
Intermittent fasting
Intermittent fasting is an eating pattern that involves alternating between periods of fasting and eating on a set schedule. This approach is linked to various health benefits, potentially enhancing performance and slowing the ageing process. It may achieve these benefits by supporting gut health, reducing inflammation, improving cellular and mitochondrial health by allowing the body time to rest and reset, and boosting memory and cognitive function. A popular form of intermittent fasting is the 5:2 diet, where you eat healthy, balanced meals for five days a week and reduce your calorie intake on the other two days. One simple way to follow this approach is with our 5:2 juice cleanse, which provides essential vitamins and minerals through organic juices, making sure your body gets the nutrients it needs while fasting.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk