2024-02-12 10:19:47
Creams, miracle foods, youth powders… You can find everything on the anti-aging market, both good and bad. But how to choose? Overview of the most effective products.
Hemp powder or vitamin D: which one to choose for strong bones?
Priority to vitamin D, to consume throughout life in order to properly assimilate calcium and allow good mineralization of bones. If scientists are still struggling to find a consensus on the ideal dose to swallow daily, 2000 IU (50 micrograms), in the form of drops, seems to be a good compromise. Hemp powder can be a useful boost, especially if you eat little or no meat: two tbsp. to s. provide as much protein as a small steak. But be careful not to overuse it either because like deficiency, excess protein accelerates bone demineralization.
To maintain sharp eyesight, sweet potatoes, spinach or blueberries?
The three (not necessarily at the same time), because each of them provides valuable compounds for eye health. Sweet potatoes (like carrots or pumpkins) are rich in carotenoids, particularly beta-carotene, a precursor of vitamin A, essential for maintaining a healthy cornea and preventing cataracts and Macular degeneration (AMD). Spinach, and all green leafy vegetables, provide lutein and zeaxanthin, two powerful antioxidants capable of slowing the aging of the macula (the central part of the retina) and filtering blue light which accelerates eye aging . The skin of blueberries contains anthocyanins, antioxidants that are very good at fighting inflammation of tissues, including those of the eyes.
Retinol or niacinamide: which is better anti-aging in an anti-wrinkle cream?
Victory for niacinamide. Retinol may well be the star of anti-aging cosmetics (it stimulates the production of collagen and elastin proteins), but it also has its share of side effects: increased sensitivity of the skin to light and, in in certain cases, skin dryness, irritation, tingling, peeling… We prefer niacinamide, also called vitamin B3, which slows down the oxidation of cells and attacks the very cause of aging. To be combined with a product that acts directly on the signs of aging, such as hyaluronic acid.
For supple joints, marine collagen or turmeric?
Slight benefit to collagen. This protein, naturally present in bones, ligaments and tendons, gives elasticity to tissues and combats age-related stiffness. Hence the idea of taking it in the form of food supplements to maintain the integrity of the cartilage for as long as possible. Difficult to say if it really works, because long-term studies are lacking, even if the first results are encouraging (Rheumatology and Therapy, 2020). For real anti-aging prevention, you should aim for 10 g per day (in the form of powder or drinkable sticks) for several years. Turmeric, strongly anti-inflammatory, is more indicated for reducing pain than for prevention. A recent study has also shown that it could be as effective as non-steroidal anti-inflammatory drugs in cases of knee osteoarthritis, without identifying which dose or which formulation is most suitable (BMJ Open Sports and Exercise Medicine, 2022).
To oil my neurons, omega-3 or ginseng?
Omega-3, without hesitation. These essential fatty acids have a proven protective effect on heart and brain cells. An American study showed that people who have the highest levels of omega-3 in their blood also have a lower level of brain inflammation and therefore a brain that ages less quickly (Molecular Psychiatry, 2021). To keep the neurons at their best, we rely on a spoon. to s. per day of vegetable oil (rapeseed, flax, camelina, etc.) + a handful of nuts or a portion of fatty fish. To possibly be supplemented with a food supplement mixing EPA and DHA. Ginseng is rather known for boosting microcirculation in the brain and fighting against occasional memory lapses and mental fatigue.
Cell renewal is it better to favor matcha tea or green tea?
It depends. Matcha is more concentrated in antioxidants, but it is also much more expensive. Above all, its anti-aging powers could be limited by the addition of cow’s milk (matcha latte) in order to soften the bitterness: some studies have shown that milk proteins reduce the absorption of antioxidants from tea (Critical Reviews in Food Science and Nutrition, 2017). In short, it is better to focus on green tea, milder, which contains a cocktail of protective molecules against cardio disorders, diabetes, cancers… Two to three cups per day, or even more if you like it and we tolerate it well.
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