We all know that diet plays an important part of getting results and living a fit, healthy, and vibrant life. What’s less clear are the right foods to eat to achieve those desired results and support healthy aging. Part of what muddies the nutritional waters are the never ending stream of fad diets and nutrition “hacks” promoted on blogs, news outlets, and social media.
We’re here to cut through the nonsense and give you the honest, easy-to-understand foods that do (and don’t!) support aging and longevity.
Let’s get started with foods that don’t support longevity.
Foods That Accelerate Aging
The following foods could be considered “anti” anti-aging foods. By that we mean that these foods offer little nutritional value (i.e. they deliver “empty” calories that contribute to your total daily energy intake but do little to support healthy aging).
While these foods may be “OK” in very limited amounts, they’re basically throwaway calories, which is to say that if you never ate these foods, you’d still live a long, healthy, and results-filled lifestyle.
#1 Alcohol
Significant portions of the population regularly consume alcohol. It’s a social convenience that’s a part of happy hours, business functions, dinners, and other get-togethers with family and friends. In fact, estimates indicate that 86% of individuals 18 years of age or older have consumed alcohol in the past month.[1]
Now, a drink or two can also help take the edge off for those of us who are more introverted, and some premium liquors/craft cocktails can taste absolutely delicious, but let’s be clear -- alcohol offers no life-extending benefits.
Yes, there are also epidemiological studies indicating that “moderate” drinking is associated with longer lifespans than those who binge drink or completely abstain. Remember, though, that associations do not imply causation.
Recent studies have shown that both binge drinking and long-term alcohol consumption accelerate biological aging.[2] Specifically, daily consumption of liquor for five years was associated with a four-month acceleration in biological aging. This translates that you being one year older if you drink daily for 15 years. Interestingly, drinking wine did NOT have an impact on biological aging. This may be due to higher levels of antioxidants and polyphenols in red wine compared to “hard” liquor like bourbon, vodka, gin, etc.
Something else to consider is that high levels of alcohol intake can also cause dehydration, impaired muscle recovery, encourage overeating, and liver damage.
If you do imbibe, which many of us do, please do so responsibly and with the understanding that it isn’t necessarily the best thing for those seeking the most “optimal” anti-aging diet.
#2 Hyper-Processed Foods
“Processed foods” are akin to “four letter words” in the nutritional realm, meaning they have a horrible reputation. It’s true that a diet focused around processed foods -- chips, cookies, crackers, fried foods, etc. doesn’t have much to offer in the way of protein, fiber, micronutrients, etc. -- though they (usually) are packed with salt, sugar, fat, and lots of calories. And, we all know that consuming too many calories can lead to unwanted weight gain, which contributes to insulin resistance, metabolic syndrome, and a whole host of other lifestyle-induced complications.
But, will the occasional brownie, cookie, french fry or other “processed” food condemn you to an early grave?
No.
Just understand that hyper-processed foods should make up a small fraction of your diet. Also, keep in mind that just because something is “processed” doesn’t make it inherently bad. Most of the whole foods we eat -- lean steak, chicken breast, wild Alaskan salmon, etc. have undergone a bit of processing to land on the grocery store shelves, but there is a vast difference between a raw piece of meat and a twinkie.
#3 Saturated Fat
Saturated fat intake is a complicated topic. For decades it was believed to be artery-clogging. More recent research disputes these findings.[3] This is to say that saturated fat may not be as heart health-promoting as monounsaturated fats and omega-3 fatty acids, eating some full-fat dairy or red meat won’t have you heading straight for a coronary.
In fact, the body does require a certain amount of saturated fat for essential functions, such as synthesizing hormones, like testosterone.
As with anything, though, consuming too much can have deleterious effects on your health and longevity. For these reasons, experts recommend getting ⅓ of your daily fat intake from saturated fat. The rest should be from monounsaturated and polyunsaturated fats.
Foods That Support Longevity
Fruits & Vegetables
Fruits and veggies are nutritional powerhouses, containing high amounts of fiber, vitamins, minerals, polyphenols, and antioxidants. Antioxidants, in particular, help to neutralize free radicals and combat oxidative stress, both of which are known to contribute to accelerated aging.
Research also shows that diets high in fruits and vegetables are associated with lower risks of chronic disease and longer lifespans.[4] The Mediterranean Diet emphasizes fruits, veggies and whole grains, and it continues to rank as the best diet for diabetes, weight loss, joint support, and overall health.[5]
Lean Protein
Muscle loss is a major concern for aging adults. Regular resistance training and adequate protein intake are vital for maintaining muscle mass (a key marker of longevity) as we get older.
However, our bodies become less efficient at utilizing protein as we age, which means our protein requirements increase with each passing decade.
The best sources of protein are “complete” proteins, meaning they supply the body with all of the essential amino acids (EAAs) it requires to support protein synthesis. This includes:
- Fish and shellfish
- Lean red meat
- Poultry
- Eggs
- Dairy
Research also supports the use of protein supplements in aging adults, stating, “...the use of dietary protein supplementation can further augment protein anabolism but can also contribute to a more active lifestyle, thereby supporting well-being and active aging in the older population.”[6]
We offer a variety of great-tasting protein supplements to fit any diet, including:
Omega-3 Fatty Acids
Salmon, sardines, mackerel and other types of fatty fish contain omega-3 fatty acids that support a healthy inflammatory response, aid cardiovascular health, and may help promote anti-aging benefits. Additionally, omega-3 fats may help defend against UV damage as well as promote stronger, healthier hair growth.[7,8]
Current recommendations from the American Heart Association are to consume at least two portions of fatty fish per week to ensure you’re getting enough omega-3 fatty acids. Other health agencies, including the World Health Organization (WHO) and European Food Safety Authority (EFSA), recommend a minimum of 250–500mg combined EPA and DHA per day for healthy adults.
Significant portions of the population fail to meet the recommended intakes of omega-3 fatty acids due to a combination of reasons, the most prevalent of which are a dislike of seafood and cost.
1UP Omega-3 provides a convenient and affordable option to support the body’s omega-3 needs. Each dose provides 2,000mg of high-strength omega rich fish oil concentrate, including 720mg EPA and 480mg DHA.
Coffee
Who doesn’t love a great cup of coffee?
It’s energizing, comforting, and the way many of us choose to begin our day.
In addition to its energy, focus, and mood-enhancing properties, coffee also contains high amounts of polyphenols and chlorogenic acids that offer multiple benefits, even in the realm of anti-aging. In fact, research has noted an link between coffee consumption and improved skin appearance.[9]
Other studies have found an association between regular coffee intake and increased lifespans.[10]
While many of us like to drink our coffee black, those who want to lighten the intensity or sweeten the flavor (but also keep calories in check) can mix in ½-1 serving of protein powder.
Takeaway
Nutrition plays a critical role in anti-aging and longevity. Eating the right foods and limiting the “wrong” foods is important, but you also need to be mindful of overall daily calorie intake since body composition and overall body weight also impact how quickly your body ages.
The 1UP Fitness App makes calorie counting and macro tracking easier and more convenient than ever. And, if you need help figuring out the right amount of calories to eat for your needs and goals, the app does that as well…for FREE!
References
- Substance Abuse and Mental Health Services Administration (SAMHSA). 2018 National Survey on Drug Use and Health (NSDUH): Table 2.1B - Tobacco Product and Alcohol Use in Lifetime, Past Year, and Past Month among Persons Aged 12 or Older, by Age Group: Percentages, 2017 and 2018. 2018.
- Nannini DR, Joyce BT, Zheng Y, Gao T, Wang J, Liu L, Jacobs DR, Schreiner PJ, Liu C, Dai Q, Horvath S, Lu AT, Yaffe K, et al. Alcohol consumption and epigenetic age acceleration in young adults. Aging (Albany NY). 2023 Jan 5; 15:371-395 . https://doi.org/10.18632/aging.204467
- Astrup A, Magkos F, Bier DM, Brenna JT, de Oliveira Otto MC, Hill JO, King JC, Mente A, Ordovas JM, Volek JS, Yusuf S, Krauss RM. Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review. J Am Coll Cardiol. 2020 Aug 18;76(7):844-857. doi: 10.1016/j.jacc.2020.05.077. Epub 2020 Jun 17. PMID: 32562735.
- Ekmekcioglu C. Nutrition and longevity - From mechanisms to uncertainties. Crit Rev Food Sci Nutr. 2020;60(18):3063-3082. doi: 10.1080/10408398.2019.1676698. Epub 2019 Oct 21. PMID: 31631676.
- https://www.usnews.com/info/blogs/press-room/articles/2024-01-03/u-s-news-reveals-the-2024-best-diets
- Strasser B, Volaklis K, Fuchs D, Burtscher M. Role of Dietary Protein and Muscular Fitness on Longevity and Aging. Aging Dis. 2018 Feb 1;9(1):119-132. doi: 10.14336/AD.2017.0202. PMID: 29392087; PMCID: PMC5772850.
- Rhodes LE, Shahbakhti H, Azurdia RM, Moison RM, Steenwinkel MJ, Homburg MI, Dean MP, McArdle F, Beijersbergen van Henegouwen GM, Epe B, Vink AA. Effect of eicosapentaenoic acid, an omega-3 polyunsaturated fatty acid, on UVR-related cancer risk in humans. An assessment of early genotoxic markers. Carcinogenesis. 2003 May;24(5):919-25. doi: 10.1093/carcin/bgg038. PMID: 12771037.
- Kang JI, Yoon HS, Kim SM, Park JE, Hyun YJ, Ko A, Ahn YS, Koh YS, Hyun JW, Yoo ES, Kang HK.Mackerel-Derived Fermented Fish Oil Promotes Hair Growth by Anagen-Stimulating Pathways. Int J Mol Sci. 2018 Sep 14;19(9):2770. doi: 10.3390/ijms19092770. PMID: 30223485; PMCID: PMC6164340.
- Fukushima Y, Takahashi Y, Hori Y, Kishimoto Y, Shiga K, Tanaka Y, Masunaga E, Tani M, Yokoyama M, Kondo K. Skin photoprotection and consumption of coffee and polyphenols in healthy middle-aged Japanese females. Int J Dermatol. 2015 Apr;54(4):410-8. doi: 10.1111/ijd.12399. Epub 2014 Jul 11. PMID: 25041334.
- David Chieng, Rodrigo Canovas, Louise Segan, Hariharan Sugumar, Aleksandr Voskoboinik, Sandeep Prabhu, Liang Han Ling, Geoffrey Lee, Joseph B Morton, David M Kaye, Jonathan M Kalman, Peter M Kistler. The impact of coffee subtypes on incident cardiovascular disease, arrhythmias, and mortality: long-term outcomes from the UK Biobank. European Journal of Preventive Cardiology, 2022; DOI: 10.1093/eurjpc/zwac189
