According to recent estimates, children born at the beginning of the twenty-first century have a life expectancy of about one hundred years.
The aging of the Italian and global population is under everyone's eyes; thanks to the progress of science and to an overall improvement in the quality of life, we are witnessing a constant increase in the average age of individuals.
Aging actively and in self-sufficiency therefore represents the fundamental premise for enjoying this long period of life in peace.
Some simple precautions, to be taken since childhood, can help us to face old age with serenity and vigor.
Importance of Weight Form
On the tables of industrialized countries, food has never been as abundant as in recent decades. Despite this, the qualitative aspect of food is often insufficient to maintain the optimal efficiency of the precious human machine. It is in fact a high calorie food, not very filling and poor in nutritional principles such as mineral salts and vitamins.
This paradox is the basis for the growing rate of obesity, a serious problem that is spreading in a fearful and worrying way.
One of the fundamental premises to lengthen and improve one's life is to maintain one's body weight normally. This trick, which is not always easy to adopt, is able to prevent, by itself, a very long list of pathologies. Furthermore, according to studies conducted successfully on many laboratory animals, an overall reduction in caloric intake would seem to be one of the best ways to continue in the state of psychophysical efficiency that characterizes youth.
Without getting to malnutrition, which is an aggravation of aging processes, it is important to cover the needs of all the indispensable nutrients (proteins, fats and carbohydrates but also, and above all, vitamins and minerals) without exaggerating with calories.
Vitamins
In qualitative terms, the nutrients that are most scarce in Western diets are minerals such as calcium, iron and zinc, and some vitamins (A, E, D, Folate, B1, B2 and C). It is therefore essential to guarantee a correct intake of foods rich in vitamins and minerals such as fruit, vegetables, good fats (vegetable oils with the exception of tropical ones) and whole foods with the diet. Some vitamins and in particular E, or tocopherol, have shown very strong antioxidant properties capable of attenuating, by themselves, the impact of aging
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In the article "vitamin supplements" we have shown that it is not always easy to cover the needs of these nutrients and how, in some circumstances, specific supplementation is necessary. A good supply of calcium and vitamin D is also important to prevent osteoporosis.
Antioxidants, Diet and Sport
To defend itself from free radicals, our body combines very effective endogenous systems with antioxidants deriving from the diet. A relationship between the efficiency of these mechanisms and the life span of many animal species has been demonstrated. The best way to increase the power of these endogenous antioxidant systems is the regular practice of physical activity. This healthy habit explains why physical exercise makes people who practice it regularly look more beautiful and young. Sport also contributes to building a winning mentality and improving the mind-body relationship. The psychological crises caused by the inability to react strongly to some unpleasant life events contribute to accelerating the physical decay of the organism.
Sport is also the best way to establish a positive hormonal picture in a completely natural way.
There are several theories, very much in vogue in the States and lately also in our country, which depict hormone replacement therapy as the best method to win the fight against premature aging.
The production and secretion of the hormones on which this therapy is based (GH, testosterone and its precursor DHEA), is in fact clearly superior in those who practice an active life and maintain their normal weight.
Diabetes and Cholesterol
One of the most dangerous allies of aging is hyperglycemia, a condition typically associated with diabetes. We know that in most cases there is a genetic predisposition to the disease and that this is heavily influenced by the lifestyle of the person (diet too rich in sugar and reduced physical activity).
The fibers contained in fruit, vegetables and whole foods have a long list of beneficial factors, including: stabilizing effect on blood sugar, increased satiety, cholesterol-lowering action, prevention of overweight and obesity, improvement of gastrointestinal tract function and reduction of the incidence of some cancers.
tumors | Risk factors in the diet |
Esophagus tumor | Abuse of wine, beer and above all spirits; lack of vitamin C, iron, zinc (lack of fresh fruit and vegetables); Nitrites and nitrates of preserved meat; frequent consumption of very hot foods |
Stomach tumor | Nitrates and especially nitrites contained in sausages, dried and smoked foods; see the dedicated article: nitrites and nitrates |
Colorectal cancer | Excessive consumption of preserved meat, red meat, trans and hydrogenated fats, very salty foods; calcium supplements (not known) and / or dietary fiber deficiency |
| Prostate Cancer | High consumption of red meat, low consumption of vegetable fibers and legumes (soya), high consumption of Dairy Products |
| Breast cancer | High consumption of alcohol and animal fats, low consumption of vegetable fibers and legumes (soy) |
| Liver cancer | Alcohol abuse and consumption of food contaminated with toxins (eg some types of fungi or cereals contaminated with aflatoxins) |
Pancreatic tumor | Excess alcohol, excessive consumption of red meat |
Water and Hydration
In the elderly, but also in many adults and very young, dehydration is an often underestimated problem.
The decrease in the stimulus of thirst linked to aging, associated with a diet that too often replaces water with alcohol and sugary drinks, is responsible for a reduction in protein synthesis and an increase in adipose tissue. This worsening of body composition opens the doors of obesity and decreases physical and mental efficiency.
We should therefore strive to sip water throughout the day, even in the absence of thirst.
