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As you age, it becomes more difficult to sustain on junk food without feeling the effects. With the passing of time, your nutrition catches up with you. What you put into your body affects you from the inside out, so eating well, and knowing the properties of the foods you eat, is the best way to age gracefully. You don’t have to sacrifice feeling good, having energy, and looking your best just because you’re getting older. What foods should you be eating to keep your body functioning at peak performance? Anna Glennon, an Integrative Nutrition Health Coach, shared some of her best tips for what foods you should be eating, and when you should be eating them.
One thing that you may experience as you age, especially due to hormonal changes, is low energy. What you eat can definitely exacerbate fatigue. “Two foods you can eat to keep you from feeling sluggish are leafy greens and sweet potatoes,” Glennon says. These foods also boost your digestive health. “Both have tons of fiber, which will help your digestion stay at the right pace. The leafy greens give you magnesium, a natural muscle relaxant, that can also help keep your digestion moving.” These foods are also rich in prebiotics. Prebiotics are compounds in food that encourage the growth of healthy bacteria, which balances your gut microbiome.
When it comes to keeping your energy up and keeping your digestive system on track, making sure you’re eating enough in the morning is important as well. “I think of meals like a funnel, with the wide part in the morning,” Glennon says. Eating a big breakfast in the morning will ensure that you start your day on a positive note. “This will allow your body to use those quick sources of energy while you’re awake and moving throughout the day, rather tahn storing them overnight.” One great breakfast option that is high in fiber and protein is oatmeal--easy and meal prep friendly, this is a good way to start your morning so that you feel your best throughout the day.
As far as what foods you should avoid, the worst things you can eat for aging and digestion are processed foods, or anything with a lot of added sugar. “These foods are going to cause your blood glucose levels to jump quickly, and then crash just as quickly. It seems counterintuitive because sugars do give us energy, but when we use it quickly, we experience an energy crash.” Eating whole, fresh foods as much as possible is the best way to avoid unwanted preservatives and added sugars, which can speed up the aging process and negatively affect your digestive tract.
While all foods are okay in moderation, knowing how certain foods make your body feel is the best way to take charge of your health. Following a diet that is rich in fiber, protein, and a variety of vegetables is key for aging with grace and feeling your best.
