Aging
"Healthy aging is a continuous process of optimizing opportunities to maintain and improve physical and mental health, independence, and quality of life throughout the life course."
-PAN AMERICAN HEALTH ORGANIZATION
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS
*I am not a doctor. The information on this platform is not a claim to treat, cure, prevent or diagnose any illness. These remedies are intended to aid the healing process within your body (in correlation with existing traditional treatments). Please talk to your family doctor before trying any natural remedies (especially if you are pregnant, nursing, or on prescription medication).
-PAN AMERICAN HEALTH ORGANIZATION
FOODS TO EAT MORE OF
- Fruits: Apples, avocados, berries, grapefruit, lemons, melons, oranges, pears, pomegranates, strawberries, tomatoes, watermelon
- Vegetables: Arugula, beets, broccoli, cabbage, carrots, celery, collard greens, kale, onions, pumpkin, romaine lettuce, spinach, sweet potatoes, watercress
- Omega-3 eggs, beans, fish (especially mackerel, salmon, tuna & sardines), mushrooms (shiitake, maitake, and reishi for overall health and cancer prevention, lion's mane for Alzheimer's & Parkinson's Prevention)
- Garlic, ginger, thyme, turmeric, caraway
- Olive oil, nuts, seeds (especially flax, pumpkin, sesame, sunflower), whole grains, cereal grasses and sprouted grains
- Green Tea, coffee (in moderation), yogurt, soy products, sea herbs, sauerkraut
- Green superfoods: Blue-green algae, spirulina, chlorella, barley, wheat grass, alfalfa grass
- Hiziki (sea vegetable) for healthy bones
FOODS TO AVOID OR MINIMIZE
- Sugars, starches, processed foods, refined flour, trans and saturated fats, red meat & dairy products (except yogurt & omega-3 eggs)
ESSENTIAL OILS
- Carrot, frankincense, rosehip, rosewood, sandalwood (best on the skin or in skin products to help with wrinkles and tone)
NATURAL/HERBAL
- Ashwagandha, astragalus, cayenne, German chamomile, garlic, ginger, ginkgo, ginseng, gotu kola, green tea, lemon balm, milk thistle, noni, oregano, parsley, peppermint, red sage/dan shen, rosemary, sage, schisandra, spearmint, stinging nettle, thyme, turmeric
- Go out into the sun for a few minutes every day.
- Take Epsom salt baths often
- To reduce stress try chi gong, meditation, and yoga (especially poses where the head is below the heart such as standing forward bend, backbends, head/handstands, legs up on wall).
YOGA / MEDITATION THERAPY
- Face Yoga for Anti-Aging & Instant Glow! (sadienardini - 4 min)
- Anti Aging Face Yoga (The Uma Show - 7 min)
- Yoga To Feel Your Best (Yoga with Adriene - 23 min)
- Yoga and the Art of Aging (multiple videos - Yogasync.tv - 1 hr)
- Reverse Ageing | Youth Elixir Activation Guided Meditation (Meditations by Rasa - 33 min)
- Guided Meditation: Reverse aging, Restore & Beautify (Madeline Rinehart - 25 min)
SUPPLEMENTS & HOMEOPATHIC
- Alpha-Lipoic Acid (for inflammation, blood sugar, immune system, protecting skin collagen and nervous system protection): 250-600 mg daily (vegetarians and vegans should have 600 mg daily)
- Coenzyme Q10: 200-400mg daily for 1 month, then 200 mg daily for maintenance (look for ubiquinol form)
- Digestive enzymes: 1-2 capsules with each meal (Bromelain is a good one)
- Fish Oil (for inflammation, heart disease/cancer/diabetes prevention): 1-3 g daily
- Flaxseed oil: 6,000-7,000 mg daily
- Iron (Ferrous Sulfate): As directed
- L-carnosine: As directed
- Magnesium glycinate or Magnesium threonate: 300-500g daily before bed
- Probiotics: As directed
- Quercetin (for blood pressure, cancer prevention, heart health): 500-1,000mg daily. Good if paired with Vitamin C or digestive enzymes like Bromelain
- Reservatrol (for inflammation, cancer prevention and brain health): 200-300 mg daily
- Turmeric: 500-1,000mg twice daily
- Vitamin A: As directed
- Vitamin B Complex (for hair, skin & nails): As directed
- Vitamin C: Up to 10,000 mg daily (reduce if causes diarrhea)
- Vitamin D with Vitamin K (for bone health and immune function): 2-10k Vitamin D with 5,000 IU Vitamin K daily. More effective if taken with fat (avocado, fatty meat or eggs, fish, nut butter, yogurt, etc)
- Vitamin E: Up to 800 IU daily
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Apple-Orange Smoothie GF VG VT
- Banana-Blueberry Smoothie GF VT
- Basic Fruit Smoothie LC GF VG VT
- Blueberry Pineapple Smoothie GF VT
- Blueberry-Pomegranate Smoothie LC GF VT
- Brain Smoothie GF VG VT
- Cranberry-Blueberry Smoothie GF VT
- Golden Milk LC GF VG VT
- Green Smoothie LC GF VT
- Mango-Blueberry Smoothie GF VT
- Matcha Tea Latte LC GF VG VT
- Mega-Greens Smoothie GF VT
- Orange Smoothie GF VT
- Soothing Elixir LC GF VG VT
- Strawberry Banana Smoothie GF VT
- Sunrise Smoothie LC GF VG VT
- Yogi Tea LC GF VG VT
MEALS
- Adult Ramen LC GF VG VT
- Asian Broccoli & Rice Bowl LC GF VG VT
- Avocado & Egg Toast LC GF KT VT
- Baked Salmon with Dill Sauce LC GF KT
- Beef Bone Broth LC GF
- Black Bean Bowl LC GF
- Black Bean Soup LC GF VG VT
- Blueberry Mini Muffins LC GF VT
- Buddha Bowl GF VG VT
- Chicken Bone Broth LC GF
- Chickpea Salad Sandwich GF VG VT
- Chicken Dumpling Soup LC
- Edamame Rice Bowl LC GF VG VT
- Egg Drop Soup LC GF VT
- Fish with Dill Breading LC
- Garlic Soup LC GF VG VT
- Healthy Scrambled Eggs LC GF KT VT
- Japanese Onion Soup LC GF VG VT
- MahiMahi with Cucumber-Dill Sauce LC GF
- Miso Soup LC GF VG VT
- Mujaddara LC GF VG VT
- Mung Beans and Rice LC GF VG VT
- Oven-Fried Fish LC KT
- Pasta Della California LC GF VG VT
- Quinoa Oatmeal LC GF VG VT
- Salmon with Avocado Salsa LC GF
- Salmon with Red Pepper Sauce LC GF
- Sesame Salmon LC GF KT
- Shrimp Power Bowl GF
- Spiced Lentil Soup LC GF VG VT
- Spicy Black Bean Soup LC GF VG VT
- Turkey BLT with Avocado & Sprouts LC
- Vegan Black Bean Bowl LC GF VG VT
- Vegan Jambalaya LC GF VG VT
- Vegetable Broth LC GF VG VT
- Vegetarian Chili LC GF VG VT
- Veggie Burrito Bowl GF VG VT
- Veggie Frittata LC GF KT
- Veggie Omelet LC GF KT VT
- White Bean & Spinach Soup LC GF
- White Bean Soup LC GF VG VT
- White Chili LC GF VT
SIDES/SALADS
- Asian Cabbage Salad LC GF VG VT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Bacon Brussel Sprouts LC GF KT
- Beans & Greens Salad LC GF VG VT
- BLT Salad LC GF KT
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Caraway Brussels Sprouts LC GF VG VT KT
- Chinese Peanut Salad LC GF VG VT
- Creamy Kale LC GF KT VG VT
- Dill Vinaigrette Greens LC GF VG VT KT
- Double Mashed Potatoes LC GF VG VT
- Farro VG VT
- Favetta & Pita Triangles GF VG VT
- Fried Cabbage LC GF VG VT KT
- Glazed Carrots LC GF VG VT
- Guacamole GF KT VG VT
- Homemade Salsa LC GF VG VT
- Hummus & Pita Triangles GF VG VT
- Irish Potatoes (Colcannon) LC GF VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Mashed Sweet Potatoes LC GF VG VT
- Miso Slaw LC GF VG VT
- Molasses Beans LC GF
- Mushrooms & Beans LC GF VG VT
- Mushroom Risotto GF VG VT
- Pesto Vegetables LC GF VG VT KT
- Quinoa Salad LC GF VG VT
- Red Beans & Rice LC GF VG VT
- Roasted Broccoli LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Carrots LC GF VG VT
- Roasted Chipotle Sweet Potatoes LC GF VG VT
- Roasted Onions LC GF VG VT
- Roasted Sweet Potatoes LC GF VG VT
- Sauteed Spinach LC GF KT VG VT
- Smoked Almonds LC GF VG VT KT
- Southwest Pasta Salad LC VG VT
- Spinach & Strawberry Salad LC GF VG VT
- Steamed Edamame LC GF VG VT
- Three Bean Salad LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT
*I am not a doctor. The information on this platform is not a claim to treat, cure, prevent or diagnose any illness. These remedies are intended to aid the healing process within your body (in correlation with existing traditional treatments). Please talk to your family doctor before trying any natural remedies (especially if you are pregnant, nursing, or on prescription medication).