The most effective non-surgical anti-aging procedures

General rules

Aging is accompanied by an irreversible and progressively increasing decline in almost all physiological functions of the body. Against the background of degenerative changes caused by aging, there is a decrease in metabolic , weakened muscle tone, decreased bone mass, impaired cognitive function, decreased immunity , accumulation of lipid components ( cholesterol ) in tissues, and decreased enzyme .
The current stage of development of earthly civilization is characterized by a significant increase in human life expectancy, which makes the search for anti-aging remedies that allow one to maintain satisfactory health even more urgent. During the aging process, the body of older people decreases the ability to assimilate proteins, which contributes to an increase in the endogenous loss of essential food components (protein, minerals, vitamins ) and the appearance of signs of accelerating the aging process. Accordingly, one of the leading factors in countering this trend is the nutritional factor. An entire nutrition system has been developed that takes into account the specifics and characteristics of the biological processes occurring in the body of older people - gerodietetic nutrition. However, any anti-aging diet is based on the following principles:

• Balancing the calorie content of diets with actual energy expenditure.
• Maximum variety and balance of nutrition for all food macro/micronutrients.
• Inclusion of easily digestible foods and dishes that normalize intestinal microbiocenosis and moderately stimulate the secretory/motor functions of the gastrointestinal tract.
• Inclusion in the diet of substances that stimulate enzymatic activity.
• Anti-atherosclerotic nutrition.

Numerous attempts to determine the role of nutritional factors in the aging process continue to this day, for which the lifestyle of centenarians living in various places on the planet is carefully studied. In particular, the inhabitants of the Hunza tribe, whose life expectancy is 110-120 years, are of great interest and at the same time, they have good health and look very young. In search of the reason, we found out that this tribe's diet is dominated by plant foods - raw vegetables and fruits in the summer, sprouted grains, sun-dried apricots and sheep's cheese in the winter. At the same time, during the period called “hungry spring,” when the fruits have not yet ripened, they practice extremely poor nutrition for 2-4 months and only drink a drink made from dried apricots once a day. This fast is strictly observed by all residents and is elevated to a cult.

Doctor McCarrison, who has been studying the inhabitants of this valley for 14 years, including their diet, states that the amount of protein is below normal, and the daily calorie content averages 1933 kcal and includes 50 g of protein, 36 g of fat and 365 g carbohydrates. In conclusion, he came to the conclusion that it was precisely this diet, a kind of “rejuvenating diet,” that was the main secret of the longevity of the people of the Hunza Valley.

Of course, such a diet cannot be recommended to everyone, but nutrition after 70 years should be as rational as possible. A rejuvenating diet against aging of the body provides for a reduction in the energy value of the diet to 2000 kcal for men after 60 years of age and 1750 kcal for women. Its reduction is achieved by eliminating/limiting confectionery/flour products, refined sugar, high-fat meat and dairy products. Controlling the correspondence of calorie intake to the energy needs of the body is the stability of body weight.

The daily requirement for proteins due to a slowdown in basal metabolism is reduced to an average of 65 grams for men and 55 grams for women, however, their deficiency cannot be allowed. The approximate requirement is 1.0 g/kg of body weight, which will not allow the development of protein-energy deficiency, but will not activate catabolism .

In this case, the share of animal protein should not be lower than 60% relative to the total amount. To improve the amino acid composition of the protein component of the diet and increase its digestibility, it is recommended to combine animal proteins with plant proteins. Particularly valuable protein products for older people are seafood, fish, cottage cheese, poultry, legumes, soybeans, and nuts. If the diet contains more protein, there is an increased load on the liver/kidneys, the functionality of which is reduced with aging.

The fat content is calculated based on the requirement of 0.8-1 grams/1 kg of body weight, while the content of animal and vegetable fats should be approximately equal. Limitation of animal fats occurs due to the exclusion of refractory animal fats (beef, lamb lard, meat and fatty sausages, cooking fats). It is extremely necessary to include fish oil in the diet of older people, the regular and moderate intake of which in the body helps to normalize the metabolism of fats and cholesterol , reduce blood pressure and blood clotting. In addition, omega-3 contained in fish/fish oil stimulates metabolism, enhances the production of fat-digesting enzymes and reduces the content of enzymes that promote fat accumulation.

Milk fats are also useful, they are easily digestible and are a source of fat-soluble vitamins and lecithin, and therefore their quota can be up to 30% of dietary fat. Also, vegetable oils, especially cold-pressed ones, deserve attention, which are best not subjected to heat treatment, but used for dressing porridges, salads, and vinaigrettes.

Carbohydrates in the diet of older people should be contained in smaller quantities (340 and 300, respectively), but the contribution of the carbohydrate component to the energy value of the diet should not change even in old age and is about 55-60% of the daily energy value. With a high level of physical activity and an active lifestyle, caloric intake should increase due to carbohydrates, but not fats.

Sources of carbohydrates in the diet of older people should be foods rich in dietary fiber and pectins - grain bread and wholemeal bread, vegetables, fruits, whole grain cereals, berries, which are necessary for removing toxins , stimulating the function of the gastrointestinal tract and bile secretion - prevention constipation and stagnation of bile in the gallbladder.

Easily digestible carbohydrates - sugar, sweet drinks - are subject to restrictions. sweets, confectionery. Of the simple carbohydrates, fructose and lactose from fruits, berries, and dairy products are more beneficial. The content of refined sugars and simple carbohydrates in the diet should not exceed 10-15% of the total carbohydrate quota, and in the presence of excess body weight - 5-10%, which is due to age-related changes in the insular apparatus of the pancreas and a decrease in glucose tolerance, increased formation processes fat and cholesterol from simple carbohydrates.

It is extremely important to provide the body of older people with a sufficient content of vitamins and microelements, which helps normalize metabolism, improve oxidative processes and slow down the aging of the body as a whole. vitamin C , P , choline , inositol , folic acid , and B vitamins (B6, B12) in the diet At the same time, it is important to prevent both their deficiency and excess.

The same applies to minerals. Although the need for them in older people is relatively small, it is not so easy to provide their body with them, since the body accumulates some and decreases others with age. Thus, the content of iodine, iron, potassium, copper, chromium decreases, while the content of lead, sodium, and zinc increases. It is especially important to control calcium levels, since the aging body accumulates calcium in the wall of blood vessels, and its deficiency is the cause of senile osteoporosis . It is extremely important to monitor iron levels, as its deficiency leads to iron deficiency anemia .

In elderly people, a change in the ratio of potassium and sodium towards an increase in sodium deserves serious attention, which negatively affects the cardiovascular system and causes fluid retention in the body. Therefore, it is necessary to include in the diet foods rich in minerals that are deficient for the body.

The best foods that are low in sodium and high in potassium are vegetables and fruits. Vegetables should be consumed with vegetable oil/sour cream without adding salt. Various dried fruits are especially rich in potassium: dried apricots, prunes, apricots, raisins. The content of table salt in the diet of elderly patients should be reduced to 7-9 g/day. To reduce iodine deficiency, seafood (squid, shrimp), seaweed should be included in the diet, which also reduces blood clotting activity, improves lipid metabolism, and has an anti-sclerotic effect. Control of calcium and magnesium levels is also important.

Particular attention should be paid to sufficient fluid intake, the amount of which should be at least 1.5 l/day, mainly in the form of still mineral waters, herbal teas, freshly prepared juices, green tea, rosehip decoction. It is recommended to reduce coffee consumption.

It is generally accepted that a number of products have the most pronounced effect on the aging process and slow it down. Food products for rejuvenating the body - mainly with high antioxidant activity: cruciferous vegetables (cabbage, radishes, turnips), fruits and berries, artichoke, cold-pressed vegetable oils, beans, tomatoes, garlic, avocado, whole grain cereals, carrots, fish (herring the collagen it contains is good for wrinkles - increasing elasticity and moisturizing the skin).

Products that accelerate the aging process include refined foods, fast food products, trans fats, artificial sweeteners, animal/poultry meat containing hormones , foods containing easily digestible carbohydrates, salt (salty foods), coffee, alcohol.

Equally important is the correct diet, taking into account the decrease in the functionality of the digestive system. In this regard, it is extremely important to avoid eating large amounts of food, eating at the same time, and eliminating long gaps between meals. It is recommended to eat 4 meals a day with the distribution of the energy value of the daily diet in the following ratio: breakfast - 25%, second breakfast - 15%, lunch - 35% and dinner - 25%. In the presence of various diseases ( hypertension , osteoporosis , diabetes mellitus , atherosclerosis , arthritis/arthrosis and others), nutrition must be corrected.

Authorized Products

A rejuvenating diet against aging of the body includes:

• Dietary meat of domestic chicken, rabbit, veal, mainly boiled.
• Chicken egg whites in various forms.
• Seafood (mussels, shrimp, squid), low-fat sea/river fish.
• Vegetables with minimal starch content (all types of cabbage, spinach, asparagus, onions, various types of garden herbs, green peas, cucumber, sweet peppers, lettuce, green beans, garlic, zucchini, celery greens, raw, stewed and boiled).
• Low-fat dairy/fermented milk products (milk, cottage cheese, kefir, acidophilus milk, fermented baked milk, cheese).
• Cold-pressed vegetable oils (linseed, sunflower, olive), nuts, seeds.
• Bread, whole grain/rye bread, whole grain porridge.
• Weak green tea, freshly prepared juices, herbal tea, rosehip infusion, still mineral water.

Table of permitted products

Bichner-Bonner diet

A fruit and vegetable diet for rejuvenating the body was developed by a nutritionist from Switzerland, Bichner-Bonner. By following a diet with such a diet, drinking 1.5-2 liters of water per day, you can:

1. lose weight from 1 to 3 kg per week;
2. launch rejuvenating processes in the body.

The method is based on the daily consumption of fruits, vegetables and salads from these products for 3 weeks. In the morning you are allowed to add a spoonful of condensed milk or sour cream, but no more than one per day. By following this diet, you can:

• get rid of excess weight;
• improve well-being;
• improve digestion;
• achieve a good rejuvenating effect.

Bichner-Bonner has developed several recipes for diet-adapted dishes that promote a rejuvenating effect. What delicious things you can afford to eat:

1. One of the healthy and tasty ones is currant puree. To prepare it, take 2 tbsp. l. semolina, pour 4 tbsp. l. hot water. After the cereal swells, add ½ tbsp. blueberries or black currants, sweetener to taste and mix everything thoroughly.
2. Oatmeal lovers should try making this dish: 2 tbsp. l. Dilute oatmeal with boiling water to the consistency of porridge, add chopped walnuts (1/3 tbsp.), pour in the juice of 0.5 lemon. Stir and enjoy.
3. If you love apples and have a good supply of these fruits in the cellar, prepare this delicacy for your diet: mix semolina (10 g) with 3 tbsp. l. boiling water, grated apples, condensed milk and walnut crumbs, taken in equal proportions (2 tbsp each). Pour in the juice of ½ lemon and stir.

Fully or partially limited products

A rejuvenating diet against aging of the body excludes:

• Products that contain a lot of simple carbohydrates (semolina, jam, candies, honey, sugar, condensed milk, confectionery, waffles, jam, sweet fruits, sweet drinks, ice cream).
• White rice, pasta.
• Fatty meat and meat products (smoked meats, canned meats, sausages, bacon, ham, offal, fast food products), semi-finished meat products.
• Vegetables containing a lot of starch (beets, potatoes, eggplants, corn).
• Fatty sea/river fish, canned fish.
• Saturated fats (beef, lamb, pork), waterfowl meat - duck, goose, mayonnaise, fatty dairy/fermented milk products (cheese, sour cream, cottage cheese, cream, fermented baked milk).
• Salt, salted/pickled foods, preserves.
• Sweet carbonated drinks, strong coffee, alcoholic drinks.

Table of prohibited products

Reviews and results

A rejuvenating diet against aging of the body allows you to adapt nutrition to the physiological characteristics of older people and improve all functions of the body.

• “... I am already 68 years old, I have never thought about the need to adjust my diet in accordance with the physiological capabilities of an aging body. I realized when my weight started to increase, my joints began to ache, shortness of breath and blood pressure appeared. I took my daughter to a therapist, and she, among other things, recommended changing her diet. I can’t even believe that a diet can help so much. My weight has almost returned to normal, I eat little but often. I include a lot of vegetables, herbs, fruits, fish and various milks in my diet. I treat myself to nuts and seeds. I changed my lifestyle - I move a lot, swim. I’m very pleased with myself.”

How does nutrition affect the body?

The anti-age diet combines the principles of healthy eating and the latest developments of nutritionists and nutritionists. Proper nutrition allows you to control the condition of your skin, hair and nails. A snow-white smile, shiny hair, sparkling eyes and even skin color - every woman dreams of this!

But, alas! Not everyone follows nutritional rules to maintain a balance of beauty and health. Anti-aging nutrition involves the use of natural and fresh products, adherence to a diet, supporting the body with vitamins, microelements and antioxidants.