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Aching joints, forgetfulness and fatigue have come to be accepted as part of ageing. But what you eat – or don’t eat – can either slow down the ageing process or make you feel old before your time. ‘We eat too many processed foods,’ says director of Yale University’s Prevention Centre David Katz, MD. ‘They’re often high in calories and low in nutrients such as vitamin B12 and omega-3s, so we end up with islands of deficiencies in a sea of excess.’ These deficiencies can lead to symptoms we associate with ageing, but a healthier diet and, in some cases, supplementing nutrients will help put the spring back in your step.

Less energy?

If you feel you have less energy than you should, you may be deficient in vitamin B12. B12 helps the central nervous system function properly, keeping your brain healthy. Fatigue is the most common sign of a vitamin B deficiency.

Aim to eat two servings of low-fat dairy like yoghurt or cottage cheese a day. If that doesn’t help, visit your GP, who may suggest vitamin B injections or supplements.

Aching joints

Manganese and copper are vital for keeping joint cartilage healthy, and in many cases supplementing these nutrients can reverse the deterioration of joints and ease pain. With support, the body can heal wear and tear to joints that comes with age. Ask your GP to test for deficiency of these nutrients and to rule out an inflammatory condition.

In the meantime, if your joints ache, eat plenty of nuts, spinach and beef. You can also take a multivitamin containing manganese and copper, just be sure not to start supplementing large amounts without consulting a physician.

Forgetfulness

Omega-3 fatty acids are the brain’s building blocks. If you have an omega-3 deficiency, your brain function and memory will suffer. The right balance between omega-3 fatty acids and omega-6 fatty acids is crucial, and as the western diet tends to be very high in omega 6, imbalance is very common. Taking an omega-3 supplement will correct this problem, keeping your brain healthy, and also helping prevent heart disease and inflammation associated with ageing.

Eating a healthy diet with plenty of lean protein, low-fat dairy and fresh fruit and vegetables will go a long way towards keeping you young for longer. If your diet is in need of an overhaul but you don’t know where to start, try using a food pyramid as a guideline.

Tags: balanced diet, vitamins