Ageing Gracefully: Ultra Processed Foods Undeniable Impact on Health and Wellness

In the quest for eternal youth, the conversation often revolves around skincare rituals, fitness regimens, and miracle products. However, most discussions miss the crucial, yet subtler, contributor to graceful ageing—our diet. The food we consume today can either set the stage for an active and vibrant tomorrow, or it can pave the way for an uphill battle against sickness and sluggishness. To age gracefully, it's time to turn our attention to the plate in front of us, and reconsider our stance on ultra processed food.

'To process' means to treat or prepare a series of items according to a specific method, so it follows that all food is processed to some extent. However, when we talk about ultra processed food (UPF), we're referring to an entirely different beast—a beast that's regularly linked to a litany of health issues. Ultra processed food is replete with ingredients that are either unrecognisable or require an advanced degree in biochemistry to understand. It's food that no longer resembles the whole foods from which it was derived, having undergone multiple processes of industrial creation. These foods align with what Michael Pollan famously called 'edible food-like substances,' and they're the rationale behind calls for a dietary revolution.

To fit into the 'ultra' category, processing must be both extensive and pervasive. This means it often involves:

• High levels of refining, with added sugars, fats, oils, salt, anti-oxidants, stabilisers, preservatives, anti-caking agents, flavours, and nutrients to restore the texture and taste to make the final product hyper-palatable
• The use of additives with little or no nutritive value
• The use of cheapest/engineering forms of oils, sugars, or fats
• The replacement of real food with engineered components that result in a product needing less processing than the real ingredient would have
• Ready-to-consume (e.g. microwaveable) products that contribute to the real profile of the final diet

In essence, UPF is engineered to be addictive and drive overconsumption (1).

To age gracefully speaks to more than just the physical appearance—it encapsulates our desire to maintain energy levels, cognitive function, and a robust immune system. Contrary to popular belief, ageing isn't the mere ticking of the clock. It's the culmination of the molecular impact of our environment and lifestyle. Such impacts can be observed through the sheen of our hair, the clarity of our eyes, the suppleness of our skin, as well as the intricacies of our physiology. Ageing gracefully means living in harmony with these processes, not against them.

Our skin grows increasingly vulnerable to the passage of time and our diet plays a starring role in determining its health and appearance. A diet abundant in antioxidants, healthy fats, and hydration supports the skin's resilience, reduces inflammation, and combats oxidative stress, delaying the onset of wrinkles, fine lines, and age spots. Conversely, a diet high in refined sugars, unhealthy fats, and processed ingredients can exacerbate these symptoms, leading to a weathered and uneven complexion at a comparatively early age.

Our chronological age rarely aligns with our biological age, also known as our 'inner age.' This concept measures the impact of ageing on our physiology, often revealing that our bodies may be older or younger than our birth certificates suggest. Our day-to-day dietary habits offer a glimpse into whether our biological age will eventually outpace our chronological age. A diet fuelled by whole, nutrient-dense foods consistently places the biological clock in reverse, supporting heart health, cognitive function, and overall vitality. In contrast, a diet rich in UPF accelerates the ageing process, leaving an indelible mark on our bodies that is difficult to reverse.

Tiredness and fatigue are often seen as a natural part of ageing, but this isn't necessarily the case. They can be symptoms of an ailing diet—too high in foods that spike our blood sugar and leave us crashing soon after (2). Conversely, a balanced diet that emphasises whole foods and minimises UPFs can provide sustained energy levels, promoting an active lifestyle that is essential to graceful ageing.

The preponderance of UPF in our diets has dire consequences, serving as a precursor to a myriad of health conditions that impede our pursuit of a long, active life. Among the most troubling health outcomes linked to UPF consumption are heart disease, obesity, diabetes, and even certain forms of cancer. This array of health complications isn't merely coincidental; they are intricately linked to the ingredients and methods used to create ultra processed products.

Ultra processed foods often contain high levels of refined sugars, unhealthy fats, and various chemical additives. These ingredients can exacerbate inflammation (3), a process that, when chronic, underpins many age-related diseases. Diets rich in whole foods, on the other hand, are abundant in nutrients that combat inflammation, offering a protective benefit for our long-term health.

UPF's high calorie density and hyper-palatable nature are a perfect storm for overeating and weight gain, a trend that is mirrored in the worldwide obesity epidemic. Weight gain is not simply a concern for our waistlines; it is a gateway to a host of health problems that includes cardiovascular disease, type 2 diabetes, and certain cancers, all of which can shorten our healthspan and lifespan (4).

The composition of UPF has been shown to disrupt our metabolic functioning, leading to insulin resistance and dysregulation of hunger and satiety hormones (5). These metabolic changes set the stage for type 2 diabetes, a condition that often heralds the decline of other organ systems, serving as a harbinger of accelerated ageing.

Shifting away from UPF might seem like an insurmountable task in the face of convenience and cultural norms. However, the transition towards a diet that promotes graceful ageing is entirely achievable and immensely rewarding. The key lies in recognizing that each meal is an opportunity to nourish, heal, and protect our bodies.

Whole foods form the foundation of a diet that supports graceful aging. By consuming an array of fruits, vegetables, legumes, nuts, seeds, and whole grains, we provide our bodies with a spectrum of nutrients integral to our long-term health. These foods are rich in antioxidants, fibre, and phytonutrients that work synergistically to support our cellular health and reduce the risk of chronic disease (6).

Preparing meals from scratch can be an empowering strategy to regain control of our diets. It allows us to monitor the ingredients we consume, weigh the nutritional value of our meals, and personalise our food to suit our tastes and health goals. Engaging in the process of cooking also fosters a deeper appreciation for the nourishment our meals provide, leading to more mindful eating habits.

Acknowledging that dietary perfection is an illusion is essential. There will be moments when convenience or social contexts encourage the consumption of UPF, and that's okay. The goal is not to eliminate these foods completely, but to understand their role as occasional treats rather than dietary staples. This perspective allows for flexibility while maintaining the overarching goal of nourishing our bodies for graceful ageing.

Longevity is more than a number; it's a state of being that allows us to remain sharp, agile, and vital well into our senior years. Our lifestyle choices, including our diet, can significantly influence our trajectory towards longevity and active ageing.

A diet rich in whole foods complements an active lifestyle, providing the nutrients and energy necessary to participate fully in life. The synergy between exercise and nutrition cannot be overstated, with each element reinforcing the benefits of the other in the pursuit of active ageing.

The ageing process is not solely within the realm of physical changes; it encompasses social and emotional well-being, too. Strong social connections and mindfulness practices can counteract the psychological stressors that contribute to premature ageing. Sharing meals with loved ones and savouring the flavours of our food in a state of presence can enhance both the nutritional and social aspects of our diets.

Forming healthy eating habits is a process that begins with small, actionable changes that eventually become ingrained in our daily routine. By focusing on consistency rather than perfection, we can gradually reshape our food choices to align with our long-term health and ageing goals.

Scientific literature continues to underscore the relationship between diet and the aging process. Research has elucidated the mechanisms behind diet's impact on health and longevity, offering compelling evidence for re-examining our relationship with ultra processed foods.

Epidemiological studies consistently link diets high in ultra processed foods with an increased risk of chronic diseases and a reduced life expectancy. Conversely, longevity studies have identified dietary patterns associated with health and resilience, such as the Mediterranean diet (7), which emphasises whole foods and healthy fats.

Emerging research in the field of nutritional psychiatry suggests that our dietary choices can also influence our cognitive health and emotional well-being as we age. Diets that prioritise brain-healthy nutrients have shown promise in supporting cognitive function and reducing the risk of age-related neurodegenerative diseases.

Taking a longitudinal approach to diet and ageing allows us to consider the cumulative effects of our food choices over the years. It prompts us to reflect on the dietary patterns that have brought us to our current stage of life and the changes necessary to support our future health and vitality.

Shifting towards a diet that promotes graceful ageing is a process that begins with awareness and is sustained by actionable steps. Here are some practical recommendations to initiate the transformation of your diet:

Begin by assessing the contents of your kitchen. Identify ultra processed foods and consider healthier alternatives. Stock your shelves with whole grains, legumes, and an assortment of fruits and vegetables.

Take time to plan your meals for the week, incorporating a diverse array of ingredients. Set aside a day for meal prep to ensure that nourishing meals are readily available.

Educate yourself on the ingredients in your food. Look out for hidden sugars, unhealthy fats (especially trans fats), and unnecessary additives that are indicative of ultra processed foods.

Proper hydration is foundational for graceful ageing. Aim for at least eight glasses of clean filtered water a day and opt for hydrating foods like cucumber and watermelon.

Antioxidant-rich foods and healthy fats are allies in the quest for graceful ageing. Include a variety of colourful produce and sources of omega-3 fatty acids in your diet.

Our dietary choices have a profound influence on how we age. Ultra processed foods, with their concoction of unhealthy ingredients, lead us down a path of premature ageing and chronic illness. By prioritising whole, minimally processed foods, we set the stage for a life that is not simply long, but one that is vibrantly and gracefully lived. It is within our control to make these changes, and the benefits to our well-being and longevity are too significant to ignore.

In conclusion, our plate is a powerful tool in the arsenal of graceful ageing. It's time to harness its potential and make dietary choices that support the health of our skin, our energy levels, and our overall well-being. With each meal, we have the opportunity to nourish our bodies and embody the vibrancy of a life well-lived. The choice is ours, and the time to act is now.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients. https://www.greathealthnaturally.co.uk/

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

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‌7) Capurso, C., Bellanti, F., Lo Buglio, A., & Vendemiale, G. (2019). The Mediterranean Diet Slows Down the Progression of Aging and Helps to Prevent the Onset of Frailty: A Narrative Review. Nutrients, 12(1), 35. https://doi.org/10.3390/nu12010035