Anti-ageing tips with coach Rumbie
5 locally available foods that slow down and reverse the rate of aging according to the latest Nutrition science.
Written by Rumbidzai Mukori- William, Reg Nutritionist, Cert Holistic Health Coach, Certified Precision nutrition coach.
Anti-ageing is a multi-million industry valued in 2024 at USD 79.5 billion, anticipated to almost double in the next 5 years. This is one of the fastest growing industries, it is becoming a necessity and no more a luxury, as it was back in the days when anti-ageing treatments cost a fortune, and were commonly used by celebrities and other influential people in society who wanted to slow down or reverse the ageing process. Despite it being a natural process, we have come to see that ageing goes beyond the number of years you have, wrinkles, fine lines, decreased morbidity, visual impairments and memory challenges.
We only have to look at the generations before us, to realize that back in the olden days, the number of years was not a determinant of how healthy they were. At age 75, some even 100 years of age were still cooking, cleaning, gardening and had very few or no wrinkles at all.
There are many factors which have caused this industry to have a higher demand, from faster ageing in the younger generation, increased awareness of lifestyle factors that impact overall health and a growing number of the ageing population. There was no need to find anti-ageing remedies to keep them looking young or having a healthy body, like what we see now. The positive side to this is that there is now a wider range of affordable options to slow down the ageing process and aid your body in looking younger for a longer time frame. The latest research in anti-aging has shown that there is a pathway in your body that has an off-and-on button for regulating the ageing process.
This pathway is called mTOR, it is so apparent, that certain nutrients can control and determine if it will be activated or not, depending on what you feed your body with. Foods to include in your diet that are natural mTOR inhibitors:
1. Broccoli
The latest research has shown that broccoli has high amounts of natural sources of NMN, which helps delay ageing and keeps energy levels high, one of the main contributing factors to the ageing of the body cells. Best eaten raw or lightly steamed, for preservation of the NMN compounds, which are easily deactivated by high temperatures.
2. Moringa
Moringa has been used for centuries, as an antioxidant and recently it has been gaining momentum in the anti-ageing industry, by inhibiting the mTOR pathways from the high amounts of quercetin and kaempferol. These compounds work by promoting the removal or death of damaged cells in conjunction with good activities against skin ageing-related enzymes that activate anti-elastase and anti-collagenase activities. Sprinkle in your favourite porridge, cereal, baked foods, teas or smoothies for maximum benefits.
3. Turmeric
This golden superfood is affordable and delicious in all meals. It is commonly used in Asian cuisines, but it has gained a lot of interest in the anti-ageing industry, from the high amounts of curcumin that has anti-ageing properties. Recent research in 2023, has linked curcumin as an antioxidant powerhouse, which decreases the rate of ageing, and wrinkles while keeping skin glowing and younger. Curcumin is best activated using black pepper and can be enjoyed in a variety of dishes such as stews, soups, marinades, salad dressings, baked treats and beverages.
4. Water
Hydration is key for optimal health, restricting water intake shortens lifespan and leads to ineffective functioning of organs. It strongly suggests that staying properly hydrated might help slow down the ageing process. Research indicates that adults over 30 years, who had a higher amount of serum sodium or lower hydration levels showed faster ageing than those who were well hydrated.
5. Peanuts
Contain a high amount of anti-ageing nutrients, in the form of resveratrol, which protects cells from ageing or being damaged. A study conducted in 2022, from Dermatology and Allergology suggests that resveratrol increases the formation of collagen, which is essential for wrinkle-free skin. The high polyphenols also protect your skin from the effect of High UV rays, which also increase the ageing of cells. The best way to take peanuts is by soaking or drying them as these processes increase reservartil levels by 10-65 times more as compared to fresh peanuts.
Food has such a big impact on your overall health, but most importantly the rate of ageing. Using the locally available foods in your supermarket, you can do something about how fast or slow your body will show signs of ageing. Now you have the power to control this natural process without it costing you a fortune, by simply making sure that each bite counts to a younger you!
Disclaimer: This information is only for educational purposes, it is not intended to replace or provide medical care or healthcare treatment, diagnosis or instructions. Consult with your healthcare providers for further assistance with health & nutrition services.