Famed actress and octogenarian Bette Davis said getting older isn't for sissies. Those of us over 50 know that, while the second half of our lives can be a time of emotional stability, mental acuity, wisdom and power, the physical fact of aging is undeniable. And the risk of age-related disease increases with each passing year.
There's not much you can do to stop the inexorable march of time; but you can protect your health, and age more gracefully, with the following foods:
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Flax Seeds
Flax seeds are high in lignans, especially important for women; lignans help protect the body from xenoestrogens -- toxic compounds found in plastics, hormones in meat and dairy, and pesticides, that mimic natural estrogen and can increase the risk of breast and hormonal cancers. Lignans also protect against other cancers, including colon cancer.
Cauliflower
Cauliflower and other cruciferous vegetables like kale, cabbage, brussels sprouts, broccoli and arugula contain di-indolylmethane (DIM), a compound that protects against breast and hormone-related cancers.
Kale
Kale and other leafy greens are high in folic acid, a type of B vitamin that protects against cervical cancer and cervical dysplasia. Kale is also a member of the crucifer family, so it offers added protection against breast cancer.
Blueberries
Blueberries are rich in antioxidants that protect against Alzheimer's, which strikes one in every six women, as well as age-related changes in brain and motor function. They also have powerful anti-inflammatory actions to reduce the risk of cancer and heart disease. Blackberries, raspberries, strawberries, cherries, cranberries and prunes are other great sources of polyphenols.
Wild Alaskan Salmon
Wild Alaskan salmon is high in omega-3 fats to help prevent mood swings and depression, especially common in menopause. Salmon also has high levels of astaxanthin and zeaxantin, hard-to-get antioxidants that protect the eyes from age-related damage. Sardines are another good source of omega-3 fats.
Green Tea
Green tea is rich in antioxidants that protect against breast cancer and help kill existing cancer cells. It's also protective against skin cancer and may reverse the effects of sun damage, and seems to work by repairing the cell's DNA.
Olives
Olives are rich in healthy monounsaturated fats, one of the few fats that lower "bad" cholesterol and help prevent inflammation. Additionally, olives and olive oil contain antioxidant compounds that also have heart-protective, anti-inflammatory effects. Other foods high in monounsaturated fats include almonds, avocados and peanuts.
Turmeric
Turmeric slows and may prevent the development of rheumatoid arthritis, which seems to affect women more often and more severely. Curcumin, the active component in turmeric, also shores up the immune system to protect the body from infection.
Beans
Beans are rich in soluble fiber, to reduce cholesterol, protect the heart and possibly reduce the risk of colon cancer. Because they're high in protein, they're a good vegetarian substitute for meat -- important, because high intake of red meat may increase risk a woman's risk of colon cancer.
Tomatoes
Tomatoes are rich in lycopene, a relatively hard-to-get antioxidant that reduces the risk of heart attack, breast cancer and cervical cancers. Some studies also suggest that cooking and oil make it easier for the body to absorb lycopene, so eat tomatoes in sauces and soups with olive oil, for maximum effectiveness.
Spinach
Spinach is one of the best food sources of leutin, a carotenoid that protects the eyes from macular degeneration, the leading cause of blindness as we age. Spinach is also rich in vitamin K, which is crucial in bone health and protects the health of the arteries.
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"And the risk of age-related disease increases with each passing year" Nonsense. I'm 53 years old and am as healthy as a horse.
11 Foods for Midlife Women? Where's the 11 Foods for Midlife Men?
"Famed actress and octogenarian Bette Davis said getting older isn't for sissies. " Oh for goodness sakes! Getting older isn't a catastrophy. You're not automatically going to have a rough time of it when you get older and when it comes to women, aging is made into such a song and dance production number.
I'm 53 and female. I have no aches and pains, no wrinkles, I'm not insecure about my few gray hairs, I've been smoking since I was 30 without a single bit of cancer, and without a car I can walk any long distance and I'm hardly heaving. I'm not huge at all, and if I shrink a little with age, I'm small already so I won't know the difference.
The list, of course, goes on. As always, these are good basic guidelines; it's up to the reader to take responsibility for his or her own health. One would think physicians would let their patients know to avoid cranberries or spinach if they have kidney stones, but maybe not...
Thanks for pointing that out!
And then there is the gene-factor. My grandmother looked like 50 when she was in her 70's (and she was often seen as my mother if she would visit me while I was at university...made her day) and thankfully I have her skin!!!
She never smoked in her life, was too active to lie down and soak up the sun for hours on end and was usually in bed by 11 pm.