Long life achievement is the desire of everyone so as to
achieve something in life. It’s not all about living long, but living a
healthy long life. There are so many things we do in life that decreases
our life span. That is why one has to be very careful with the things
he/she eats and the kind of life he/she lives. Researchers have shown
that Japan has the number one life expectancy of any nation while US
falls around 19th.
As it is said by Abraham
Lincoln that, “in the end, it is not the years in your life that counts,
it’s the life in your years”. Life expectancy has doubled over the last
150 years due to modern technology, medicine, and advances in diet.
We
live to eat, but we could eat to live even longer. What we all can do
is be sure to take care of our bodies we have been so gracefully given
by nourishing them the best ways possible, which will naturally extend
our chances of a longer life. Though genetics can predispose us to many
forms of disease, we should also give ourselves a little more credit
when it comes to controlling our health.
Dietary
choices are among the most influential factors that change how we age,
how long we live, and the quality of our life throughout the years. One
of the best choices we can make is to work more plant-based foods into
our meals however we can. A plan-based diet is one of the most well
studied diets in terms of extending longevity and reducing the risk of
diseases.
Though people have different health
needs and not one food can completely cure any form of disease, overall,
plant-based eating is the way to go for the long haul. Some of the most
aging foods a person eats are highly acidic foods (sugar, alcohol,
refined grains), processed foods, and red meat. These foods have been
linked to heart disease, obesity, diabetes, and/or inflammation, among a
host of other illnesses that only dampen our quality of life.
One
of the most basic health principles is to eat real foods. This will
radically reduce your exposure to the tens of thousands of chemicals
added to processed foods, most of which are not even on label. Many are
still under the illusion that whole grains products are good for them,
but while this may have held true for your grand-parents’ generation,
it’s not true today.
The thing that people tend
to forget is that virtually all grain products you buy today have gone
through industrial processing. Grains have also been altered through a
time, and growing methods differ significantly from even a generation or
two ago.
People also prepare grains
differently these days. Sprouted whole organic grains may be lone
exception in order to avoid grains, but all those whole grain cereal
products are actually processed foods and are best replaced.
The
science is clear; eating the right foods can lead to a longer,
healthier life. Yet some people, as they get older, find it harder to
eat right. This can happen for many reasons; may be they don’t feel like
eating, may be they have trouble cooking or eating, or maybe they don’t
know what is healthy.
To increase your life span, incorporate these foods into your diet:
1. Red wine
Moderate
consumption of red wine has been shown to slow age related declines in
cardiovascular function. It also improves cholesterol level and
inflammatory response. Moderate consumption means not more than 1 glass
each day for women and not more than 2 glasses each day for men.
2. Go meatless on occasion
People
who eat little meat live longer than those who eat meat on every
occasion. Not only do vegetarians eat less saturated fat, they eat more
sprouted whole organic grains, fruits, and vegetables which are a
chock-full of vitamins, minerals, and anti-oxidants.
3. Watermelon
Watermelon
contains high lycopene, a nutrient known for its cancer and heart
disease fighting benefits. Store it at room temperature because
watermelons produce more lycopene at room temperature than when they are
chilled.
4. Consume more “good” fat
You
may see that as the most health conscious advice, but the good variety
of fat (monounsaturated) can help lower bad cholesterol, raise good
cholesterol, and cut your risk of atherosclerosis. Food high in
monounsaturated fats include nuts, olives, and avocados
5. Cranberries
Cranberry
is known to be a natural way to prevent urinary tract infections. It
may also help you live longer. The tiny berry can increase longevity.
6. Fish
Heart-healthy
omega-3s have been shown to lower bad cholesterol, help the body combat
inflammation, and reduce the risk of cancer and heart attack. The best
sources of these omega-3s are found in fish such as salmon, herring, and
trout. If you are not a fish eater, try ground flaxseed, spinach, or
walnuts.
7. Fruits and vegetables
Fruits
and vegetables contain vitamin C which can protect the body’s cells
from harmful radicals. Unfortunately, vitamin C is water-soluble, and
our bodies don’t store it. In order to keep your levels up, you need to
eat fruits and vegetables regularly, multiple times a day. You can have
an orange with your breakfast, a delicious spinach salad for lunch, and
steamed broccoli with dinner.
8. Leafy greens and green vegetables
Green
foods are foundation foods. They are packed with vitamins, minerals,
anti-oxidants, protein, and they are nature’s most alkaline-foods that
we have available to us. They are also the best anti-cancer foods you
can eat, and have been shown to prevent disease and reverse some major
health issues.
9. Berries and pomegranates
Berries
and pomegranates are incredible anti-aging foods. They help keep the
brain healthy by boosting mental health, protect the heart, prevent
cellular deterioration that can lead to Alzheimer’s disease, and best of
all, they are low-glycemic, so they will help keep you focused and
ensure your insulin levels are balanced.
Berries
are also packed with fibre, which regulates your digestion, keeps your
cholesterol in check, and they promote a healthy weight needed for
optimal longevity. The dark hues in berries indicate their high
anti-oxidant content, which ward off free radicals that cause aging and
prevent the growth of new cells you need to stay healthy.
Along
with berries, pomegranates are also packed with anti-oxidants that
promote a healthy heart and good circulation. They are also an excellent
anti-cancer food, and contain brain-boosting nutrients that can prevent
memory loss and brain deterioration.
10. Cacao (raw chocolate)
It
is one of the best foods to promote a healthy heart and brain for life.
Cacao is rich in properties that lower your blood pressure, blood
sugar, and its healthy fats are actually good for your body, unlike
animal based saturated fats.
If you are
watching your fat intake, opt for raw cacao powder or even organic cocoa
powder. Both cocoa (heated chocolate) and raw cacao are excellent
heart-healthy foods that improve circulation, hormones, and even your
digestion.
11. Orange root vegetables
Orange
root vegetables include sweet potatoes, winter squash, pumpkin, and
carrots. They are rich in beta-carotene (the plant-based vitamin A) that
your body needs for optimal immunity. Orange vegetables are also some
of the best anti-cancer and heart-healthy foods you can eat, along with a
good source of fibre and complex carbohydrates that are metabolized
slower in the body than most grains and refined carbohydrates.
This
benefits your insulin levels and reduces inflammation that leads to
life threatening forms of diseases such as heart disease, diabetes, and
obesity. Orange vegetables are also incredible anti-aging foods since
they promote good skin health due to their high anti-oxidant content.
12. Avocados
Avocados
are one of the most nutrient dense foods, containing vitamin E,
protein, magnesium, B vitamins, little or no carbohydrates, and a great
source of anti-inflammatory fats that reduce aging in the body. They are
also known for their incredible heart health benefits.
They
are easy to digest and absorb, which makes them easier on your body
than processed or some animal based fats. Always consume them ripe,
which is when their nutrients have fully developed and they are best
tolerated. Try using them to replace some of your favourite dairy
dishes. They are a fantastic multi-purpose food to use in the kitchen.
13. Coconut
This
healthy source of fat, fibre, and protein is one that we all need to be
enjoying however we can. Not just another source of calories, coconut
is one powerful food for your immune system and brain, which both need
to be cared for in order to prolong life span.
Coconut
helps the body produce adequate level of cholesterol needed for the
production of certain hormones that promote a youthful body even though
it is free of added dietary cholesterol.
This
makes coconut and other plant-based fats a great option to consume in
place of added dietary cholesterol from animal based foods. Coconut is
also anti-inflammatory, promotes healthy insulin levels, and is rich in
fibre than any grain out there.
14. Nuts and seeds
Nuts
and seeds are some of the best food to add to your longevity diet plan
because they reduce inflammation in all parts of the body especially the
heart and blood. Walnuts are also a great source of omega-3 fatty acid
which improves brain health, heart health, and even your weight. Hemp
seeds, flaxseeds, chia seeds, and pumpkin seeds are other great sources
of omega-3 fats.
Almonds and cashews are also
wonderful sources of magnesium and iron that promote a healthy
metabolism and ward off fatigue and high insulin levels.
15. Water
Drink
plenty of water. The single most powerful intervention you can make for
your health would be to stop drinking sodas, processed juices, and
replace them with water. Staying well hydrated can also counteract many
common illnesses, from minimizing wrinkles to reducing your risk for
blood clots.
16. Coffee
While
it could do more harm than good if consumed in excess or with added
sugar, artificial sweetener, milk, or creamers, it also has an
impressive list of redeeming qualities, including longevity.
It
can lower your risk for type 2 diabetes, Parkinson’s disease, dementia,
stroke, and certain cancers. Make sure your coffee is organic, as
conventional coffee tends to be heavily sprayed with pesticides. Ideally
use whole bean black coffee – the darker the roast, the better. Roasted
coffees are higher in neuroprotective agents than green (unroasted)
coffee.
17. Green tea
Green
tea has been shown to lower your risk of heart disease and cancer when
consumed at least three times a week. Drinking four to five cups of
green tea daily has also been shown to promote weight loss.
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