Longevity is not a linear concept, and some people naturally live longer than the others – however, apart from genetics, a lot of factors come into play when it comes to longevity – these include fitness levels, diet, exercise and more. Once we reach the age of 40, our body naturally slows down, and hence it becomes all the more important to take care of ourselves through nutrition, regular testing and daily exercise. And when it comes to diet, there are some foods that can help one live longer, and they are backed by science. Take a look…Whole Grains: Essential for heart and gut healthThe aging process slows down when whole grains, such as oats, brown rice, barley and whole wheat, provide fiber, vitamins and antioxidants. Research in UK indicates that daily consumption of whole grains decreases the chances of developing heart disease, stroke and type 2 diabetes, which are leading causes of mortality. The consumption of whole grains supports gut health, because they serve as food for beneficial bacteria, which leads to better digestion and decreased inflammation.
Nuts: Nutrient-dense powerhouses for longevityThe combination of healthy fats, protein, fiber, vitamins and antioxidants makes nuts, including almonds, walnuts and pistachios an excellent choice for nutrition. Research indicates that nut consumption leads to decreased chances of developing cardiovascular diseases and metabolic conditions which impact aging processes. A small daily serving of nuts, helps people control their blood sugar levels, decreases their cholesterol numbers, and reduces their body’s inflammatory response.Fresh fruits and vegetables: Antioxidants and vital nutrientsThe essential vitamins, minerals, antioxidants and fiber content in fruits and vegetables, protects cells from aging-related damage. The highest amount of phytonutrients which fight inflammation and cancer appears in leafy greens, berries and cruciferous vegetables, such as broccoli and cauliflower.
Research conducted on long-term cohorts, demonstrated that people who consume plenty of fruits and vegetables will experience better physical and mental health as they age and live longer. Daily consumption of five portions of fruits and vegetable, helps people maintain their skin health, brain function and immune system strength.Fatty Fish: Omega-3s for brain and heart protectionFatty fish including salmon, mackerel and sardines, help protect heart health, while simultaneously fighting chronic inflammation and supporting brain health. The omega-3 fatty acid in these fish, help prevent artery plaque formation, and protect brain cells, preventing conditions like Dementia, that drastically reduce life span. Research from the Health Professionals follow up study, demonstrated that middle-aged adults who consumed more fish had better aging results and lived longer. People should consume fatty fish at least two times per week, to achieve these health advantages. For vegetarians, supplements are a good option. (after consulting a doctor)Legumes: Plant-Based protein and fiber for longevityLegumes, including lentils, chickpeas, beans and peas offer protein, fiber, antioxidants and vitamins, which benefit heart and gut health. The consumption of legumes helps people maintain stable blood sugar levels, and lowers their cholesterol numbers, while creating a balanced gut microbiome.Research by PMC, indicates that people who eat legumes experience reduced mortality rates and better aging results. People can achieve longevity benefits by substituting some of their animal protein intake with legumes throughout their daily meals.Some other tipsThe regular consumption of whole grains, nuts, fresh fruits and vegetables, fatty fish and legumes, helps people prevent age-related diseases which leads to longer life expectancy. People should focus on eating unprocessed foods while avoiding foods with added sugars, refined grains and processed meats.People can develop their longevity diet by making simple changes to their diet which include eating brown rice instead of white, having nuts as snacks and adding berries to their breakfast, and including fish and legumes in their meals.
What else can one do
- Exercise: Exercise is the most important tool to increase your life-span. Aim for 30 minutes of moderate to intense exercise, most days of the week.
- Reduce your stress: Chronic stress can raise your blood pressure, that in turn can affect your heart. To curb stress, practice mindfulness through yoga and meditation.
- Have a social circle: Loneliness can lead to depression and other mental health issues. Being around with friends and family gives one purpose in life, and helps them stay happy and feel more fulfilled.
- Reduce alcohol/quit smoking: If you still smoke, quit immediately. Alcohol too hampers your system in the long run, so cut down its consumption to no more than a couple of drinks a month (if you really need to)
- Get checked up regularly: Do not leave anything to fate, even if you are healthy. Get annual check ups done. (This article is informational only and not a substitute for medical advice)
Also See: Longevity expert shares the No 1 food which he believes is the secret of long life in Blue Zone
