Slow Ageing Naturally With Antioxidants Rich Diet

As women enter their 40s, not only do their hormones start to decline but the physical effects of free radicals^[1] start to take their toll. 

In an article in mindbodygreen^[2], midwife and integrative medicine doctor, Dr Aviva Romm^[3], says while everyone is subjected to oxidative stress from free radicals (like air pollution and UV rays) throughout their lifetime, it is in your 40s that the effects start to become visible. This damage might take the form of sunspots, fine lines or decreased moisture, she says, so it’s important at this stage of life to take action to defend your body from this stress. Ignoring these physical signs can lead to a more significant issue down the line which will accelerate the ageing process and potentially increase higher risks of certain health problems. 

This is where antioxidants come in. Antioxidants are compounds found in food that help neutralize free radicals, which can damage cells. Research shows that naturally occurring antioxidants in foods like fruits and vegetables are more effective than antioxidant supplements at providing these benefits^[4]. Through nutrition, they reduce the damage from free radicals and help to protect our cells^[5]. 

The optimal way of boosting your antioxidant levels is through a diverse and vibrant diet featuring a wide range of fruits, vegetables, and whole grains. Just a few sources of food won't be enough to provide the full spectrum of antioxidants your body needs. 

The optimal way of boosting your antioxidant levels is through food - fruits, vegetables and whole grains. 

Dr Romm suggests the following foods, rich in antioxidants, for that crucial phase of life:  

• Berries (Blueberries, Raspberries, Strawberries, Blackberries): These berries are rich in antioxidants like anthocyanins, ellagic acid, and resveratrol. These compounds not only help protect your cells but may also lower the risk of various diseases. Research has found that among widely eaten fruits, these berries, along with pomegranates, have the highest levels of antioxidant activity^[6].
• Leafy greens (Kale, Spinach, Chard, Lettuce): Green vegetables are excellent sources of many beneficial vitamins for your body as well as other various antioxidants, contributing to healthy skin, strong bones, and overall well-being. Starting today, you can try aiming for a variety of greens to get a broader range of nutrients. 
• Seeds (Flax Seeds, Sunflower Seeds, Pumpkin Seeds): Although tiny, these seeds are packed with antioxidants that protect cells from damage. Adding just a teaspoon of those to your meal or snacks can enhance the flavour while also providing the nutrients that your body needs. 
• Foods High in Vitamin C (Citrus Fruit such as Grapefruit, Lemon, and Oranges): When it comes down to antioxidants that help with collagen production, Vitamin C is the answer! It is essential for healthy skin, and connective tissues. 

The benefits of antioxidants will produce the best result when combined with other holistic approaches that include adequate hydration, a healthy amount of sleep, stress management, and regular body movement. Incorporating a nutritious diet with a healthy lifestyle will significantly enhance your overall well-being and help you age gracefully.

If you’d like to learn more about how nutrition or diet can improve your health, consider booking a free discovery call with one of our practitioners.

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