Aging is the set of morphological and physiological changes that appear as a consequence of the action of time on living beings and that entails a decrease in the capacity for adaptation in each of the organs, apparatus and systems.
The aging process is inevitable but accelerated deterioration associated with disease can be prevented; Through the lifestyle you lead, you can change this type of aging for an active one that implies autonomy, independence, quality of life and healthy life expectancy; physical and mental well-being, social inclusion, satisfaction of desires, maintenance of abilities and needs covered.
Old age, which is the last stage of life, should not be related to being synonymous with illness. Lifestyles can be modified by performing physical activity, activities that stimulate cognitive level (perception, memory, language), recognize capacities, competencies, abilities and be participatory in society; maintain eating habits that allow you to maintain the dough
muscular; strengthen the immune system, reduce metabolic and psychological stress, thereby creating a system that will age slower and healthier.
In the diet there are many products that intervene in premature or accelerated aging, but also others that, when consumed frequently, help to slow down the natural process. Among the recommended we find:
1. FATTY ACIDS: linolenic or omega 3, which is a precursor of EPA (Eicosapentaenoic) and DHA (Docosahexaenoic).
These intervene in the functioning of neurons, chemical transmissions, the system
immune, the manufacture of hormones, the functioning of sight; reduce the risk of cardiovascular diseases and as it has an anti-inflammatory effect, it helps in the prevention of diabetes and some types of cancer. These acids are present in flax seeds, walnuts, chia seeds, soybeans, quinoa, avocado, olives, almonds, peanuts, olive oil; tuna, salmon and shellfish contain DHA and EPA.
2. THE PROTEINS: collagen, elastin, hemoglobin, myoglobin are some of the proteins present in the body; it is important to consume them as they have a structural function. The egg is the 'gold standard' protein because it contains all the essential amino acids. It is a myth, and it has been reassessed many years ago, that the yolk is harmful since it contains 300 mg of cholesterol of which only 20% is bioavailable or absorbed, that is, 60 mg; so it is important to consume everything, not just the white. In addition, the egg is rich in leucine, which intervenes with muscle strength; fish is a source of protein
of high biological value, as well as white meats such as chicken, turkey and rabbit; pink meats like pork; likewise red meat, taking into account limiting its consumption, not exceeding 500 g per week.
3. DARK GREEN VEGETABLES: they are rich in folic acid and zinc, which intervene in the nervous and immune systems.
4. FRUITS RICH IN VITAMINS A and C: such as guava, the main source of vitamin C, papaya, pineapple, mango, also grapes; all of them contain antioxidants (a molecule capable of reducing, delaying or preventing the oxidation of other molecules, which therefore neutralizes free radicals, which are molecules highly reactive, which generate disorganization in the cell membranes of the organism, which is lethal for the cell). These are produced by cellular metabolism and by the action of toxins such as: stress, intense exercise, consumption of tobacco, alcohol, medications, sun exposure, foods such as soft drinks, sausages and other industrialized products. The accumulation of them over the years hinders the nutrition of the skin, collagen and elastin cells are damaged, it loses firmness, elasticity and vitality, the nervous and cardiovascular systems are damaged. Fortunately, there are micronutrients that neutralize them, such as copper, iron, magnesium and selenium, present mostly in vegetables.
5. VITAMIN E AND FLAVONOIDS: vitamin E is an antioxidant par excellence found in olive, sunflower, safflower oils; in whole grains such as oats, barley, wheat, egg yolk, avocado, milk, liver, beans, chickpeas, almonds, walnuts, trout and green leaves. Flavonoids are plant pigments that also protect against aging by accumulation of free radicals. We find them in onions, leek, parsley, celery, lettuce, spinach, broccoli, green tea and black tea, tomatoes, lemons, oranges, peaches, grapes and cherries. They can protect against degenerative diseases such as Alzheimer's dementia and some types of cancer.
By including these foods in the daily diet and in sufficient quantities, it is possible that the aging process is slower and the goal of being a healthy older adult can be achieved, reaching old age with biopsychosocial well-being, enjoying physical and mental health, social inclusion, allowing active and participatory aging.