द्वारा सहकर्मी समीक्षा की गई Dr Colin Tidy, MRCGPद्वारा अंतिम अपडेट
मरीज की संपादकीय दिशानिर्देशों
जब हम उम्र बढ़ने के खिलाफ सोचते हैं, तो हमारा ध्यान अक्सर बाहरी संकेतों की ओर जाता है - कम झुर्रियाँ, एक छरहरी काया, और कम सफेद बाल। हालांकि, हमारे शरीर के अंदर क्या हो रहा है, इसे प्राथमिकता देकर, हम अंदर और बाहर दोनों तरह से एक लंबा, स्वस्थ जीवन जी सकते हैं।.
Take the first step to feeling your best as you grow older. Each week, we'll focus on different areas to help you age well and maintain a healthy body and mind, including exercise, diet, anti-ageing supplements, healthy brain ageing, and bone and joint health.
सदस्यता लेने पर आप हमारी स्वीकार करते हैं गोपनीयता नीति. आप किसी भी समय सदस्यता समाप्त कर सकते हैं। हम कभी भी आपका डेटा नहीं बेचते।.
The quest for eternal youth is as old as time. From magic potions and mythical vampires to skincare, cosmetics, and plastic surgery, we often chase extraordinary solutions to ageing. However, one of the most powerful anti-ageing secrets may be found simply in what we eat.
Eating a nutrient-rich, balanced diet benefits our health in countless ways. Certain nutrients play a key role in supporting specific functions within your body. As we age, some become especially valuable in helping us stay healthy over time.
Dr Gail Clifford is a Wall Street Journal international best-selling author based in Greater Orlando, USA. She explains that these nutrients help keep your body working well for longer.
"They protect your cells, सूजन कम करें, and lower your chance developing of long-term diseases - such as heart disease, cognitive decline, and even some cancers," she says. "When your body has what it needs to repair damage, manage stress, and stay balanced, you are more likely to feel better and stay active as you age."
She emphasises that your focus should not be on reversing ageing, but rather on ageing well - maintaining energy, sharpening your mind, and keeping your body strong for as long as possible.
Some foods are naturally richer in these nutrients than others. While a balanced diet that includes a variety of nutrients is key to staying in top shape, the foods that promote a longer, healthier life tend to be good for our overall wellbeing too.
"Whole, plant-forward foods are where it is at," says Clifford. "Eating a variety from the following food groups gives your body a strong nutritional foundation to thrive as you age."
फल और सब्जियाँ - such as leafy greens, colourful veggies, and berries are packed with antioxidants, fibre, and vitamins.
Fatty fish - for example, salmon and sardines are rich in omega-3s, vitamin D, and selenium.
नट्स और बीज - give you healthy fats and minerals, such as magnesium, and vitamin E.
Wholegrains - offer vitamins and fibre.
Legumes - including beans and lentils contain fibre, protein, magnesium, and polyphenols.
किण्वित खाद्य पदार्थ - such as yoghurt, kefir, sauerkraut, and kimchi boost your gut health, which supports better digestion and a stronger immune system.
एक्स्ट्रा वर्जिन ऑलिव ऑयल - is high in polyphenols.
Certain diets and eating patterns can help promote longevity and support healthy ageing.
Clifford explains that भूमध्यसागरीय आहार is the best-known - and most widely studied - of these approaches.
"It is full of fruits, vegetables, olive oil, whole grains, fish, and legumes, and it has been linked to lower rates of heart disease and cognitive decline," she says.
"The DASH diet, which was initially designed to help lower blood pressure, is also excellent for healthy ageing."
Elena Rolt is a registered nutritional therapist from health.miro, UK. She explains that intermittent fasting can also offer health benefits, including potential effects in slowing the ageing process.
"Clinically, अंतरालिक उपवास supports metabolic and brain health, lowers inflammation, and improves gut integrity," she says. "It also helps to regulate your hormones related to hunger, satiety, and reproductive function."
She adds that calorie restriction and a fasting-mimicking diet can enhance nutrient-dense foods by boosting their benefits to improve metabolism, reduce inflammation, and support cell renewal.
In short, being mindful of the foods we include in our diet is a key step towards staying healthier, and living longer. It works hand in hand with other building blocks of longevity - such as regular exercise, managing stress, and getting enough sleep. While diet isn’t the only factor that supports a long, healthy life, it plays a significant role in a lifestyle that benefits both our inner and outward health.
आहार और पोषण
भूमध्यसागरीय आहार ताज़ी मछली और जैतून के तेल में डूबे रंगीन सलाद की छवि प्रस्तुत करता है, जिसे एक गिलास रेड वाइन के साथ धूप में बैठकर लिया जाता है। हालांकि हमारे पास यूके में विश्वसनीय धूप नहीं हो सकती है, लेकिन हम निश्चित रूप से भूमध्यसागरीय आहार द्वारा प्रदान किए गए व्यापक स्वास्थ्य लाभों का लाभ उठा सकते हैं।.
लिन स्टीफन द्वारा
हार्मोन
If you’re in your late thirties, you may have noticed a sudden outbreak of spots - something that feels a lot like acne, even though you thought you’d left your teenage skin behind. Some people even call it a ‘second puberty’. But according to dermatologist Dr Shamsa Kanwal, it’s actually a hormonal shift that changes how your skin behaves as you approach midlife.
विक्टोरिया रॉ द्वारा
बीए (ऑनर्स), अंग्रेजी साहित्य
विक्टोरिया एक कंटेंट राइटर हैं जो मानसिक कल्याण, सामाजिक प्रवृत्तियों और हमारी सेहत पर प्रौद्योगिकी के प्रभाव पर विशेष रुचि रखती हैं।.
MBBS, MRCGP, MRCP (Paediatrics), DCH
डॉ. कॉलिन टिडी एक एनएचएस डॉक्टर हैं, जो ऑक्सफोर्डशायर में स्थित हैं।.
इस पृष्ठ की जानकारी योग्य चिकित्सकों द्वारा सहकर्मी समीक्षा की गई है।.
लेख इन भाषाओं में भी उपलब्ध है अंग्रेज़ी, जर्मन, स्पेनिश, फ्रेंच, इतालवी, पुर्तगाली, हिंदी, हिब्रू, अरबी, और स्वीडिश.
द्वारा लिखित:
Victoria Raw
चर्चाओं को ब्राउज़ करें, प्रश्न पूछें, और सैकड़ों स्वास्थ्य विषयों पर अनुभव साझा करें।.
अपने लक्षणों का ऑनलाइन मुफ्त में मूल्यांकन करें
आपकी साप्ताहिक खुराक स्पष्ट, विश्वसनीय स्वास्थ्य सलाह की - जो आपको सूचित, आत्मविश्वासी और नियंत्रण में महसूस करने में मदद करने के लिए लिखी गई है।.
सदस्यता लेने पर आप हमारी स्वीकार करते हैं गोपनीयता नीति. आप किसी भी समय सदस्यता समाप्त कर सकते हैं। हम कभी भी आपका डेटा नहीं बेचते।.