The superfood-infused team of writer Tracey McQuitter and her mother, Mary, knows how to stop the passage of time. For thirty years they followed a plant-based diet, maintaining and optimizing their physical and mental youth. According to doctors, 81-year-old Mary is in such good health, as if she were three decades younger. Mother and daughter share the secrets of their youth and health in their book Ageless Vegan.
1. A whole, plant-based diet is the key to success.
Many believe that aging inevitably entails a decline in mental and physical health, including loss of bone density, visual impairment, and diseases like Alzheimer’s. “Because it happens to most people, everyone is used to thinking that it is natural. But this is not so, ”Tracy is sure. She believes that eating whole, plant-based foods (and cutting out processed foods like sugar and white flour) helps fight aging.
Replace processed sugar in your diet with sweet fruits and white rice with brown rice (or other healthy whole grains and bran). “The natural sugar in fruits and vegetables is actually very healthy. They do not raise blood sugar levels due to the natural fiber content of such foods,” says Tracey.
2. Start eating right – it’s never too early and never too late.
As soon as you embark on a plant-based lifestyle, your health immediately begins to improve. Since the effects add up, the longer you lead a healthy lifestyle, the more results you will see.
To change your eating habits, Tracy advises not to start by eliminating foods from your diet, but by adding new and healthy ones. So start adding more fruits, vegetables, whole grains, beans, and nuts to your meals. Incorporate healthy new foods into your diet instead of depriving yourself of what you love.
3. Calmness and activity.
In addition to eating whole, plant-based foods, avoiding stress and exercising regularly is essential to prevent diseases that occur in old age.
Tracy recommends finding a way to relax that is comfortable for you, such as meditation. Practicing mindfulness and not letting your mind wander into the future or past can come in many forms, she says, even while you’re doing the dishes.
Exercise and relaxation, along with good nutrition, are the three main ingredients that slow down the aging process. Tracy recommends thirty to sixty minutes of physical activity three to five times a week.
4. Eat the rainbow!
The bright colors of plant foods indicate that they contain an overwhelming amount of nutrients. “Reds, blues, purples, whites, browns, and greens represent various health-promoting substances,” says Tracey. So eat fruits and vegetables of all colors, and your body will receive all the variety of healthy elements.
As Tracey advises, you should have at least three bright colors on your plate at every meal. At breakfast, for example, enjoy a nice cold smoothie with kale, strawberries and blueberries.
5. Staying within budget.
In old age, the budget of many people becomes limited. And one of the bonuses of a diet based on whole plant foods is savings! By focusing on raw foods, you will be able to spend noticeably less. Buying raw fruits and vegetables, nuts, beans, and whole grains will be much cheaper than buying processed foods.
6. Keep your fridge full of superfoods.
Turmeric prevents and reduces the symptoms of Alzheimer’s disease. Tracy recommends adding a quarter teaspoon of this delicious spice to your meals, along with pepper, several times a week.
Celery has powerful protective properties and helps the body fight inflammation that leads to dementia. Try eating it with hummus or lentil pate.
To combat bone loss in women, Tracy recommends eating plenty of dark green foliage that is high in vitamin K. Eat the leaves deep-fried or raw, steam or add to smoothies in the morning!