We can age better, don’t you agree? It starts with learning how to eat healthy and hydrate better.
Last time I shared the reasons for beginning my better aging journey. I told you about a list of habits I’ve been changing and how delighted I was to see them all written down together. The list was rather long, so I broke them into bite-sized chunks for you. I hope and pray you enjoy reading about two of them here – how to eat healthy and hydrate. As I have time, I will write more in-depth on individual line items to give more details.
I hope the list helps you age better.
How I hydrate to age better
Drink more water
Water is usually all I drink, all day long, every day. I also filter my water, including fluoride, and avoid bottled water because plastic can leach chemicals into the water. I used to only drink water with my vitamins, so this was a huge change for me.
Eliminate sodas
Recently I stopped drinking regular and diet sodas altogether. Diet Mountain Dew was my favorite — I loved it! It was my last hold out for healthy living. Sodas have too many processed and artificial sugars and chemicals- all bad for your body.
Use healthy sweeteners
I use Monk Fruit, Stevia, Erythritol, etc., to splurge on something besides water (like unsweetened tea or lemonade). I just don’t splurge very often. I drink fruit-flavored teas for hot tea, which don’t need anything added, or I may add honey for green tea. For coffee, I tried full cream with a pump or so of a flavored sugar-free sweetener, but I didn’t like it much, so I’ve pretty much given up coffee. I never drank it for the caffeine boost anyway, but I really enjoyed a hot drink on a relaxing morning. Oh well, it’s worth the sacrifice if I can age better.
How to eat healthy and age better
Start Intermittent Fasting (IF)
IF I’d only learned about IF sooner! Intermittent fasting, which allows a much shorter window of time for eating, is a huge part of my life. This shorter window is essential to better eating and good health as insulin is released every time you eat — very bad! Snacking was wreaking havoc on my body which is definitely not how to eat healthy.
So, I snack less and fill up on fiber and protein to prevent hangry pangs between meals. I’ll write future articles about this topic.
Eat healthy Keto
I try to eat in a healthy Keto style which means more vegetables, some meat, healthy fats, and berries. I avoid most sugars, high-carb fruits or starchy vegetables, breads, pasta, potatoes, etc. This was a significant change for me because I love bread. Instead, I eat low-carb bread and wraps, if any bread at all. Fortunately for bread lovers, a wide variety of flours and recipes are available now to help you eat healthy.
Healthy Keto has been a lifesaver. Too many carbs and sugars were destroying me. Check out Dr. Eric Berg on YouTube, who has helped me learn how to eat healthy.
Juice veggies and fruits
I juice veggies like celery for full benefits (because I hate eating some of them!). Fruits are good to juice also. Buy organic for juicing, of course. Try to buy Organic as much as you can. Have you heard of the CLEAN and DIRTY Foods lists? Clean and dirty foods are related to how many pesticides are used. If I buy from the DIRTY list, I insist on choosing ORGANIC.
Eat more salads
I eat more salads with dark leafy greens in them, as well as: peppers, onions, pumpkin seeds, etc. And no croutons — this was so hard for me in the beginning. Eating more nutritious salads is how to eat healthy.
Eat more cruciferous vegetables
Cruciferous vegetables include broccoli, cauliflower, brussel sprouts, and bok choy. These are rich in phytochemicals, vitamins, and they’re antioxidants. If you have difficulty with side effects like gas and bloating, try experimenting with a digestive enzyme.
Eat more fatty fish
Salmon is my favorite, but try trout, mackerel, sardines, anchovies, or herring. I also supplement with Omega-3 (fatty acids) Fish Oil capsules, but some people use Krill or Cod Liver Oil capsules. Fatty fish is critical for brain health, helps reduce anxiety, and is anti-inflammatory. Incorporate more fatty fish to eat healthy.
Inflammation in our bodies causes many health problems; it’s a huge topic. I had never even heard of this issue before last summer when I took a short course related to Alzheimer’s. What I learned was life-changing in how I view everything that affects my health now. So watch for more articles on inflammation.
Eat more healthy fats
I eat healthy fats like avocados, quality dark chocolate (over 70% cocoa- the higher, the better), whole eggs, cheese, Extra Virgin Olive Oil, and healthy nuts (almonds, walnuts, macadamia nuts). Fats are essential for energy and the proper functioning of our organs.
Eat seeds
I also eat more seeds, a great source of healthy fats, fiber, and protein. They contain healthy monounsaturated fats, polyunsaturated fats, and many essential vitamins, minerals, and antioxidants. The most nutritious seeds include flaxseeds, chia, and pumpkin seeds. Incorporating a variety of healthy seeds into your diet can be incredibly beneficial as they are loaded with fiber and protein, both of which are key to promoting healthy weight loss.
Eat more fiber
I eat more fiber from whole plant foods like dark leafy greens, mushrooms, asparagus, brussel sprouts, and beans. I even add fresh kale to parfaits, and juice celery, etc. Fiber is excellent for healthy gut bacteria, helps relieve constipation, is anti-inflammatory, has a low glycemic index (won’t spike insulin), enables you to feel full longer, and so much more.
Snack better
I avoid processed snacks in bags and boxes. Real food is best — the items you find along the perimeter walls of your grocery store. And I’m careful not to eat too many items labeled as “sugar-free”; occasional treats are fine, though unsweetened or natural sweeteners are better because they don’t spike my insulin. As a result, I’ve learned to read food labels to make better decisions. You can’t learn how to eat healthy and continue with poor snacking habits.
In closing
I truly believe we can age better and improve our overall health by making simple yet significant changes in our daily habits. Through my journey, I’ve learned how to eat healthy and discovered the importance of hydration, intermittent fasting, and avoiding processed snacks. I’ve also learned about the benefits of consuming healthy fats, fiber and incorporating a variety of seeds and cruciferous vegetables into my diet. It’s never too late to learn how to eat healthy and start taking care of ourselves, and I hope my journey has inspired you to make positive changes in your life. Remember, small steps lead to big results! You can learn how to eat healthy, too!
FAQs on how to eat healthy and hydrate
1 – What changes can you make to improve your eating and drinking habits?
You can drink more water, eliminate sodas, and use healthier sweeteners. You can incorporate intermittent fasting and adopt a healthy Keto style of eating.
2 – Why should you drink more water?
Because water it is essential for hydration and does not contain any processed sugars or artificial chemicals.
3 – Why should you eliminate sodas from your diet?
Regular and diet sodas are detrimental to your health due to their high sugar content and artificial additives.
4 – What sweeteners can you use instead of sugar?
Natural sweeteners like Monk Fruit, Stevia, and Erythritol to add some flavor to unsweetened tea or lemonade. However, use them sparingly and drink beverages like fruit-flavored teas without any added sweeteners.
5 – How does intermittent fasting contribute to better aging?
Intermittent fasting allows you to limit the window of time for eating, which helps regulate insulin levels and prevent overeating. It has been beneficial for my overall health and well-being.
6 – How do you eat healthy with a Keto approach?
Focus on consuming more vegetables, lean meats, healthy fats, and berries while avoiding high-carb foods, sugars, and processed carbohydrates.
7 – What are cruciferous vegetables, and why include them in your diet?
Cruciferous vegetables, such as broccoli, cauliflower, brussel sprouts, and bok choy, are rich in vitamins, phytochemicals, and antioxidants. They provide numerous health benefits and are a valuable addition to your meals.
8 – Why should you prioritize consuming fatty fish?
Fatty fish, like salmon, trout, and sardines, are essential for brain health, reducing anxiety, and fighting inflammation. You can also supplement your diet with Omega-3 fish oil capsules. Fatty fish is essential if you want to know how to eat healthy.
9 – How to eat healthy and age better by eating good fats?
Healthy fats from sources like avocados, dark chocolate, eggs, and nuts are crucial for energy and proper organ function. They play a vital role in maintaining overall health.
10 – Why should you emphasize incorporating seeds into your diet?
Seeds, such as flaxseeds, chia seeds, and pumpkin seeds, provide healthy fats, fiber, protein, vitamins, minerals, and antioxidants. They support healthy weight loss and offer various health benefits.
11 – How does consuming fiber contribute to better aging?
Fiber from whole plant foods, such as leafy greens, mushrooms, and beans, promotes a healthy gut, aids digestion, reduces inflammation, helps maintain stable blood sugar levels, and keeps you feeling full longer.
12 – How can you approach snacking in a healthier way?
Avoid processed snacks and opt for real food found in the perimeter walls of the grocery store. Read food labels to make informed choices and limit your intake of “sugar-free” items.
I’ll be back soon to discuss how I move and cook better. Be sure to subscribe by email so you don’t miss anything.
My “Better Aging” Journey Series:
- My “Better Aging” Journey (Part 1) – Introduction
- How to Eat Healthy & Hydrate – My “Better Aging” Journey (Part 2)
- Healthy Cooking & Stretching – My “Better Aging” Journey (Part 3)
- Taking Good Supplements – My “Better Aging” Journey (Part 4)
- Better Gut Health – My “Better Aging” Journey (Part 5)
- Getting Better Sleep – My “Better Aging” Journey (Part 6)
Disclaimer: The information provided on the site is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment.
*This article was first published on Medium.