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Secret Eating Habits to Reverse Aging, Say Dietitians

The right foods can do wonders for your aging process
FACT CHECKED BY Olivia Tarantino

Let's face it, the process of aging is unavoidable. As the years go on, your body undergoes changes that just simply can't be stopped.

While there's no miracle solution for putting a stop to these age-related changes, there are certain eating habits and lifestyle choices that can help make the process a bit smoother along the way.

Continue reading to learn some helpful eating habits to slow aging, and for more healthy eating tips, check out Eating Habits to Lower Your Cholesterol.

Limit your consumption of junk food

woman choosing healthy apple instead of junk dessert as a food swap to cut calories

One of the most agreed-upon ways to help slow your aging process is limiting your consumption of added sugar. And one of the most direct ways you can do this is by limiting how much processed junk food you eat.

"Eating too much junk food can lead to health issues that can cause serious problems 10 or 20 years from now, so if you want to live a long, healthy life, try avoiding the temptation of junk food like cookies and cakes whenever you can," says registered dietitian Ronald Smith, RD.

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Eat more fish

fatty fish

Incorporating more fish into your diet can benefit your health in a number of ways, especially as you get older. "Fish is full of omega-3 fatty acids, which can protect your body from disease," says Smith, "and omega-3 fatty acids help with heart problems, depression, and even cancer as you age."

If you're not a fan of eating fish, you may also benefit from looking into taking some omega-3 supplements instead.

The #1 Best Omega-3 Supplement To Take, Says Dietitian

Eat more colorful fruits and vegetables

fruits and vegetables in a bag

According to dietitian Lisa R. Young, PhD, RDN and author of Finally Full, Finally Slim & The Portion Teller Plan, eating plenty of fruits and vegetables is a helpful habit in fighting the aging process.

"Examples of helpful fruits and vegetables include berries, citrus leafy greens, carrots, and red pepper," says Young, "because these are rich in antioxidants and fiber, which counter the negative effects of aging."

Swap meat for plant-based protein

black beans

In some cases, lowering your meat intake and increasing your consumption of plant-based proteins like beans and legumes can help you slow down the aging process. Think: swapping your beef patty for a marinated portobello mushroom topped with spicy pepper jack cheese one burger night.

"Adding more plants into your meals may slow the aging process by lowering cholesterol levels, stabilizing blood sugar, and reducing inflammation," says Young. However, it's important to still make sure you're eating a balanced diet that fits your lifestyle, so make sure to talk to a doctor or dietitian first.

Stay hydrated

cucumber slices

One of the biggest age-related issues that comes up for many people is dehydration. "As we age, many systems that we rely on to keep us hydrated begin to degrade, like the kidneys, and some common age-related medications can cause an increase in water loss," says Trista Best, MPH, RD, LD at Balance One Supplements.

And while water is always the best route for hydration, you can also add hydrating foods to your daily diet. "Some foods can help improve hydration like cucumbers, zucchini, tomatoes, strawberries, and watermelon because these foods have a high water content, which can help increase hydration while also adding anti-aging antioxidant nutrients to the diet," says Best.

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Samantha Boesch
Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha