Everyone aspires to live a long and fulfilling life, and it's well-known that our diet significantly influences this. Consuming excessive amounts of processed foods, refined sugars, and animal proteins is linked to an increased risk of health issues like type 2 diabetes and heart disease, which can reduce life expectancy.
The encouraging news is that it's never too late to begin making changes and prioritizing your health. Studies indicate that adopting lifestyle changes at the age of 60 can potentially extend lifespan by over eight years.
With that in mind, here are seven dietary habits that might enhance longevity.
1. Eat fruit and veg
We all understand the importance of consuming plenty of fruits and vegetables. Nevertheless, research indicates that many of us are not following this advice, with just 31% of UK adults achieving the five-a-day guideline.
Fruits and vegetables are rich in essential vitamins and minerals, which can enhance health and longevity and guard against illness and disease. Consuming a lot of fruits and vegetables is also an excellent way to ensure sufficient fibre intake, which is associated with improved health and longevity. Studies reveal that individuals who consumed more fibre had a 23% lower risk of dying from any cause compared to those who consumed little or no fibre.
2. Add nuts and seeds to meals
Nuts and seeds are nutritional powerhouses, rich in vitamins, antioxidants, omega-3, plant protein, and essential minerals like magnesium and potassium. It's no surprise they are linked to longevity.
The plentiful nutrients in nuts and seeds can help reduce inflammation and decrease the risk of chronic diseases such as diabetes, heart disease, and certain cancers. Omega-3 fatty acids found in nuts, flaxseed, and chia seeds have been shown to improve heart and circulatory health, as well as longevity. As a result, several long-term studies have observed lower mortality rates among those who regularly consume nuts and seeds.
Additional research has focused on metabolic syndrome (a group of health conditions that raise the risk of diabetes, stroke, and heart disease). In a study tracking 5,800 men and women with metabolic syndrome for a year, it was discovered that increased nut consumption led to reductions in markers of metabolic syndrome, such as high blood pressure, waist circumference, weight, and triglyceride levels.
3. Eat more legumes
Legumes, including beans, peas, and lentils, are vegetables recognized for their low fat content and high nutrient levels, offering numerous health benefits. Therefore, adding a significant amount of legumes to your diet can improve health and reduce the risk of various health conditions. Studies have linked high soybean consumption to a 15% lower risk of stomach and other gastrointestinal cancers, and it has been observed that those who ate more lentils had the lowest rates of diabetes.
Legumes are also an excellent source of fiber and contain polyphenols. Polyphenols are potent antioxidants believed to contribute to healthy aging due to their ability to combat inflammation and diabetes. Experts have proposed that consuming a cup of beans daily could increase life expectancy by up to four years. So, why not consider adding chickpeas, lentils, peas, kidney beans, black beans, or soybeans to your meals?
4. Eat more meat-free meals
The popularity of vegetarian and vegan lifestyles has grown immensely in recent years, and the health benefits of these diets are well-founded. Studies have found that compared to meat eaters, vegetarians have a significantly lower overall risk of death. This is largely because plant-based diets tend to be lower in saturated fat.
5. Include whole grains
Eating whole grains, such as barley, quinoa, rye, brown rice, brown pasta, and whole grain bread, has been linked with better health and longevity. This is due to their rich nutritional content, which includes high amounts of fibre, manganese, phosphorus, iron, and B vitamins. Studies found that eating three servings of whole grains each day was linked with a 35% reduced risk of dying from heart disease, compared with those who ate less. The good news is that it’s easy to make simple swaps to eat more whole grains. For example, by changing from white to whole grain pasta or choosing whole grain cereals.
6. Drink green tea
Green tea is regarded as one of the healthiest drinks around. It’s loaded with antioxidants, which are known to improve brain function, support healthy weight loss, and reduce the risk of heart disease and cancer. Studies found that those who drank the most green tea (five or more cups per day) were less likely to die during the study period. The risk of death by all causes was reduced by 23% in women and 12% in men; death from heart disease by 31% in women and 35% in men; and death from stroke by 42% in women and 35% in men.
As well as drinking green tea, you can use it in smoothies, porridge, or to steam rice and vegetables.
Matcha is a powdered form of green tea and can be used in recipes or added to drinks.
7. Look to the Mediterranean diet for inspiration
The Mediterranean diet – which remains one of the most championed examples of eating for a longer, healthier life – is a good place to start on your longevity journey. The Mediterranean diet involves eating lots of whole grains, fruits and vegetables, pulses, healthy fats, olive oil, herbs, and spices. It can include seafood a few times per week.
Olive oil, which is a staple in the Mediterranean diet, is full of health-promoting compounds. Studies found that each 10g increase in consumption of extra-virgin olive oil per day was linked with a 7% lower risk of early death.
8. NMN & Resveratrol
As we get older, NAD+ levels diminish, indicating significant impacts on metabolic function and age-related diseases. If our NAD+ levels dropped to zero, our bodies would cease functioning within seconds! Sadly, as we age, our bodies begin to lose their natural ability to produce NAD+, with a reduction of up to 50% in NAD+ levels between the ages of 40 and 60!
This decrease in NAD+ means our cells cannot generate the energy required to maintain our health as we age, leading to a considerable decline in quality of life.
You can increase your NAD+ levels by taking NMN supplements, a precursor to NAD+. This leads to Enhanced NAD+ Levels and Sirtuin Activation.
Research in mice indicates that NMN combined with Resveratrol may boost NAD+ levels more effectively than NMN alone.
Prism Apothecary wishes you a long, healthy and happy life journey.
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