we don’t want to feel older than we are and we want to feel healthy. so here’s 4 mistakes that the editors of Prevention thought we should know so we don’t age ourselves before our time.
Mistake #1: You avoid all animal protein
Why it’s aging you: You may lack of vitamin B12. which is essential for energy and helps regulate your metabolism and energy production and is key to maintaining a healthy brain and nervous system.
Food Fix: Have two servings of nonfat dairy foods, such as fat-free milk or nonfat yogurt, and 3 to 4 ounces of lean protein daily. Good sources of B12 include seafood such as fish, clams, oysters, and mussels, as well as lean beef and pork, chicken, and fortified cereal.
Supplement Solution: Take 500 to 1,000 mcg of vitamin B12 in tablet form every day to raise and maintain your B12 levels.
Mistake #2: You avoid supplements
Why it’s aging you: You miss manganese and copper, which are both essential for maintaining joint cartilage and flexibility, thereby help prevent joint pain.
Food/Supplement Fix: Beef, nuts and spinach are good sources but not enough. Take 2 mg of copper and 5 mg of manganese each day. Within 2 to 3 months, your joints should feel less painful.
Mistake #3: You avoid fish and fat
Why it’s aging you: Fish and healthy oils (like olive) offer the best source of omega-3 essential fatty acids, which help prevent memory loss. Not only is the amount of omega-3s that’s important; the balance between omega-3s and omega-6s (processed foods) is equally crucial.
Food Fix: First, reduce your consumption of refined and processed foods much as possible, and cook with olive or canola oil. Then, eat 3-1/2 ounces of wild salmon and 3-1/2 ounces of herring, sardines, or halibut each week. Add 2 tablespoons of freshly ground flaxseed to cereal, whole grain side dishes, or shakes daily, and garnish salads or cereal with 1 tablespoon of walnuts 5 days a week. Finally, enjoy 9 to 12 almonds 4 times a week.
Supplement Solution: Take at least 2,000 mg of fish oil daily – look for 1,000 mg capsules of combined docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Mistake #4: You favor packaged foods over whole
Why it’s aging you: Packaged foods are high in blood pressure – spiking sodium – and fresh fruits and veggies contain blood pressure – lowering potassium. Most processed foods have added sodium but no extra potassium, so if your meals come from boxes, you’re likely at risk. When your kidneys try to flush out the salt, you lose even more potassium.
Food Fix: Cut your sodium consumption to no more than 1,500 mg per day, and eat seven to nine servings of fruits and vegetables every day.
read article on Yahoo! Shine from The Editors of Prevention: 4 Diet mistakes that age you