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Health, Feelings , Diet, Fitness.
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First Step
Do you know what lifestyle factors are making you older than you really are?
The RealAge assessment will identify what's truly aging you then offer personalized recommendations on how you can lower your body's health age.
All you have to do is answer a few questions. Simple, right?
Health, Feelings , Diet, Fitness.
Are you ready to live
healthier and grow
younger?
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A plan to get younger
RealAge arms you with information on the lifestyle choices that are affecting your body’s age. Take years off your RealAge with personalized plans to increase your energy, improve sleep, and create a happier, healthier life!
How Your Diet Can
Help Ease
Inflammation
Maintain a healthy, balanced diet to reduce pain associated with chronic inflammation.
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Healthcare providers agree that inflammation may be the root of most diseases, including chronic pain, rheumatoid arthritis, psoriasis, inflammatory gut disorders, diabetes, heart disease, asthma, obesity and certain cancers. So, what causes inflammation and how can you stop it?
Anti-Inflammatory
Diet Tip: Nuts
When you nosh on walnuts, almonds and other nuts, you're dipping into a goldmine of anti-inflammatory goodness. Nuts are packed with omega-3 fatty acids, phytonutrients and flavonoids. But remember to go easy on this jackpot. Nuts are also high in fat and calories. A small handful a day is all you need to help lower inflammation, cholesterol and blood pressure. As a bonus, they're great sources of fiber and protein, which can help you feel full longer and maintain a healthy weight.
What Do Experts Say?
"Almonds, cashews, macadamia nuts, peanuts, pecans, walnuts and every other type of nut are nutritional treasure troves, rich in healthy fats and phytonutrients," says dietitian . "Each type has its own particular virtue. For example, Brazil nuts are so rich in the mineral selenium that just one nut more than covers your daily allowance for this cancer-fighting mineral."
"And a shout-out to seeds—sunflower, pumpkin, sesame, chia and flax. They're also rich in healthy fats and phytonutrients!"
How Should You Eat Them?
Nuts can go rancid quickly, so store them in airtight containers in your fridge or freezer. They're great raw as a midday snack, but toasting or cooking with them can draw out their flavor. Toss them into salads or whole-grain dishes, blend them with herbs for a hearty pesto, or chop them and use them to coat fish and meat.
What Do Experts Say?
"Almonds, cashews, macadamia nuts, peanuts, pecans, walnuts and every other type of nut are nutritional treasure troves, rich in healthy fats and phytonutrients," says dietitian . "Each type has its own particular virtue. For example, Brazil nuts are so rich in the mineral selenium that just one nut more than covers your daily allowance for this cancer-fighting mineral."
"And a shout-out to seeds—sunflower, pumpkin, sesame, chia and flax. They're also rich in healthy fats and phytonutrients!"
How Should You Eat Them?
Nuts can go rancid quickly, so store them in airtight containers in your fridge or freezer. They're great raw as a midday snack, but toasting or cooking with them can draw out their flavor. Toss them into salads or whole-grain dishes, blend them with herbs for a hearty pesto, or chop them and use them to coat fish and meat.
Anti-Inflammatory
Diet Tip: Avocado
If you've given up fatty foods, good for you! But you're probably missing that greasy goodness. Here's some good news: Avocados are a healthy fat that your body loves.That's because they contain polyunsaturated fatty acids (PUFAs), which provide anti-inflammatory benefits.
Creamy, buttery avocados are also packed with other nutrients that help curb inflammation, including phytosterols. While more research is needed, several studies show that eating phytosterols may lead to lower levels of certain inflammation-boosting proteins. Plus, these plant sterols can block cholesterol from getting into your bloodstream, which means it may help lower your cholesterol levels.
What Do Experts Say?
"Along with olive oil, nuts and seeds, avocados are on my short list of healthiest fats," says dietitian. "Like olive oil, they're mainly composed of monounsaturated fat, which is linked to heart health. Plus, avocados contain a sprinkling of most vitamins and minerals. They're especially rich in folic acid, which is linked to heart health and healthy pregnancies."
How Should You Eat It?
Adding avocados to your diet is easy. Mashing them into a delicious, crowd-pleasing bowl of guacamole is a no-brainer. But they're also great in salads, sushi, sandwiches or wraps. Spread it on toast for a smart midday snack.
Creamy, buttery avocados are also packed with other nutrients that help curb inflammation, including phytosterols. While more research is needed, several studies show that eating phytosterols may lead to lower levels of certain inflammation-boosting proteins. Plus, these plant sterols can block cholesterol from getting into your bloodstream, which means it may help lower your cholesterol levels.
"Along with olive oil, nuts and seeds, avocados are on my short list of healthiest fats," says dietitian. "Like olive oil, they're mainly composed of monounsaturated fat, which is linked to heart health. Plus, avocados contain a sprinkling of most vitamins and minerals. They're especially rich in folic acid, which is linked to heart health and healthy pregnancies."
How Should You Eat It?
Adding avocados to your diet is easy. Mashing them into a delicious, crowd-pleasing bowl of guacamole is a no-brainer. But they're also great in salads, sushi, sandwiches or wraps. Spread it on toast for a smart midday snack.
Anti-Inflammatory
Diet Tip: Garlic
Garlic has been used for centuries to treat a wide range of ailments, from headaches to tumors. And there's some truth to those folk remedies. Research supports garlic's power against bacteria, viruses, cancer and heart disease. Many doctors recommend adding garlic to the diet for people with high blood pressure, high cholesterol or diabetes.
Garlic and onions are top picks for people who have joint problems. Studies show eating lots of these pungent plants may ease swelling. It may also lower your risk of osteoarthritis by protecting the cushiony cartilage in your joints. Limited research also shows that garlic extract may curb inflammatory reactions in your body.
What Do Experts Say?
"Garlic may not be the cure-all it was once thought to be. But studies do show that it may help protect your heart in a few different ways and could also help prevent stomach and colon cancer," says dietitian. "It's the sulfur-containing compounds in garlic that are protective. These are released when garlic is crushed or chopped, so get out the crusher and paring knife!"
How Should You Eat It?
"Ideally, you should eat garlic raw (as in hummus or salsa) because cooking destroys some of the beneficial compounds," dietitian says. "When you do cook it, you can preserve some of the sulfur compounds by first chopping or crushing it, letting it sit for 10 minutes or more, and then adding it in the last few minutes of cooking."
Garlic and onions are top picks for people who have joint problems. Studies show eating lots of these pungent plants may ease swelling. It may also lower your risk of osteoarthritis by protecting the cushiony cartilage in your joints. Limited research also shows that garlic extract may curb inflammatory reactions in your body.
"Garlic may not be the cure-all it was once thought to be. But studies do show that it may help protect your heart in a few different ways and could also help prevent stomach and colon cancer," says dietitian. "It's the sulfur-containing compounds in garlic that are protective. These are released when garlic is crushed or chopped, so get out the crusher and paring knife!"
How Should You Eat It?
"Ideally, you should eat garlic raw (as in hummus or salsa) because cooking destroys some of the beneficial compounds," dietitian says. "When you do cook it, you can preserve some of the sulfur compounds by first chopping or crushing it, letting it sit for 10 minutes or more, and then adding it in the last few minutes of cooking."
Anti-Inflammatory
Diet Tip: Olive Oil
If you're living with an inflammatory condition, especially one that causes pain, olive oil is like liquid gold. It's rich in antioxidant polyphenols, the micronutrients found in colorful fruits and vegetables, which keep inflammation at bay. Plus, some studies show that olive oil may work inside your body in a way that's similar to aspirin or ibuprofen. That's great news for people who don't like popping pain pills.
But the benefits don't stop there. Healthy diets that include olive oil may also lower your bad cholesterol. And polyphenols can prevent heart disease, cancer and osteoporosis. They may even protect against brain diseases and diabetes. As an added bonus, when you swap your tub of butter for a bottle of olive oil, you're cutting saturated fats from your diet. That's a win-win because saturated fats have been shown to trigger pain.
What Do Experts Say?
"This should be the principle oil in your diet -- and luckily, it's a delicious one," says dietitian. "It's comprised mainly of heart-healthy monounsaturated fat, plus antioxidant compounds called polyphenols."
How Should You Eat It?
First, opt for the least processed type of olive oil, known as extra virgin. It usually comes with a higher price tag, but it has the highest amount of polyphenols. If you're on a tight budget, virgin olive oil is the next best option. Steer clear of olive oils labeled "light" or "lite," which are the most processed and offer the fewest health benefits.
Once you've got your bottle in hand, it's easy to swap this oil for others. Add it to pasta sauces, mix up your own salad dressing or use it to sauté. Just don't go overboard, or you could end up with extra calories on your plate.
But the benefits don't stop there. Healthy diets that include olive oil may also lower your bad cholesterol. And polyphenols can prevent heart disease, cancer and osteoporosis. They may even protect against brain diseases and diabetes. As an added bonus, when you swap your tub of butter for a bottle of olive oil, you're cutting saturated fats from your diet. That's a win-win because saturated fats have been shown to trigger pain.
"This should be the principle oil in your diet -- and luckily, it's a delicious one," says dietitian. "It's comprised mainly of heart-healthy monounsaturated fat, plus antioxidant compounds called polyphenols."
How Should You Eat It?
First, opt for the least processed type of olive oil, known as extra virgin. It usually comes with a higher price tag, but it has the highest amount of polyphenols. If you're on a tight budget, virgin olive oil is the next best option. Steer clear of olive oils labeled "light" or "lite," which are the most processed and offer the fewest health benefits.
Once you've got your bottle in hand, it's easy to swap this oil for others. Add it to pasta sauces, mix up your own salad dressing or use it to sauté. Just don't go overboard, or you could end up with extra calories on your plate.
Anti-Inflammatory
Diet Tip: Mushrooms
Research continues to show that mushrooms offer a host of protective benefits from heart disease to diabetes. The meaty shiitake mushroom contains a compound called eritadenine, which may lower your cholesterol by blocking it from getting into your bloodstream. It may also protect against many types of cancer, especially stomach cancer. Both shiitake and cremini mushrooms may have antibacterial and antiviral properties to help you fight off germs like the common cold and the flu.
Oyster mushrooms are another all-star. They may lower your cholesterol, and some studies suggest they may protect against breast and colon cancers. They may also help control your blood sugar levels. One study showed that eating these mushrooms significantly lowered blood sugar levels in people with diabetes. If you have diabetes, talk to your doctor to be sure these mushrooms won't drop your blood sugar too low.
Reishi mushrooms are one of the most impressive varieties when it comes to inflammation. These have been shown to have anti-inflammatory properties stronger than aspirin. They may also help lower your blood pressure.
What Do Experts Say?
"Mushrooms aren't a standard on superfoods lists, like blueberries and kale, but they should be," says dietitian. "They're a good source of copper, which is good for your heart, and selenium, which helps fight cancer. They also contain decent levels of B vitamins and phytonutrients."
How Should You Eat Them?
Mushrooms aren't high enough in protein to swap wholesale for meat, says Jibrin, but their meaty texture can help you cut back. She suggests subbing in mushrooms for half the meat in casseroles, pasta sauces, Sloppy Joes and other dishes.
The best way to take advantage of reishi mushrooms is by drinking them as a tea. They're too bitter and hard to eat, but a hot tea brings out all their goodness.
Oyster mushrooms are another all-star. They may lower your cholesterol, and some studies suggest they may protect against breast and colon cancers. They may also help control your blood sugar levels. One study showed that eating these mushrooms significantly lowered blood sugar levels in people with diabetes. If you have diabetes, talk to your doctor to be sure these mushrooms won't drop your blood sugar too low.
What Do Experts Say?
"Mushrooms aren't a standard on superfoods lists, like blueberries and kale, but they should be," says dietitian. "They're a good source of copper, which is good for your heart, and selenium, which helps fight cancer. They also contain decent levels of B vitamins and phytonutrients."
How Should You Eat Them?
Mushrooms aren't high enough in protein to swap wholesale for meat, says Jibrin, but their meaty texture can help you cut back. She suggests subbing in mushrooms for half the meat in casseroles, pasta sauces, Sloppy Joes and other dishes.
The best way to take advantage of reishi mushrooms is by drinking them as a tea. They're too bitter and hard to eat, but a hot tea brings out all their goodness.
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