As we get older, we start to worry about age spots and wrinkles, and many of us have suddenly felt like we’ve gotten older when we look in the mirror.
I’m sure there are some people who take measures such as using anti-aging cosmetics or going to beauty salons in order to slow down the aging process and maintain a youthful appearance as much as possible.
However, it is possible that aging is being accelerated due to casual lifestyle habits, so in addition to external care, it is more effective to change your lifestyle to one that focuses on anti-aging care, focusing on diet.
In this article, we will explain the basics of what anti-aging care is and why we age, as well as introduce eating habits, foods, and drinks that are effective for anti-aging care.
If you are concerned about aging, please use this as a reference and try to shift your lifestyle to one that focuses on anti-aging care.
What is anti-aging care?
The literal translation of “anti-aging care” is “anti-aging.” However, since aging cannot be stopped, it is often used to mean “anti-aging” as a measure to slow down the aging process.
As we get older, most people have more and more physical problems, such as skin problems like age spots and wrinkles, and muscle weakness. These problems are often caused by the process of aging.
Although aging cannot be stopped, it is said that the rate at which it progresses can be slowed down by improving your daily lifestyle.
Anti-aging care aims to slow down the aging process and extend the period of time you can stay healthy and youthful as long as possible.
Why do we age?
In order to effectively take care of your skin, it is important to understand why aging progresses. Here we will explain the main causes of aging.
By understanding the causes and taking appropriate measures, you will be able to provide more effective anti-aging care.
1. Oxidation of the body caused by active oxygen
One of the causes of aging is the oxidation (rust) of the body caused by active oxygen. Active oxygen is a small percentage of the oxygen taken into the body that has been activated.
Reactive oxygen is necessary for the human body to protect itself from viruses and pathogens, but if it is produced in excess, it can damage normal cells. Damaged cells then stop functioning normally, leading to oxidation of the body.
Factors that increase active oxygen include aging, food additives, ultraviolet rays, smoking, stress, etc. Oxidation in the body not only causes problems such as sagging skin and blemishes, but also leads to lifestyle-related diseases such as dyslipidemia and diabetes, so it is necessary to take measures on a daily basis.
To suppress oxidation in the body, you should know about “antioxidants.” Antioxidants work to suppress the generation and action of active oxygen.
The human body naturally contains antioxidants such as uric acid and melatonin, but their function declines with age, which is why it is necessary to take in antioxidants through diet.
2. Glycation of the body due to excessive sugar intake
Glycation of the body is also a cause of aging. The sugar we ingest is basically used as energy, but the remaining sugar that cannot be used as energy binds to proteins, lipids, bones, etc. in the body and deteriorates the body’s cells. This is called glycation of the body.
Glycation of the body is likely to occur due to excessive intake of sugar, which produces harmful substances called advanced glycation end products (AGEs), which accelerate aging. Glycation of the body is likely to occur due to a sudden rise in blood sugar levels caused by excessive intake of sugar through meals, etc.
However, sugar is one of the nutrients necessary for humans. Rather than completely avoiding it because it can lead to glycation, it is important to choose foods that do not raise blood sugar levels suddenly and to be conscious of eating foods that raise blood sugar levels gradually.
Some people may think of carbohydrates as foods that cause blood sugar levels to rise sharply, but there are carbohydrates that do not cause blood sugar levels to rise sharply.
For example, whole wheat pasta and brown rice porridge raise blood sugar levels slowly, so if you want to eat carbohydrates, choose these. White bread and white rice tend to raise blood sugar levels rapidly, so be mindful of how you eat them.
3. The decline of longevity genes
There is a longevity gene called the sirtuin gene in the human body. Since the longevity gene has the function of suppressing active oxygen and repairing cells, when the activity of the longevity gene decreases due to aging or other reasons, the amount of active oxygen increases and damages cells, making it impossible to repair damaged cells, which accelerates aging.
Longevity genes may not be active depending on your lifestyle. The following measures are effective in activating longevity genes.
- Restrict the calories in your diet by 30%
- Do some light exercise
- Get a good night’s sleep
- Get the nutrient “resveratrol”
To slow down the aging process, try to adopt lifestyle habits that activate longevity genes.
4. Hormonal decline with age
As we age, the amount of hormones secreted changes, and it is said that the amount of female hormones in particular decreases rapidly from around the age of 50.
Of the two female hormones, estrogen (follicular hormone) and progesterone (luteal hormone), estrogen plays a role in maintaining skin firmness and elasticity. Therefore, when estrogen decreases, skin problems such as wrinkles occur, and you may feel as if aging has accelerated.
Since it is not possible to completely stop the decline in estrogen, it is important to slow the rate of decline as much as possible.
By adjusting your lifestyle, such as exercise, sleep, and diet, you can expect the decline in estrogen to slow down. As a dietary measure, it is a good idea to actively consume soy isoflavones, which have a similar effect to estrogen.
How to take care of anti-aging through your diet?
Improving your eating habits is an effective way to take care of your aging body.
From here on, we will explain what kind of eating habits are linked to anti-aging care.
1. Eat only until you are 80% full
Eating only until you are 80% full promotes the activity of longevity genes. Since longevity genes have the ability to suppress active oxygen, which is the cause of aging, you can expect anti-aging effects.
Longevity genes are not always active, and need to be stimulated in some way. As mentioned earlier, restricting calorie intake by 30% is said to be effective in stimulating the activity of longevity genes.
When eating, instead of eating until you are full, try to eat only until you are 80% full, which will stimulate the activity of longevity genes and help slow down aging.
However, if you try to limit your food intake to only 80% of your full capacity, you may end up with an unbalanced diet. Be sure to pay attention to nutritional balance when restricting your food intake.
2. Be mindful of the order in which you eat
Being conscious of the order in which you eat is also effective in anti-aging care. Some foods can cause a sudden rise in blood sugar levels. A sudden rise in blood sugar levels is one of the causes of glycation in the body, which can lead to accelerated aging, so be careful.
The ideal order of meals to raise blood sugar levels slowly is to eat vegetables containing dietary fiber first, then meat or fish containing protein, and finally rice containing carbohydrates.
Carbohydrates are an essential nutrient for humans, so instead of restricting your intake excessively, be mindful of the order in which you eat to slow down the rise in blood sugar levels and suppress aging.
3. Take in nutrients that have anti-aging effects
By taking in nutrients that are effective for anti-aging care, it may be possible to suppress aging. There are many nutrients that can be taken in through food that are effective for anti-aging care.
For example, if you want to prevent oxidation in the body, you can eat proteins and vegetables, which have antioxidant effects, and if you want to supplement the function of hormones that decrease with age, it is recommended that you consume foods that contain soy isoflavones.
What are the most effective foods for anti-aging care?
Here are the foods that contain nutrients that are effective for anti-aging care. All of these foods can be purchased at the supermarket, so please use them as a reference when thinking about your future diet.
1. Meat, fish, eggs
We can get animal protein from meat, fish, and eggs. Animal protein contains amino acids, which are the source of collagen. Collagen helps maintain skin firmness, which can also help with anti-aging care.
The recommended protein intake standard is 60g for men over 18 years old and 50g for women over 18 years old. When you use oil in cooking, you also consume fat, so it is recommended to cook using methods that do not use oil, such as boiling or steaming.
Additionally, choosing chicken breast for meat and white fish for fish will help reduce the fat content and calorie intake.
2. Vegetables, mushrooms, seaweed
The vitamins and minerals contained in vegetables, mushrooms, and seaweed are effective in anti-aging care.
Green and yellow vegetables contain beta-carotene and lycopene, which are antioxidants called carotenoids, and therefore help suppress oxidation in the body.
Mushrooms and seaweed also contain a lot of dietary fiber, which is expected to help prevent glycation. Among vitamins, vitamin C is water-soluble, so it is recommended to wash them lightly and eat them raw.
However, carotenoids are oil-soluble, so they are more easily absorbed by the body when cooked with oil, such as in stir-fries. It is a good idea to devise cooking methods that suit the properties of the nutrients.
3. Soybean Foods
In addition to soy isoflavones, soybeans contain many nutrients such as vegetable protein and vitamin E, all of which are expected to be effective in anti-aging care.
Soy isoflavones have properties similar to the female hormone estrogen and help protect the skin’s moisture, so if estrogen levels decrease with age, it is important to supplement it through your diet. Soy isoflavones are also a type of polyphenol with antioxidant properties, which helps suppress oxidation in the body.
Vitamin E is a nutrient with particularly strong antioxidant properties, and is expected to promote blood circulation and improve metabolism. These effects help to normalize skin turnover, making it an important nutrient for anti-aging care.
4. Nuts
Nuts such as walnuts and almonds, like soybeans, contain nutrients such as plant protein and vitamin E, as well as many minerals.
Nuts are a recommended food because they allow you to easily consume nutrients that are effective for anti-aging care as if they were a snack, but they also contain a lot of fat, so be careful not to eat too many.
The recommended daily intake is about one palm-sized scoop.
5. Honey
Incorporating honey into your diet can also help with anti-aging. However, it is important that it contains propolis. When choosing honey, make sure it contains propolis.
Propolis contains flavonoids, which are antioxidants that suppress oxidation in the body, so it is recommended to consume propolis in honey by sprinkling it on yogurt.
6. Fermented foods
Antioxidants such as polyphenols and flavonoids have a stronger antioxidant effect and are more easily absorbed by the body when fermented rather than when eaten raw. Therefore, fermented foods are effective in suppressing oxidation in the body, and are foods you should actively consume if you are working on anti-aging care.
Fermented foods include yogurt, cheese, apple cider vinegar, miso, etc., and some people may be relatively familiar with them. Ideally, you should consume fermented foods every day.
However, some fermented foods contain a lot of fat and are high in calories, so when incorporating fermented foods into your diet, be sure to check the calorie content and be careful not to consume too much.
What are the most effective drinks for anti-aging?
Not only food, but also drinks can have anti-aging effects. Here are the drinks that are effective for anti-aging care, so please take a look.
1. Hard water mineral water
If you are going to drink mineral water, choose hard water. Hard water is rich in minerals such as calcium and magnesium, which have the effect of increasing metabolism, so you can expect anti-aging effects.
It is recommended that humans drink about 1.5 liters of water per day to stay hydrated. (*) By changing the water you use for daily hydration to hard water, you can easily incorporate anti-aging measures into your daily life.
However, drinking too much hard water can cause temporary loose stools for some people, so it is recommended that you start by drinking it little by little and monitor your condition.
2. Coffee
Coffee contains a lot of polyphenols, which have antioxidant properties, and suppresses oxidation in the body. It also has a diuretic effect, which helps to eliminate waste products and relieve swelling, but it can easily lead to dehydration, so be sure to drink plenty of water.
Also, while it is ideal to drink coffee black, if you cannot drink it without adding sugar or milk, you should be careful as drinking too much coffee can result in too much sugar and fat.
3. Green Tea
The polyphenols contained in green tea have antioxidant properties, so you can expect anti-aging effects. Green tea also has antiviral and anti-cancer properties, and has been reported to suppress blood sugar levels, so if you are concerned about anti-aging care, it is a drink you should actively incorporate into your diet.
It is recommended to drink it before meals, as this will slow down the rate at which your intestines absorb sugar.
Green tea contains ingredients other than polyphenols, such as caffeine, so your daily intake should be limited to eight cups per day, using only hot water.
4. Soy milk
Like the soy foods introduced in the food section, soy milk also contains soy isoflavones. Soy isoflavones, which have a similar effect to female hormones, are a good idea to consume not only through food but also through drinks.
If you find it difficult to drink as is, we recommend adding it to coffee, cocoa, tea, etc. as a milk substitute. If you add sugar, be careful not to consume too much sugar.
Conclusion
Although it is not possible to fight against aging as the original meaning of the word “anti-aging” suggests, it is possible to slow down the aging process as much as possible by taking measures against the causes.
Food and drink can accelerate the aging process, so if you are thinking about anti-aging care, try to actively incorporate nutrients that are effective for anti-aging care, using the foods and drinks introduced here as a reference.
For those who find it difficult to get a balanced diet due to being busy with work, housework, or childcare, there are ways to supplement the nutrients you are lacking with supplements. Also, at cosmetic surgery clinics, vitamins and other nutrients can be injected directly into the body through cosmetic injections and cosmetic drips.
FAQs
1. How to slow down aging?
A balanced diet, regular exercise, healthy weight management, and adequate sleep can slow down aging.
2. What is the best age to start an anti-aging skincare routine?
Starting early, often in your mid-to-late 20s, can help prevent signs of aging, though it’s never too late to start with effective products.
3. How important is sunscreen in anti-aging care?
UV exposure is a major cause of premature aging. Daily use of broad-spectrum sunscreen is essential, even on cloudy days.
4. Are natural or DIY anti-aging remedies effective?
Some natural ingredients can be beneficial, but they often lack the potency or scientific backing of clinical products.