Many people strive to eat better to live longer, and there’s no better time to commit to a healthy diet than the new year. Proper nutrition is essential for maintaining good health throughout life — especially for older adults
Studies show that genetics determines 25% of a person’s longevity. Lifestyle is the other key factor, which includes nutrition. Biogerontologists — researchers who study aging — identified food as one of the three foundational pillars of health and survival, according to a paper published. In other words, you must eat to live, and what you eat impacts your physical well-being. Follow these nutrition tips to promote a long and energetic life.
Eat Whole, Unprocessed Foods
Whole, unprocessed foods are nutrient-dense, low-fat, and low in sugar. Examples include fruits, vegetables, nuts, legumes/beans, and whole grains. These foods contain essential vitamins, minerals, and antioxidants that help prevent disease and promote good health. They are also staples of a
“Blue Zone Diet,” which refers to “blue zones”
or geographic regions with the highest populations of persons who live 100-plus years. They include Okinawa, Japan, Nicoya, Costa Rica, Ikaria, Greece, Sardinia, Italy, and Loma Linda, California. Randomized clinical trials show that whole, plant-based diets led to lower occurrences of heart disease, hypertension, diabetes, and certain types of cancer.
Follow a Heart Healthy Diet
Your heart is a vital organ. Regular physical activity and following a heart-healthy diet help prevent cardiovascular disease. Note: Always consult your doctor and follow their medical guidance regarding any restrictions or limitations before starting a new exercise routine or diet.
It is recommended that you do the below:
Enjoy a wide variety of fruits and vegetables.
Consume healthy proteins like legumes, nuts, fish, seafood, low-fat and nonfat dairy, lean meat, and poultry.
Use liquid non-tropical vegetable oils (like corn, canola, and olive).
Avoid eating processed meats such as deli meat, hot dogs, and sausage.
Restrict foods with added sugar.
Eat foods with little or no salt.
Limit or avoid alcoholic beverages.
Eat foods with low sodium and low saturated fat.
Following these Dos and Don’ts will help protect your heart:
Adopt a Mediterranean Diet
Multiple organizations recognize the Mediterranean diet as a dietary pattern that can promote health and decrease the risk of chronic disease. Once again, this diet focuses on eating lots of plant-based whole foods. It also emphasizes using extra virgin olive oil instead of saturated fats like coconut or butter when cooking. While the diet restricts many animal products, fish is a protein staple, including salmon, tuna, and trout, for their high omega-3 fatty acid content. Fiber from fruits, vegetables, legumes, and whole grains promotes longevity and weight loss. This diet may be easier to stick to because it includes all food groups and doesn’t eliminate some.
Eat Multiple Meatless Meals
The Meatless Monday campaign started in 2003; today, it’s a global movement. The concept is simple: Eat a meatless meal at least once a week. Multiple studies have linked plant-based diets to better health and living longer. One 2013 study published observed 73,000 Seventh-Day Adventist men and women (who primarily eat a plant-based diet). Those who stuck to a vegetarian diet had lower all-cause mortality rates than omnivores. Another 2022 study examined the impact of food choices on longevity. Researchers found that the biggest life expectancy gains would be made by eating less red and processed meats and more legumes, whole grains, and nuts. These dietary gains increased by 7% for older people. Overall, these studies found the more meatless meals you consume each week, the better for promoting longevity.
Eat Small Amounts Every Few Hours
Portion size and how often you eat also impact your energy level. To boost energy, you should eat small meals or snacks every few hours instead of three large meals each day. Grab a handful of nuts or a piece of fruit to fight fatigue and curb hunger.
Avoid Sugary Drinks and Sweetened Snacks
Finally, avoid sugary drinks and snacks with added sugar, like cookies and muffins. They may cure your cravings and give you a
“boost,”
but they will eventually zap your energy. Instead, drink green tea and eat some carrots, nuts, or string cheese to gain energy.
Following these nutrition tips will set you on a healthy nutritional path that promotes longevity and vitality as you age.
Adapted from: Seattle Medium
Comments