Does Your Diet Add Years to Your Life?
The secret to longevity is something many of us wish for. The key to this is not seeking the mythical fountain of youth; it is something much simpler - making healthier lifestyle choices. Studies have shown that changing dietary habits, exercising, avoiding smoking, getting adequate sleep, and limiting your alcohol intake can improve your overall health and help pave the way for longer life.
Recent studies focusing on diet and lifespan have found that consuming a healthier diet could prolong your life by up to six to seven years in 40–60-year-old adults and younger adults by up to ten years.
The academics amalgamated the data from various studies on the correlation between life expectancy and diet. The authors developed an "Optimal" diet for improving longevity based on their research, consisting of an increased intake of whole grains (brown rice, oats, barley), nuts, legumes (beans, peas, and lentils), and less red and processed meat. The researcher compared this diet against a typical western diet containing a lower fruit and vegetable intake, high-fat dairy, and highly processed and sugar-containing pre-packed foods.
What are "Optimal" Foods?
From the research, we know that "Optimal" foods, when increased in our diet over a period, could improve our longevity and support our wellbeing; so, what are these miracle foods?
Whole grains: Also known as complete grains, they contain the bran, germ, and endosperm. They have a broader spectrum of vitamins, including B's, iron, folate, selenium, potassium, magnesium, and soluble fiber. Try to fill your bowls with brown rice, quinoa, oats, barley, buckwheat, and spelt. A little tip to get more whole grains in the diet - swap your regular pasta and bread for wholemeal and opt for brown rice over white. Every little bit helps!
Nuts: Fuel for the body! Nuts contain protein, vitamins, minerals, fiber, and good fats. As a result, they help regulate body weight by burning energy, moderating food intake, and protecting against cardiovascular disease.
Legumes: These unassuming, natural wonder foods are packed with goodness. Typically low in fats and high in protein, legumes contain the essential nutrients; folate, potassium, and magnesium, all highly beneficial to the cardiovascular system. They are also an excellent source of soluble and insoluble fiber -keeping your digestive system healthy. Beneficial legumes include chickpeas, beans (kidney, navy, black, soy), lentils, peas, and fresh green beans! Legumes are so versatile they can be eaten with any meal and are a brilliant substitute for meat.
Fruit and vegetables: Make your meal colorful! The more colors, the more nutrient-rich your meal will be! Fruit and vegetables supply your body with a multitude of vitamins, minerals and antioxidants, and beneficial fiber. When consumed daily (with each meal), they can significantly reduce the risk of heart disease, stroke, some cancers, and digestive issues.
Fish: Swapping your red or processed meats for more fish means you will be consuming more omega 3's in your diet, and your brain, heart, and nervous system will thank you! Eating more fish has long been linked with longevity due to its healthy oils, protein, vitamin D, and dense mineral profile.
Which Foods Can Impair Your Longevity?
Processed meats include packaged ham, salami, and sliced deli meats.
High fats (saturated) include commercial pastries, doughnuts, packaged snacks, and fried foods.
Refined sugar which is found in snack foods, soda, condiments and sauces and many fast foods.
Antioxidants : Cellular Health and Aging
Although the studies can't pinpoint why diet can directly improve your lifespan, a diet high in antioxidants may be a contributing factor. Research has shown that they may reduce or prevent cell damage in humans, a significant cause of aging. Increasing foods high in antioxidants may help to improve your longevity. Some of the highest-containing antioxidant foods are:
Berries: such as blueberries, strawberries, raspberries, and blackberries
Vegetables and Greens: Spinach, kale, beetroot, and broccoli contain the highest amounts. Fruit – Many Fruits: specifically tomatoes
Nuts
Green Tea
Dark Chocolate
Live Your Best Life and A Longer One!
The quest to defy aging is very real. Longer life means more time with our loved ones and more time to follow our dreams and see and experience life's greatness. So, even though changing our diet may prove a difficult task, the benefits of embracing a healthier, cleaner wholefood diet may just provide you with the answers to that elusive Fountain of Youth and longevity.