
Diet and Longevity: 10 Eating Tips for a Longer Life
Sure there’s a diet for weight loss, endurance and brain power. What about for longevity? A growing body of research suggests there is as well.
Long life – it’s what all of us dream of. We couldn’t enjoy the things we’ve worked hard to achieve if we have poor health. But what does it take to have a long life? Scientists are yet to find the ‘magic formula’ for longevity. Nonetheless, numerous studies highlight the importance of proper diet, exercise and rest to add more years in our age. Diet, in particular, has a major to play as it is the primary source of nutrients that our body needs to function.
Eating healthy may sound an easy task but actually, it is a difficult challenge for many especially now that most goods sold in the market are processed and contain chemicals, additives and artificial flavourings that cause damage to our body.
Fortunately, there are foods and habits that can greatly help add years in your life. Here they are:
Use olive oil
Stir-fries are healthier when you cook them using olive oil. This oil contains monounsaturated fats – good fats that promote brain health. Virgin olive oil contains oleocanthol, a compound that has natural anti-inflammatory properties similar with ibuprofen and other artificial painkillers. Olive oil also promotes the production of LDL cholesterol or the good cholesterol which reduces your risk of atherosclerosis – a risk factor for heart disease (the leading cause of death in many countries).
Eat fish
Instead of chicken, consider topping your salad with salmon or tuna. Fish is tagged as ‘brain food’ because it is rich in fatty acids like EPA and DHA that are important for brain and nervous system development. Several studies have shown that eating fish may lower the risk of dementia. These healthy fats can also ease inflammation that promotes atherosclerosis.
Eat more fruits & vegetables
Fruits and vegetables contain phytonutrients, minerals, fibre, essential enzymes, and vitamins that promote overall physical and mental health. Whenever you make salad, achieve for a colourful combination.
Snack on nuts
Nuts are high in protein and other nutrients. Almonds for instance, are rich in vitamin E that helps lower the risk of stroke. Pecans, on the other hand, are havens of antioxidants whilst walnuts contain unsaturated fats that lower bad cholesterol.
Drink milk
When consumed in moderation, dairy products are good for your health too. Drinking vitamin D-fortified beverages promotes easy absorption of calcium. In turn, this lowers your risk of osteoporosis and thinning of bones.
Choose whole grains
Eating whole grains can lower your risk of type 2 diabetes, cancer, and heart disease. As much as possible, avoid eating refined sugars like white bread, rice and pasta. Instead, choose whole grain produce like whole wheat, oats, barley, brown rice, and the like. Because they are minimally processed, they contain more nutrients than refined grains.
Lose weight
Obesity is widely linked to heart disease, diabetes, and cancer which are among the leading causes of death. Shedding off excess fats from your body is a great way to stay healthy and achieve a longer life. It’s always good to keep track of your calorie intake. Take smaller meals frequently so you don’t overeat, add more fibre in your diet, consume proteins, and exercise.
Eat like a Greek
Experts agree that the Mediterranean diet is one of the best diets for health and longevity. People who observe this diet regularly consume whole grains, vegetables, fruits and fish, and occasionally consume red wine. They also eat meat but only the lean part and not frequently.
Eat beans
Eating fibre-rich beans three to four times a week could help improve your cholesterol and blood pressure levels, prevent constipation, and promote weight loss. Beans also contain carbohydrates that regulate glucose levels which in turn lower your risk of diabetes.
Go with berries
Berries are very rich in antioxidants – powerful compounds that help combat cancers and degenerative diseases of the brain. Top berries on your salad, add them in your homemade cake, or eat them raw – these delicious gems are pro health and pro life!
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