Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted. And when it comes to human longevity, can eating well be the key to a longer and healthier life? In other words, is there such a thing as a longevity diet?
As a matter of fact, there is. Defying aging with proper nutrition is one of the sure-fire ways to hold back the march of time. A balanced diet, a little discipline and a plan is all you need to get started with healthy eating. And before you know it, you might be the world's next centenarian!
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Eating sufficient amounts of fiber will not only prevent constipation, it will also keep your cholesterol in check, lower blood sugar and reduce the risk of diabetes, heart disease and colon cancer. You can get your daily dose of fiber by eating fruits, vegetables, nuts and whole grains.
Raspberries, blackberries and pears are brimming with fiber, and so are avocados, peas, lentils, beans and leafy greens. Almonds, walnuts, oat bran, quinoa and flax seeds are another great way to increase your fiber intake. To help fiber do its job as effectively as possible, don't forget to drink plenty of water throughout the day.
Fish is Swish! (Nothing Fishy about It)
We cannot avoid aging, but we can do it in style. So, if you want to age well, eat at least two servings of fish per week. It is an excellent source of high-quality protein, omega-3 fatty acids, vitamin D and iodine. This powerful low-calorie food lowers the risk of heart attacks, strokes and neurodegenerative diseases.
Salmon, mackerel, herring, sardines and anchovies are full of omega-3 fatty acids that can do wonders to your hair and skin. These healthy fats will banish clogged pores and fine lines, giving you a gorgeous, wrinkle-free complexion. Eating fish will also keep your scalp healthy and your hair sleek and shiny.
Showing Appreciation for Fermentation
As we get older, there is an ever growing imbalance in our gut bacteria. Fermented food is a good source of beneficial probiotics that keep our digestive system functioning properly. Probiotics-rich foods include yogurt, kefir, kimchi, kombucha, sauerkraut, miso soup and tempeh.
Fermented dairy products and vegetables are potent detoxifiers that can boost our health in a number of ways. They contain good bacteria that promote healthy immune system, relieve depression, fight obesity, and ultimately increase our lifespan.
Eat Clean to Stay Lean
We know all too well the addictive appeal of processed food such as microwave popcorn or a can of soda. Not only does it lead to over-consumption, this food is also high in saturated fats, sodium and sugar, the three S's that pose a serious health risk.
Want to stay happy and healthy? Cut back on snack foods, cookies and flavoured yogurts. Stay clear of salad dressings, majority of cereals, fruit snacks, granola and energy bars. Bear in mind that highly processed food is low in fiber and nutrients and is usually full of artificial sweeteners and various preservatives, colourants and texturants.
Herbs, Spice and All Things Nice
From lowering blood sugar levels and improving memory to treating colds and relieving pain, spices have a whole range of health benefits. They also provide a quick and easy way of enhancing the natural flavour of our favourite dishes without adding extra calories or cholesterol.
Spices are a rich source of polyphenols, powerful antioxidants known to fight heart disease and boost longevity. Herbs and spices with a high polyphenol content include marjoram, oregano, parsley, cumin, rosemary and peppermint. Cinnamon, cloves, mustard, nutmeg, onion and garlic also have potent antimicrobial and therapeutic properties.
Eating healthy is not about sticking to a strict dietary regimen, it's about feeling great about yourself, which is the ultimate prerequisite for a long and happy life. Once we realize that Healthy isn't a goal, but a way of living, we will be able to start investing in our future longevity.
Bear in mind that, in order to implement a healthy eating plan, you should always remember the 3 C's of life. You must make a choice to take a chance or your life will never change.