by Laurie Boris
The amount of money that Americans spend in an effort to keep their faces youthful and their tummies taut - whether it's by a plastic surgeon's blade or by the cosmetologist's hypodermic of Botox - could rival any line item in President Obama's economic stimulus package.
But the age-fighting secret that most people don't know is that along with getting enough exercise, sleep and downtime, your greatest weapon is in your supermarket. Choosing the right foods can give your skin that dewy glow of youth. Can keep that spring in your step. And may even fight off diseases like Alzheimer's and cancer.
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Many in the medical community believe that one key to slowing the aging process lies in foods that help keep your immune system happy. According to Dr. Mark Liponis, corporate medical director of the prestigious health spa Canyon Ranch and author of "UltraLongevity," many diseases that we consider necessary evils of aging - arthritis, heart disease, dementia, even the stereotypical "look" of an aging body itself - have roots in excessive inflammation. This systemic inflammation is caused by an immune system out of kilter.
Excessive consumption of sugar, trans-fats and most processed foods can overstimulate your immune system and create inflammation. "It now appears," Dr. Liponis writes, "that every disease of aging is associated with immune hyperactivity, and this hyperactivity is largely responsible for human aging itself." To cool the fire - and keep your immune system in top form, make sure these foods are a regular part of your diet:
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Omega-3 fatty acids, like those found in oily, cold water fish like salmon, sardines and herring, are vital to the function of your cells and your brain. Not only are they good for your skin, but studies have indicated that including a healthy amount of omega-3s in your diet may prevent or delay the onset of dementia. Two servings a week should do it. Try to avoid large species of fish like swordfish and tuna. The larger the fish, the more environmental toxins it consumes, and therefore, you will consume.
Toxins such as mercury and other heavy metals could age you prematurely and lead to the onset of autoimmune diseases. If you don't like fish, consider a quality fish oil supplement. If you're a vegetarian, or allergic to fish, go to www.womentowomen.com for some alternative ways to get those all-important omega-3s.
Olive oil, the best your budget allows, should replace almost every other cooking oil in your pantry (you'll need a second oil, like peanut or sesame, for high-heat cooking, as olive oil will break down at high temperatures.) It's in the family of omega-3 fats, which are anti-inflammatory, as opposed to lard, butter or other vegetable oils, which can increase inflammation. So it's good for your heart, your immune system, and your skin. And many Mediterranean women swear that using olive oil as a moisturizer gives them their beautiful complexions.
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Get to know your greens. Kale, and other leafy green vegetables like Swiss chard, spinach and collard greens, not only are powerful antioxidants (antioxidants slow the aging process of your cells), but also help rid your body of environmental toxins that can be detrimental to your health.
Learn to love cruciferous veggies, like cauliflower, broccoli and Brussels sprouts. They contain compounds called sulforaphanes, another important family of antioxidants that helps rid your body of toxins that may cause disease. And good news for people who want to buy organic but need to watch their pocketbooks - this group of vegetables absorbs the least amount of pesticides, so you can save a few bucks by getting the "regular" broccoli.
Swap out your refined flours and white rice for their whole-hearted cousins. Whole grains like brown rice, whole oats and quinoa have a wonderful, nutty flavor (when prepared properly) and their high-fiber content can help prevent some diseases like colon cancer. They also are very good for your skin. Add more fiber to your diet with legumes like lentils and beans - versatile and easy on the budget. Studies have also shown that the higher your fiber intake, the lower your CRP level. (CRP stands for C-reactive protein, which is the indicator of how much inflammation is in your system. This can be measured by a simple blood test.){relatedarticles} In small amounts (because they are high in caloric content), nuts and seeds such as walnuts, cashews, almonds, and flax or pumpkin seeds, can play a big role in keeping you youthful-looking and healthy. The oils they provide give your skin that dewy look, and they are chock full of minerals like selenium and magnesium. These are vital to the proper functioning of your immune system.
Don't forget to heap on the berries! And they don't have to be those exotic, mystical fruits like the acai berry that some claim to be the next magic pill to fight aging. Save your money and buy blueberries (frozen is fine, and much cheaper, especially when they are out of season), blackberries, strawberries or cranberries. Bursting with skin-friendly antioxidants, vitamin C and minerals, think of them as your good-health allies. If you only have a small budget for organic produce, use it on these. Fruits like berries and apples are among the produce that the Environmental Working Group calls "the dirty dozen," as they absorb the most amount of pesticide.
Sprinkle a little (or a lot) of spice to your life. Some spices, especially rosemary, turmeric, basil and ginger, are especially anti-inflammatory. This is why you'll find them in supplement compounds like Zyflamend, which is designed to fight inflammation. Introduce these herbs and spices to your cooking to add zing to your meals and your youthful vitality. Another important spice to use liberally is cinnamon - it can help regulate your blood sugar, thereby keeping your system in harmony. Like garlic? This is another good-for-you goodie. The sulfides and allicin found in these pungent little bulbs (as well as in the other members of its family - onions, shallots, scallions, chives and leeks) are antibacterial, antimicrobial and anti-inflammatory, as well as great for your cardiovascular health. Some find that eating lots of garlic while they have a cold reduces the severity. Several studies have found that garlic may play a role in preventing cancer.
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If your body can tolerate them, nightshade vegetables like tomatoes, eggplant, mushrooms and peppers (including hot peppers) provide important sources of lycopene, anthocyanin and capsaicin. Several studies have shown the positive effects of lycopene on eye health (those bright, shiny eyes are a hallmark of youthfulness and vitality), and on the delay or even prevention of skin and prostate cancer as well as heart disease.
So instead of filling your face with the latest injectible, try filling up on these immune-friendly foods. Your body (and your budget) will thank you.
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Sources:
"UltraLongevity," (Little, Brown) by Dr. Mark Liponis, quote by permission of the author.
Canyon Ranch http://www.canyonranch.com
http://www.lycopene.org