As a plastic surgeon, my work includes many types of so-called anti-aging procedures. But they don’t actually reverse aging. While they may make you look younger, the cells in your body will not function the way younger cells do.
In my 20 years of studying longevity and antiaging practices, one of the most important things I’ve learned is that food is medicine. Eating the wrong foods can age your insides, degrade your skin and even shorten your life.
Here’s what you won’t find me eating:
1. Burnt and burnt foods
Burning or burning foods, especially grilled meat or pan-seared bacon, causes the formation of heterocyclic amines, which have been shown to cause cancer and accelerate the aging process.
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An occasional old fashioned summer cookout is fine, but the cooking techniques I recommend are boiling, steaming, slow cooking, and low to medium heat roasting. And of course, eat your food raw.
2. Drinks with sugar
Refined carbohydrates and sugar increase aging through inflammation and a process called glycation. However, the average American consumes 152 pounds of sugar each year, and about 20% of our daily calories come from sugar-sweetened beverages alone—soda, sports drinks, sweet teas, sweetened coffee drinks, and juices.
One study attributed 184,000 deaths each year to the effects of drinking sugary drinks, which have been shown to cause or contribute to obesity, heart disease, cancer and type 2 diabetes.
3. Light meals
This falls into the category of ultra-processed foods and some of the most common are pies, cakes, candy, chips, cookies, donuts and granola bars.
These contain preservatives and other chemicals produced in laboratories and factories to help extend shelf life. They are also low in fiber, which is an important prebiotic for your beneficial gut bacteria. Low-fiber foods are more likely to cause blood sugar and insulin spikes.
4. Most dairy foods
You hope I don’t say anything bad about cheese? Well, get ready. Dairy products are incredibly popular, but I think, by any measure, we eat too much of them.
While there is some research that dairy products can be a good source of nutrition, they also contain a lot of sugar (in the form of lactose, which many people are intolerant to) and a potentially inflammatory protein called casein.
But if you’re going to eat dairy, yogurt (especially without added sugar) may be the best kind.
5. Super salty foods
A little salt won’t hurt anyone, but too much is a disaster for skin as well as aging. It causes water retention, which results in bloating and flatulence.
Have you ever noticed that your eyes are puffy in the morning after eating a Chinese takeout dinner? This is because of all the salt and MSG (monosodium glutamate, which contains sodium).
6. Refined grains
These are grains that have been stripped of their nutrients and fiber, made into white flour, including most baked goods, pasta and white rice. Refining grains removes the bran and germ, where most of the fiber and essential nutrients are located.
While white flour leads to a lighter product that tastes less heavy and heavy, it also digests faster, causing a greater spike in glucose and subsequently a greater spike in insulin.
Foods that help you age slower and live longer
You want to feed your body foods that promote cell renewal.
When I go grocery shopping, I like to include a good mix of fruits (apples, blueberries, kiwi, grapefruit, and cantaloupe), vegetables (arugula, broccoli, carrots, and spinach), and grains (wild rice, oatmeal, brown rice, and quinoa).
With eggs, meat, poultry, and seafood, I like to go grass-fed, pastured, or wild-caught when possible. I especially like salmon, mackerel and sardines, as well as lean fish like cod, halibut and tilapia.
Of course, I understand that we only have one life to live on this planet, and there is definitely joy in having a slice of cake at your daughter’s birthday party, a greasy burger with your friends, or a spoonful on vacation. A tasty splurge is perfectly fine every now and then!
Dr. Anthony YuonMD, is a board-certified plastic surgeon, award-winning author, and anti-aging expert. Recognized as a leader in the field, he is highly regarded for his honest approach and ability to speak about all areas of health and wellness, not just plastic surgery. He hosts the popular podcast The Doctor Yuon Showand has appeared on TV shows such as Live with Kelly and Mark, The Rachael Ray Show, The Doctors and many more. He is also the author of “Younger for life: Feel great and look better with the new science of auto-rejuvenation.”
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Adapted from Younger for Life: Feel Great and Look Your Best with the New Science of Autojuvenation, by Anthony Youn. Copyright 2024 by Anthony Youn. Used with permission from HarperCollins/Hanover Square Press.