Add fiber
Eating plenty of fiber helps reduce the risk of heart disease, stroke, type 2 diabetes and colon cancer.
It is recommended that women aged 31-50 consume 25 grams of fiber per day and men aged 31-50 consume 31 grams of fiber per day.
Telomeres are stretches of DNA that are repeated many times at the end of each chromosome. They protect our genes and fight disease.
Telomeres naturally shorten with age. However, stress, smoking, obesity, poor sleep, and poor diet will all lead to shorter telomeres.
Eating more fiber is associated with the ability to lengthen telomeres, contributing to longevity. Age 30 is a critical time for telomere lengthening.
Add foods rich in fiber such as fruits, vegetables, whole grains.
Incorporate more omega-3s
Focus on getting more omega-3s in your diet. Omega-3s have been linked to both short-term health benefits like better mood, improved cognition, and reduced inflammation.
Omega-3s also provide long-term health benefits like a reduced risk of heart disease and better brain health as you age.
Eating foods rich in omega-3 fatty acids may slow the rate of aging by preventing the shortening of telomeres.
Cut down on alcohol
Drinking too much alcohol can increase your risk of high blood pressure, heart disease, stroke, liver disease and cancer.
Limit processed meats
Consuming processed meats such as bacon and sausages may increase your risk of developing cancer.
Choose more calcium
Bone density is formed when we are young. By the age of 25-30, the process of new bone formation is completed. The age of 30 is the time to focus on maintaining bone density to prevent osteoporosis. Therefore, adequate calcium supplementation is important.
We start losing bone mass in our 30s so it's important to include calcium-rich foods like yogurt, cheese, broccoli, spinach, kale and almonds.
In addition to getting enough calcium and vitamin D, strength training can also help maintain bone density as you age.
Start your day with breakfast
Skipping breakfast often makes you crave sugar and overeat later in the day.
Prioritize protein, high-fiber carbs, and healthy fats at breakfast to give you the energy you need for the day and keep your blood sugar stable until lunchtime.
