Fourteen top nutrition and lifestyle tips to slow down the ageing process

We all dream of eternal youth, however aging is a natural process of life.

Whilst we can’t quite stop the aging process the good news is that there are many strategies that we can take through healthy eating and lifestyle habits to slow it down.

Here nutritionist Laurann O’Reilly and owner of nutrition by Laurann guides us through her top tips for how you can slow down the aging process.

1) Up Your Protein: The body’s ability to manufacture muscle from protein naturally decreases as we age, so increasing dietary protein along with muscle-building exercises, may help to maintain muscle mass and strength.
Whilst how much dietary protein person needs depends on many factors, including their level of physical activity, height/weight, health, gender, for the average adult the RDA (recommended daily amount) of protein is 0.75g per kilogram of bodyweight or you can aim for a minimum of 2-3 portions daily.
Food Sources: Protein Rich Foods Include: 1) Animal Based Sources: Lean meat, turkey, chicken, fish, dairy products such as milk, yogurt, cheese and eggs and 2) Plant Based Sources: Lentils, peas, beans, soy products such as tofu, tempeh, and edamame as well as nuts and seeds

2) Include Anti-Inflammatory Foods: As many disease processes stem from inflammation, adding the following ingredients into your meals can give you a real anti-inflammatory boost.
Ginger – Has many healing properties which include anti-inflammatory and antioxidant activities, as well as a small amount of analgesic property.
Tip: Why not try adding a couple of teaspoons of ginger to your food in a curry, smoothie or take it in supplement form.
Cinnamon – Has antioxidant properties that help inhibit cell damage. Why not try adding a couple of teaspoons to porridge oats for a nutritious breakfast.
- Turmeric – Not many people are aware of this wonder spice. The Arthritis Foundation describes how “curcumin is the active chemical in turmeric root”. This is a natural inflammatory which can as a result “translate to reduced joint pain and swelling”.
Tip: Why not try adding some turmeric to a curry or smoothie to make it extra nutritious.
- Garlic & Onions – Both garlic and onions contain a substance called ‘diallyl disulphide’ which also is a natural anti-inflammatory compound. Again, the Arthritis foundation suggest that it can “help fight the pain, inflammation and cartilage damage of arthritis” and other joint related issues

3) Include The Healthy Fats: One of the most
Brain Health: Omega-3 fatty acids, particularly EPA and DHA, play a vital role in brain health and cognitive function by maintaining healthy blood flow, reducing inflammation, and supporting neuron growth. They really do enhance overall brain health, which can positively impact memory and concentration.
Heart Health: Omega-3 fatty acids fats can help to reduce blood pressure and decrease cholesterol levels as they are a powerful antioxidant (reducing the accumulation of plaque in the arteries) as well as reducing heart related inflammation.
Joint Health: Fish oil contains the omega-3 fatty acids EPA and DHA, which benefit the body by promoting the reduction of inflammation in joints. Research has found that they can reduce joint pain and stiffness associated with arthritis
Reducing Inflammation: The omega-3 fatty acids EPA and DHA work differently against chronic inflammation, according to the results of a small randomised study. So opt for a supplement which contains both (see below)
Food Sources: Omega-3-rich foods such as oily fish (salmon, tuna, herring, sardines), walnuts, ground flaxseed, hemp seeds, chia seeds. Tip: Aim for 2-3 portions of oily fish per week
Supplement Recommendation: If choosing a supplement opt for one that contains a balance of both EPA and DHA such as Minami Morepa Original Capsules

4) Eat Foods Rich in Antioxidants: Just like a gate rusts when it’s not painted due to being exposed to oxygen, it’s important to eat a diet rich in antioxidants to protect our bodies too. Think of them as the paint to shield our bodies from damage.
Food Sources: Fruit such as kiwi, pineapple, mango, orange and vegetables such as sweet potato, broccoli and Brussels sprout as well as berries such as blueberries, blackberries, strawberries.

5) Reduce The Sugar: We know that sugar isn’t good for our body, but did you know that it can affect our skin. As our skin is composed of collagen and elastin, which make our skin supple and soft. Sugar causes cross-linking of collagen, resulting in stiffening and loss of elasticity of our skin.

6) Up Your Water: Drinking enough water helps your skin maintain moisture, which increases your elasticity. The more elastic your skin, the fewer wrinkles that are visible. Adequate hydration can also do wonders for your complexion, reduces puffiness and improves overall skin health as it helps your digestive system flush out toxins from the body.

7) Limit The Alcohol: Alcohol can affect the way some of our vital organs work and make them age faster, for example heavy drinking over a long time can affect our brain health, liver function as well as our immune system, impacting our ability to fight off illness.

8) Get Active: Some of this gradual, age-associated loss of muscle mass, strength, and function is caused by a decrease in activity so it’s important to keep moving, whether it’s a walk, a swim or resistance (weight) training, find an activity that suits you.

9) Avoid Processed Foods: Research has found that foods that have been heavily processed, particularly the ‘ultra-processed’ foods can cause damage to your DNA and your skin cells (and possibly other body cells), making them more vulnerable to ageing.

10) Get Screened: It’s important to be proactive when it comes to your health and to get screened regularly. This can include annual blood screening with your GP as well as availing of any of the four adult HSE national screening programmes which include breast screening, cervical screening, bowel screening and diabetic retina screening.
See here for more information: https://www.hse.ie/eng/services/ healthcare-in-ireland/english/ screening-programmes.html

11) Find A Destress Strategy: Whilst stress is a natural part of life, excess and prolonged stress can have a huge impact on our bodies. Research suggests that exposure to such stress can cause inflammation which in turn can accelerate ageing.
Tip: Find a relaxation strategy which suits you whether it is physical activity (which releases stress relieving chemicals), breathing techniques (which calm the nervous system), mediation (which quiets the mind), music, art, reading or whatever you can manage.

12) Quit Smoking: We all know that smoking isn’t good for our health, however due to its many chemicals. However research has found it’s also a major ageing accelerator, both directly by triggering an inflammation but also being a risk factor for many diseases.
See here for smoking cessation support: https://www.hse.ie/eng/ about/who/tobaccocontrol/ cessation/

13) Up Your Sleep: I always say that ‘food is our fuel and sleep is our battery’. In terms of slowing down ageing, during the sleep process our skin's blood flow increases, our organs restore and our skin repairs from damage caused to UV exposure, preventing wrinkles and age spots.

14) Don’t Forget The Sunscreen: This doesn’t just stop your skin from burning but research has found that regular sunscreen use protects against photoaging, which is the wrinkling, spotting and loss of elasticity caused by exposure to the sun’s ultraviolet radiation.