No matter at what age you decide to start, healthy living is for everyone. But as we age, we must be mindful about what we’re feeding our bodies. We need more nutrients, vitamins, minerals and support from the foods we eat if we want to age well.
24Life asked celebrity trainer and nutrition expert Jorge Cruise a few burning questions about healthy aging tips, supplements and food for optimal brain health.
24Life: I’m an older client and want to change my health and fitness, but I am not sure where to start—what do you recommend?
Jorge Cruise: I always tell my clients fitness starts in the kitchen. At least 80 percent of your health is from diet. A great start would be to minimize all processed, high-carb and sugary foods. These are the foods that will age you the most. My second recommendation is to start intermittent fasting. Intermittent fasting is when you divide your day into two zones, an eating zone and a non-eating zone. I personally fast for 18 hours and eat during a six-hour window. Once you’ve mastered healthy eating and intermittent fasting, you can incorporate light workouts like walking or running.
24Life: How does intermittent fasting play a role in aging?
JC: Intermittent fasting plays a huge role in the anti-aging process. Studies have proven that intermittent fasting boosts human growth hormone. HGH boosts muscle strength, increases weight loss, strengthens bones, reduces cardiovascular disease, decreases obesity, elevates mood, builds cognitive function and improves sleep.
24Life: Do you take any supplements, and should I be taking supplements? Which ones?
JC: Yes! I personally take a multivitamin, a probiotic, selenium, vitamin D and vitamin B12. My advice is to get bloodwork done to test for any vitamins or nutrient deficiencies. Most people need vitamin A, C, E, D3, B12, E, K, magnesium and omega-3 fish oil. Finding a high-quality multivitamin at your local health food store is a great starting point.
24Life: Are there any foods I should be mindful to add into my diet as I age for brain health?
JC: Your brain is composed of 60 percent fat. Essential fats, also known as omega-3s, are built into every cell membrane in your brain. Omega-3s also help build new cell formation, form the chemicals in our brain and improve nerve transmission. Eating quality foods high in unsaturated and saturated fats will help boost brain health. Be sure to stay away from omega-6, as it increases the risk of dementia and other brain diseases.
24Life: What are your top three tips for healthy aging?
JC: First, eat healthy, unprocessed food. Food can either be medicine or poison to the body. The second tip is to stay hydrated with lemon water. Lemon water will alkalize your lymphatic system; in other words, it flushes your organs and tissues. Lastly, I recommend creating a sleep schedule. This means sleeping and waking up at the same time each day. This is also known as the body’s circadian rhythm. Regulating your sleep cycle helps improve sleep disorders, obesity, diabetes, depression, bipolar disorder and more.
Photo credit: Monika Grabkowska, Unsplash